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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

04:19

#178 The Alphabet of Happiness Boost: F for Freedom

The Happiness Challenge ·

2025/10/07

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 happiness challenge—one letter at a time! In today’s episode, day 6 of the boost - Klaudia explores F for Freedom—how to feel empowered even in an unpredictable world. She explains that your sense of agency, or belief in your ability to shape your life, is key to happiness and resilience. The practical tip: focus on what you can control,

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04:48

#177 The Alphabet of Happiness Boost: E for Empathy

The Happiness Challenge ·

2025/10/06

This is episode five of The Alphabet of Happiness 26-Day Boost, celebrating Klaudia Mitura’s new book: The Alphabet of Happiness. Each day, Klaudia brings you a simple, uplifting tip you can use in under five minutes. Today’s focus is E for Empathy. Klaudia explores why understanding and feeling with others is essential for happiness and building strong relationships. Learn how empathy helps you connect, collaborate, and make others feel truly seen and heard—and why it’s linked to lower loneliness

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03:45

#176 The Alphabet of Happiness Boost: D for Dreams

The Happiness Challenge ·

2025/10/04

This is the fourth episode of The Alphabet of Happiness 26-Day Boost, celebrating the launch of Klaudia Mitura’s new book: The Alphabet of Happiness.Today’s letter is D for Dreams. Klaudia explores how having ambitions and long-term goals can inspire more meaning, motivation, and happiness in your life. Discover why thinking big (but planning in 90-day steps) helps you make real progress—without burnout.Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new

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04:11

#175 The Alphabet of Happiness Boost: C for Courage

The Happiness Challenge ·

2025/10/03

Today’s episode is all about C for Courage and is part of The Alphabet of Happiness Boost—a special series celebrating Klaudia Mitura’s new book: The Alphabet of Happiness. Klaudia unpacks what real courage means—embracing fear, not being free from it. Discover how you can retrain your brain to manage fear, take more positive risks, and live a fuller, happier life.Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter every day!📨 Subscribe to the

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03:45

#174 The Alphabet of Happiness Boost: B for Boundaries

The Happiness Challenge ·

2025/10/02

Today’s episode is all about B for Boundaries! Klaudia Mitura shares why setting healthy boundaries is essential for joyful relationships and true self-respect. Discover the science behind boundaries, how to avoid being too rigid or too lenient, and try Klaudia’s practical tip: write three “permission slips” for yourself to help strengthen your boundaries.Get involved: ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter every day!📨 Subscribe to the Substack

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04:09

#173 The Alphabet of Happiness Boost: A for Acceptance

The Happiness Challenge ·

2025/10/01

In today’s episode, we kick off The Alphabet of Happiness Boost with the letter A for Acceptance. Klaudia Mitura explores how being at peace with all our emotions, even the tough ones, is key to happiness. Discover why fighting unpleasant feelings only makes them linger, and learn the science-backed practice of emotional granularity. Tune in for a practical tip to help you embrace your emotions and boost your mood in under five minutes!Remember:⭐ Get a quick summary of each happiness

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04:58

#172 The Alphabet of Happiness Boost: The Kick off

The Happiness Challenge ·

2025/10/01

Kick off The Alphabet of Happiness Boost with Klaudia Mitura! To celebrate her new book, The Alphabet of Happiness, Klaudia is launching a 26-day boost—sharing a science-backed happiness principle each day, from A to Z. Each episode is under five minutes, packed with practical tips to boost your mood and wellbeing.Listen to this episode to get introduced to the campaign. ⭐ Get a quick summary of each happiness principle—follow along as we reveal a new letter every day!📨 Subscribe to the Substack

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09:16

#171 Back to Work: AI as Your Career Coach: Smart...

The Happiness Challenge ·

2025/09/29

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how AI tools can become your personal career coach. Tune in for practical, science-backed prompts to boost your professional growth and happiness, plus a bonus tip on setting healthy boundaries with tech so you stay in control of your learning and wellbeing.

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09:55

#170 Back to Work: Mental Clarity: How to Find...

The Happiness Challenge ·

2025/09/23

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how to find headspace and regain clarity during even the most chaotic workdays. Discover why mental space is essential for creativity, focus, and wellbeing, and learn practical, science-backed strategies to help you cut through the noise and refocus on what truly matters. Tune in for actionable tips and small daily habits that will help you create more breathing room in your mind, so

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10:13

#169 Back to Work: Facing Imposter Syndrome: Thriving...

The Happiness Challenge ·

2025/09/16

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura dives into the realities of imposter syndrome—those moments of self-doubt that creep in when you’re tackling something new or stepping out of your comfort zone. Discover why feeling like an imposter is actually a sign of growth, and learn four practical, science-backed strategies to help you thrive, build confidence, and turn self-doubt into a catalyst for personal and professional

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09:01

#168 Back to Work: Nurturing Joy at Work: Small...

The Happiness Challenge ·

2025/09/09

In this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mitura, work psychologist and learning development specialist, explores why joy at work isn’t just a perk but a key to wellbeing and performance. Discover five simple, science-backed habits to spark more joy in your workday.

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09:47

#167 Back to Work: Finding Flow: Getting Back Into a...

The Happiness Challenge ·

2025/09/02

Returning to work after a holiday can feel overwhelming, but in this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mitura shares science-backed tips to help you regain your productive rhythm, set meaningful weekly goals, celebrate your progress, and boost your motivation with practical strategies like micro-breaks and accountability buddies—so you can get back to work feeling focused, energized, and genuinely happy.

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05:41

#166 Summer Break: Back from Holiday but Feel Worse?...

The Happiness Challenge ·

2025/08/12

In this Summer Break episode of The Happiness Challenge, Klaudia unpacks the psychology of post-holiday blues and shares science-backed strategies to keep your happiness going after a great trip. Discover why returning to routine can feel tough, and learn practical tips like savouring holiday memories, planning small joys to look forward to, bringing holiday habits home, practising daily gratitude, and allowing yourself time to readjust. Tune in for inspiration on how to carry the joy of your

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09:49

#165 Summer Break: Can’t Switch Off? Try These 5...

The Happiness Challenge ·

2025/08/05

In this Summer Break episode of The Happiness Challenge, Klaudia explores why it can be so difficult to truly switch off and relax during holidays, even when we crave rest. Drawing on the science of happiness, she explains how lingering stress hormones and our brain’s “gears” make unwinding a challenge, and shares practical, research-backed strategies for letting go. Give yourself permission to slow down—because real rest isn’t a luxury, it’s essential for your happiness and wellbeing.

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07:37

#164 Summer Break: Traveling Soon? Here’s How to...

The Happiness Challenge ·

2025/07/23

In this Summer Break episode of The Happiness Challenge, Klaudia explores how practicing mindfulness can help you truly enjoy your summer travels—whether near or far—by tuning into new experiences and connecting more deeply with others. 7Drawing on scientific research, she shares simple mindfulness techniques like pausing to notice your surroundings, doing sensory check-ins, and slowing down to fully absorb each moment. Klaudia also highlights the joy of meaningful conversations while travelling,

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07:33

#163 Summer Break: 7 Micro-Adventures That Can Change...

The Happiness Challenge ·

2025/07/15

In this Summer Break episode of The Happiness Challenge, Klaudia explores the science of micro-adventures—small, local experiences that bring novelty, boost dopamine, and enhance wellbeing without the need for big trips. Research shows that trying new things, even on a small scale, not only reduces stress and improves memory but also helps slow down our perception of time, reconnecting us with a childlike joy for the present moment. Tune in to learn how even the smallest adventures can spark

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09:14

#162 Summer Break: Is Your Brain Tired? The 5-Minute...

The Happiness Challenge ·

2025/07/08

The Summer Break series is a short, practical series of episodes inspired by the science of happiness, designed to help you rest, reset, and rediscover happiness throughout July and August. In this bite-sized Summer Break episode, discover how constant phone use impacts happiness—and learn five quick, science-backed micro-rest moments to help you reset and enjoy your summer. Swap just one phone check for a mindful break and notice the boost in your mood. Remember, happiness is found in the moments

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09:07

#161 How to Be Kind Without Burning Out

The Happiness Challenge ·

2025/06/24

In this final episode of our kindness series on The Happiness Challenge, Klaudia Mitura explores an often-overlooked side of kindness: how giving too much can sometimes leave us feeling depleted. While kindness is a powerful force for happiness and positive change, it’s important to balance caring for others with caring for yourself.Klaudia dives into the science behind “kindness fatigue,” sharing why it happens and how to spot the signs. You’ll learn practical, research-backed strategies for

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10:00

#160 Ten Simple Acts of Kindness to Brighten Your Week

The Happiness Challenge ·

2025/06/12

This month on The Happiness Challenge, Klaudia is focusing on the theme of kindness and its unique ability to boost happiness for ourselves and those around us. Building on last episode’s inspiring discussion with Bernadette Russell, Klaudia Mitura now takes the lead to share ten simple, science-backed acts of kindness you can easily weave into your daily life.In this solo episode, Klaudia explores the transformative power of kindness—how small, intentional gestures can create a ripple effect of

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25:25

#159 Redelivered to Hope: The Power of Kindness with...

The Happiness Challenge ·

2025/06/10

This month on The Happiness Challenge, Klaudia Mitura explores the powerful intersection of kindness and happiness—two forces proven to transform lives and communities. In a world where life’s pace feels relentless and headlines can weigh us down, even the smallest acts of kindness can be a much-needed antidote.Joining Klaudia is storyteller and author Bernadette Russell who in her book In Conversations on Kindness describes a year-long challenge to see if kindness could change the world. Together,

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