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PODCAST

The Happiness Challenge

Hello happiness seekers! I’m Klaudia Mitura, and I’m on a mission to explore the best happiness habits that science has to offer. Like so many others, the pandemic cut me off from family and work — so I decided to use my training as a psychologist to discover what science can tell us about the art of happiness. What I found set me on a path to joy — and now I’m sharing my journey with you. Each month I publish linked episodes where I speak to a leading expert, put their tips to the test, and share

health & fitness mental health

All Episodes

05:43

#198 The Alphabet of Happiness Boost: Y for Yes

The Happiness Challenge ·

2025/10/29

Today’s episode of “The Alphabet of Happiness – 26-day Boost” features Y for Yes, all about making good enough decisions for a happier life. Klaudia Mitura dives into the daily decision-making process and the common traps that can lead to regret. She explains the difference between “cold” and “hot” regret, and how reflecting on your regrets can help you take positive action. Today’s toolkit tip: identify a regret you have, decide if it’s cold or hot, and brainstorm steps you can take to move closer

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05:38

#197 The Alphabet of Happiness Boost: X for Xfactor

The Happiness Challenge ·

2025/10/28

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party!Today’s letter is X for X Factor, all about building self-belief and embracing what makes you unique. Discover why recognising your distinctive strengths and believing in your own value is essential for happiness and life satisfaction.Today’s happiness toolkit tip: when you need a quick boost of confidence, try a powerful posture—stand tall and feel your

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04:20

#196 The Alphabet of Happiness Boost: W for Wonder

The Happiness Challenge ·

2025/10/27

With just a few days left in “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura brings you W for Wonder—inviting you to stay curious and keep learning. Klaudia shares how experiencing amazement at the world around you expands your perspective, boosts empathy, lowers stress, and increases life satisfaction. She offers practical tips for cultivating wonder at any age, like setting a weekly reminder for micro-learning. Listen to the full episode and keep your sense of wonder alive!Get involved:

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04:42

#195 The Alphabet of Happiness Boost: V for Values

The Happiness Challenge ·

2025/10/26

It’s Day 22 of “The Alphabet of Happiness – 26-day Boost,” and Klaudia Mitura spotlights V for Values—your inner compass for making choices and finding fulfillment. Klaudia explains how living true to your core values like kindness, growth, or integrity leads to greater happiness and wellbeing. She shares a practical framework to help you identify and reflect on the values that guide your life, encouraging honest self-discovery over outside expectations. Listen to the full episode for actionable

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04:58

#194 The Alphabet of Happiness Boost: U for Uncertainty

The Happiness Challenge ·

2025/10/25

We’re nearly at the finish line of “The Alphabet of Happiness – 26-Boost”—it’s Day 21, and Klaudia Mitura is celebrating your support as the big book launch approaches! Today’s letter is U for Uncertainty, a topic everyone faces. Klaudia discusses why uncertainty can be even more stressful than predictable setbacks, but also how embracing the unknown fuels growth, creativity, and new opportunities. With insights from business coach Caroline Pankhurst, Klaudia shares a practical technique: imagine

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05:13

#193 The Alphabet of Happiness 26 Boost: T for Time

The Happiness Challenge ·

2025/10/24

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party! Today’s letter isT for Time—how to spend it wisely for a more balanced, fulfilling life. Klaudia discusses how our focus on the past, present, or future shapes our happiness and why finding balance between these perspectives is key. Listen to learn more. Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter

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05:55

#192 The Alphabet of Happiness Boost: S for Self-Image

The Happiness Challenge ·

2025/10/23

Today’s episode of “The Alphabet of Happiness – 26-day Boost” spotlights S for Self-Image, focusing on being mindful of social comparison and social media use. Klaudia Mitura discusses how comparing ourselves to others—especially online—can harm our self-esteem and happiness, but also how we can turn comparison into inspiration and use social media intentionally. Today’s tip: set three personal principles for your social media use to support a healthier self-image and spend more time on activities

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05:44

#191 The Alphabet of Happiness Boost: R for Resilience

The Happiness Challenge ·

2025/10/22

It’s Day 18 of “The Alphabet of Happiness – 26-day Boost,” where Klaudia Mitura shares daily, science-backed happiness tips as we count down to her book launch at the Science Museum in London. Today’s letter is R for Resilience—how to endure, recover, and ask for help. Klaudia challenges the idea that resilience is just about pushing through, and instead highlights the importance of realistic strategies like seeking support and taking time to recover.Today’s tip: build resilience by reflecting on

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04:06

#190 The Alphabet of Happiness Boost: Q for Questions

The Happiness Challenge ·

2025/10/21

It’s Day 17 of “The Alphabet of Happiness – 26-day Boost,” where Klaudia Mitura shares daily, science-backed tips for boosting happiness—one for every letter, as we count down to her book launch at the Science Museum in London. Today’s letter is Q for Questions, focusing on the power of self-reflection. Klaudia explains how asking thoughtful questions helps us understand ourselves, make better decisions, and increase happiness—without falling into rumination. Today’s action: invite someone you care

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05:30

#189 The Alphabet of Happiness Boost: P for Play

The Happiness Challenge ·

2025/10/20

In today’s episode of “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura explores P for Play and why fun isn’t just for kids! Discover how play, rooted deep in our evolution, is essential for adult happiness—reducing stress, boosting creativity, and strengthening social bonds. Klaudia shares practical ways to bring playful moments into your daily routine, like habit stacking, to quickly lift your mood.Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a

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04:45

#188 The Alphabet of Happiness Boost: O for Ordinary

The Happiness Challenge ·

2025/10/18

Join Klaudia Mitura, work psychologist and Chief Happiness Officer, as she celebrates the launch of her new book, “The Alphabet of Happiness,” with a 26-day boost—one letter at a time!Today Klaudia highlights O for Ordinary, encouraging listeners to appreciate simple, everyday joys. While society often celebrates the extraordinary, Klaudia explains that ordinary moments—like a cup of tea or a warm bath—are actually the foundation of lasting happiness and even linked to a longer life. Get involved: ⭐

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04:50

#187 The Alphabet of Happiness Boost: N for Nature

The Happiness Challenge ·

2025/10/17

It’s Day 13 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”!In today’s episode, Klaudia explores N for Nature, highlighting the powerful impact of reconnecting with the natural world. She shares research on how spending time in nature lowers stress, boosts mood, and even strengthens the immune system.Today’s simple action: spend time outdoors and try “colour therapy” by noticing the variety of colours in your surroundings—like spotting different shades of green in a

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26:27

#186 The Alphabet of Happiness Boost: Interlude

The Happiness Challenge ·

2025/10/16

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z. We have officially reached the halfway mark! Today's episode is a special interlude, as Klaudia is sharing something a little bit different with you. Recently she had the pleasure of joining Paula Felps on her Live Happy Now podcast where they dove deeper into the power of happiness habits, personal stories, and the science behind why these small

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05:24

#185 The Alphabet of Happiness Boost: M for Meaning

The Happiness Challenge ·

2025/10/15

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z! In today’s episode, Klaudia explores M for Meaning. She explains that a sense of meaning is key to happiness, resilience, and even better health, but finding purpose isn’t always a grand, one-time discovery—it’s something we create through everyday actions and stories. Klaudia encourages listeners to reflect on how their unique strengths and small

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04:45

#184 The Alphabet of Happiness Boost: L for Luck

The Happiness Challenge ·

2025/10/14

Welcome back to “The Alphabet of Happiness – 26-day challenge,” where Klaudia Mitura shares daily, science-backed happiness tips in celebration of her new book.In today’s episode, Klaudia explores L for Luck. Klaudia reveals how believing you’re lucky actually shapes your behaviour and increases positive opportunities in life, as shown by research. She explains that lucky people don’t self-reject—they share their ideas and take chances, while those who see themselves as unlucky often hold themselves

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04:43

#183 The Alphabet of Happiness Boost: K for Kindness

The Happiness Challenge ·

2025/10/13

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch party! Today’s letter is K for Kindness. Klaudia explains how small acts of kindness can ripple out, boosting happiness for others—even people you don’t know. She also highlights the importance of being kind to yourself, not just others, to avoid burnout. Today’s tip: try Metta meditation to nurture self-kindness and extend goodwill to those around you. Get

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03:50

#182 The Alphabet of Happiness Boost: J for Jokes

The Happiness Challenge ·

2025/10/11

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from A to Z! In today’s episode, Klaudia explores letter is J for Jokes—celebrating the healing power of laughter. Klaudia explores why laughter is instinctive and how it boosts happiness, reduces stress, and strengthens social bonds. Today’s challenge: give yourself permission to laugh—try ten minutes of genuine laughter to enjoy the mental, physical, and social

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04:33

#181 The Alphabet of Happiness Boost: I for Innovation

The Happiness Challenge ·

2025/10/10

It’s Day 9 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is I for Innovation. Klaudia, with insights from Dr. Girija Kaimal, explains that creativity is innate and essential for happiness and growth. Engaging in creative activities—even just 15–20 minutes—can spark positive emotions, reduce stress, and build confidence. Today’s action: schedule an “artist’s date” to experience something creative, like a workshop or exhibition, and awaken your own

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03:27

#180 The Alphabet of Happiness Boost: H for Habits

The Happiness Challenge ·

2025/10/09

It’s Day 8 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is H for Habits. Klaudia highlights research showing that 40% of our happiness comes from the habits we practice every day—meaning we have real power to shape our wellbeing. She encourages listeners to pick one happiness-boosting habit and make the first step as easy as possible, like keeping water at your desk or placing your running shoes by the door. Small, simple actions pave the way for

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05:37

#179 The Alphabet of Happiness Boost: G for Gratitude

The Happiness Challenge ·

2025/10/08

It’s Day 7 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is G for Gratitude. Klaudia shares her personal struggle with adopting gratitude and explains how our brains are wired for negativity—but gratitude can rewire them for happiness. Practicing gratitude daily boosts optimism, calm, sleep, and relationships, making it a true happiness superpower. Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter

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