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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 three linked episodes where I’ll be speaking to a leading expert, putting their tips to

health & fitness mental health

All Episodes

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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13:02

#158 Turning Tension into Trust: How to Heal and Grow...

The Happiness Challenge ·

2025/05/20

In this episode of the Happiness Challenge, Klaudia reflects upon the necessity of viewing difficult conversations not as singular events, but rather as components of an ongoing process that requires subsequent actions to foster meaningful change. Ultimately, Klaudia explores three strategies for strengthening our relationships after having the tough talk. These are: establishing clear next steps, prioritising quality time together, and focusing on the positive attributes of our partners, all of

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13:05

#157 Building Bridges: Guide to Navigating Tough...

The Happiness Challenge ·

2025/05/08

Difficult conversations are a fundamental aspect of fostering authentic relationships, as they possess the potential to enhance trust and emotional connection. In this episode of the Happiness Challenge, Klaudia summarises the key research findings on difficult conversations and provides five practical tips to help you navigate tough conversations with clarity and constructive intentions. This episode is PART 2 of May's theme: Difficult Conversations.

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23:55

#156 Braving the Hard Talks: The Power of Difficult...

The Happiness Challenge ·

2025/05/06

In this episode of the Happiness Challenge, Klaudia speaks to an executive coach Chris Wong to dive into one of the most challenging yet transformative aspects of any relationship: difficult conversations. Whether it's with a colleague, partner, friend, or family member, these tough talks are often avoided out of fear, but they hold the key to deeper connection and lasting happiness. They explore how embracing uncomfortable discussions can strengthen trust, resolve underlying issues, and create more

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12:00

#155 Three Effective Strategies for Overcoming Social...

The Happiness Challenge ·

2025/04/22

This podcast episode at the Happiness Challenge delves into the detrimental effects of social comparison on our happiness, a theme that has been recurrent throughout our discussions on positivity.Klaudia shares her reflections and provides practical strategies for managing the pervasive nature of social comparison, which often leads to feelings of inadequacy, envy, and dissatisfaction with one’s own life.Throughout the episode, Klaudia talks about four common comparison traps that individuals

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09:52

#154 Cultivating Happiness with PERMA Model

The Happiness Challenge ·

2025/04/10

In this podcast episode of the Happiness Challenge, Klaudia explains the PERMA model, a framework developed by Dr. Martin Seligman that delineates five essential components contributing to human flourishing: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishments. Throughout the episode, Klaudia delves into actionable steps that individuals can undertake to integrate the PERMA model into their routines, thereby enhancing their overall well-being.

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22:28

#153 Unlocking Free Happiness: Fostering Positivity...

The Happiness Challenge ·

2025/04/08

This podcast episode delves into the intricate dynamics of positivity and its profound implications on our pursuit of happiness. Klaudia speaks with Dr. Vikki Barnes, a distinguished clinical and organizational psychologist, who introduces the concept of "free happiness," emphasizing that true joy is not contingent upon external circumstances, but rather can be cultivated from within. Join in for practical insights on how to embrace authenticity in our emotional experiences, recognising the

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13:25

#152 How to Soften What We Say to Our Partners:...

The Happiness Challenge ·

2025/03/25

In this episode, Klaudia shares her reflections on attachment styles with the key being that ultimately while attachment styles shape our relational behaviours, they do not define us; rather, we possess the capacity for growth and transformation within the realm of our relationships.Klaudia also delves into practical tips on discussing attachment styles with your partner.She encourages open communication with partners, advocating for softened language and the use of "I" statements to facilitate

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10:59

#151 Cultivating Secure Attachments: A Pathway to...

The Happiness Challenge ·

2025/03/13

This episode dives deeper into the exploration of attachment styles, which significantly influence our relationships and emotional connections. Klaudia delves into t the four primary attachment styles—anxious, avoidant, disorganized, and secure—while emphasizing the research that suggests the potential for us to cultivate a more secure attachment, thereby enhancing the quality and happiness of our relationships. She provides actionable insights and habits associated with each attachment style,

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27:08

#150 Why We Love the Way We Do: a Deep Dive into...

The Happiness Challenge ·

2025/03/11

This podcast episode dives deeper into the profound impact of attachment styles on interpersonal relationships, an essential topic for understanding the dynamics of human connection. Klaudia engages in a thoughtful dialogue with Dr. Kathrine Bejanyan, a distinguished dating and relationship therapist, who provides an overview of the four primary attachment styles: secure, anxious, avoidant, and disorganized. Together, they examine the origins of these attachment styles and explore how these

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09:25

#149 Unlock Self-Care: 6 Unusual Well-Being Habits to...

The Happiness Challenge ·

2025/02/18

This episode of the Happiness Challenge introduces six unusual well-being habits designed to boost happiness in 2025. Klaudia reflects on the recent Happiness Reset at Work campaign and invites listeners to explore self-care rituals beyond the typical practices like gratitude and mindfulness. Each suggested habit is inspired by previous podcast guests and aims to encourage curiosity, invigorate the mind, and promote overall well-being. Join the journey to greater fulfillment and discover how small

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11:35

#148 The Happiness Reset at Work: Your Guide to a...

The Happiness Challenge ·

2025/02/04

The final episode of the Happiness Reset at Work Campaign emphasizes the critical connection between happiness and productivity in the workplace. Klaudia highlights five key drivers of happiness: autonomy, fairness, purpose, belonging, and mastery. Each driver plays a significant role in enhancing job satisfaction and engagement, which in turn leads to higher productivity and innovation. The episode provides actionable insights and expert advice for listeners to implement in their careers,

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13:09

#147 The Happiness Reset at Work: Mastery: Showcase...

The Happiness Challenge ·

2025/01/30

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 5th and final driver of happiness at work is Mastery. Mastering your strengths at work is essential for achieving greater happiness and satisfaction in your career. Klaudia speaks with Aoife O'Brien, who shares her journey from corporate dissatisfaction to creating the

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08:01

#146 The Happiness Reset at Work: Mastery: Learn in...

The Happiness Challenge ·

2025/01/29

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 5th and final driver of happiness at work is Mastery. This episode focuses on practical strategies to cultivate mastery at work by embracing a growth mindset. Klaudia discusses the importance of viewing challenges and setbacks as opportunities for learning and

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06:35

#145 The Happiness Reset at Work: Mastery: Grow and...

The Happiness Challenge ·

2025/01/28

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 5th and final driver of happiness at work is Mastery. Mastery in the workplace is about engaging in tasks that align with our strengths while continuously seeking opportunities for learning and growth. Klaudia explores the importance of utilizing our unique talents to

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09:10

#144 The Happiness Reset at Work: Belonging: Foster...

The Happiness Challenge ·

2025/01/23

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 4th driver of happiness at work is Belonging.Creating a sense of belonging at work is crucial for enhancing happiness and satisfaction among employees. In this episode, Klaudia speaks with Kate Jones, founder of the coaching and leadership development practice Deeply

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05:06

#143 The Happiness Reset at Work: Belonging: Remove...

The Happiness Challenge ·

2025/01/22

This episode is part of the Happiness Reset at Work campaign, where Klaudia introduces you to 5 drivers that contribute to building more satisfaction in our careers so that you can reconnect and re-energise with your work in 2025.The 4th driver of happiness at work is Belonging.This episode emphasizes the significance of belonging in the workplace and introduces listeners to three primary barriers—pace, proximity, and patterns—that hinder the formation of meaningful connections among colleagues

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