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PODCAST

Happier with Gretchen Rubin

Gretchen Rubin / The Onward Project

Gretchen Rubin is HAPPIER, and she wants you to be happier too. The #1 bestselling author of The Happiness Project and Better Than Before gets more personal than ever as she brings her practical, manageable advice about happiness and good habits to this lively, thought-provoking podcast. Gretchen’s cohost and guinea pig is her younger sister, Elizabeth Craft, a TV writer and producer living in Los Angeles, who (lovingly) refers to Gretchen as her happiness bully. Sales and Distribution by

health & fitness self-improvement

All Episodes

31:21

Ep. 578: Do You Dread Giving a Toast? And You...

Happier with Gretchen Rubin ·

2026/03/18

We talk about why proposing a toast can boost our happiness and discuss many do’s and don’ts for making a good toast. We also discuss some funny research about the “diversification bias” that might help you choose better snacks, and the common challenge of plugging in necessary accountability. Resources & links related to this episode: Funny TikTok related to the "Four Tendencies" Download my free Getting Specific How-To Guide Check out the new Bingo Book and Don't Break

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2:20

A Little Happier: A Happy Story about Queen Elizabeth...

Happier with Gretchen Rubin ·

2026/03/16

When Queen Elizabeth II encountered some friendly but clueless American tourists, she revealed her prankish sense of humor. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in the Apple Podcasts app.See omnystudio.com/listener for privacy information.

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28:49

More Happier: How to Stick to an Exercise Habit with...

Happier with Gretchen Rubin ·

2026/03/14

Why is it so hard to keep an exercise habit, even when we want to? We discuss what the Four Tendencies reveals about finding the approach that works for you—and the single strategy that almost anyone can use to make exercise stick. Spoiler: it's not motivation. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find

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30:26

Ep. 577: How Well Do You Know Yourself? Plus Hacks...

Happier with Gretchen Rubin ·

2026/03/11

We talk about the value of self-knowledge and explore some of our favorite online personality quizzes and assessments. We also share listeners’ suggestions for staying warm, and tackle an Upholder’s question about why her Tendency isn’t helping her stop doomscrolling. Resources & links related to this episode: Read about the Four Tendencies personality framework and take the quiz Check out the Know Yourself Better journal collection Join me on My Color Pilgrimage on Substack

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2:42

A Little Happier: Is There Anything Special About...

Happier with Gretchen Rubin ·

2026/03/09

Is there anything special about human beings? A long list of characteristics—some obvious, some surprising—sets humans apart from other creatures. (Who knew that having a chin was so unusual?) Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in

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39:49

Move Happier: How Do You Move On After College...

Happier with Gretchen Rubin ·

2026/03/08

As part of the Move 26 in ’26 Challenge, we’re sharing a bonus episode designed to pair with your 26 minutes of daily movement. In this episode, I talk with writer Ben Markovits about his acclaimed new novel, “The Rest of Our Lives” (available at bit.ly/4lbfDTq). The novel follows the journey and reflections of a father who is driving his daughter to college—and then keeps going. Reminder: as an exclusive offer for “Happier” listeners, you can get 2 weeks

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29:11

More Happier: Do You Ever Have Post-Party Blues? Plus...

Happier with Gretchen Rubin ·

2026/03/07

We discuss the fact that when we extend ourselves—when we put ourselves out into the world—we can expect sometimes to feel awkward, remorseful, or frustrated. We also talk about some funny mix-ups that passed unnoticed for years. Reminder: as an exclusive offer for “Happier” listeners, you can get 2 weeks FREE plus a special discount to the Activations app at activations.com/happier. These guided audios are designed to help you feel motivated, confident, and in charge of your

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28:05

Ep. 576: What Was the Value of Our “No-Spend...

Happier with Gretchen Rubin ·

2026/03/04

We reflect on No-Spend February—what we didn’t buy, what we did buy, and what we learned. We also share a hack for successfully mixing friendship and business, and talk about how to spot a sneaky social-media practice that can distort our perception of the world. Reminder: as an exclusive offer for “Happier” listeners, you can get 2 weeks FREE plus a special discount to the Activations app at activations.com/happier. These guided audios are designed to help you feel

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2:00

A Little Happier: What Makes a Face Stand Out from a...

Happier with Gretchen Rubin ·

2026/03/02

Seeing my beloved father as a patient in the hospital reminded me of looking at class photos of young children. Among a sea of faces, it’s my love that makes one face stand out from the anonymous crowd. Reminder: as an exclusive offer for “Happier” listeners, you can get 2 weeks FREE plus a special discount to the Activations app at activations.com/happier. These guided audios are designed to help you feel motivated, confident, and in charge of your life. Get in touch:

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39:19

More Happier: Four Tendencies for Obligers—3...

Happier with Gretchen Rubin ·

2026/02/28

Some people have no trouble meeting expectations for others but struggle to follow through on what they want for themselves. If that sounds familiar, this episode is for you.We revisit the Four Tendencies to explore the three biggest challenges Obligers face—shame, exploitation, and rebellion—and what actually helps. Reminder: as an exclusive offer for “Happier” listeners, you can get 2 weeks FREE plus a special discount to the Activations app at activations.com/happier

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35:02

Bonus: How to Make Progress on What Matters to You...

Happier with Gretchen Rubin ·

2026/02/27

Struggling to make progress on a habit? This episode offers a different approach—get a 14-day free trial of Activations (plus a big discount) at activations.com/happier. Determination Day, February 28, is a useful time to take stock of your progress (or lack of it) on any change you’re trying to make. In this bonus episode, we talk with Mimi Bouchard, creator of the Activations app, about a practical, science-backed way to adjust your approach when progress feels harder than expected

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33:15

Ep. 575: Our 11th Anniversary! Favorite Moments from...

Happier with Gretchen Rubin ·

2026/02/25

In honor of our “Steel” anniversary, we share some of our favorite suggestions, insights, hacks, and highlights from the previous year. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in the Apple Podcasts app.See omnystudio.com/listener for

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5:38

A Little Happier: A Very Surprising Truth that I...

Happier with Gretchen Rubin ·

2026/02/23

I learned something surprising in law school: To a great extent, we can’t be forced to follow the law; we must decide to follow the law. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in the Apple Podcasts app.See omnystudio.com/listener for privacy

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32:05

More Happier: Does Money Stress You Out? Mrs. Dow...

Happier with Gretchen Rubin ·

2026/02/21

For many people, money is a source of anxiety and guilt. In this Roundtable conversation, we explore why the subject of money is so challenging, and also the small, realistic changes that can make money management feel easier. Resources & links related to this episode: Mrs. Dow Jones Reema Khrais Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript

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31:08

Ep. 574: Are You Already Falling Behind on Your New...

Happier with Gretchen Rubin ·

2026/02/18

We talk about how we’re using Determination Day (February 28) to reengage with our “26 for ’26” list. We also share listeners’ excellent suggestions for “Move 26 in ’26,” as well as an example of how understanding someone’s Tendency reduces conflict in a marriage. Resources & links related to this episode: Are you a Lark or an Owl? Strategy of Distinctions Strategy of Pairing Strategy of Accountability 21 Strategies for Habit Change Download

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5:07

A Little Happier: When I Called the Emergency...

Happier with Gretchen Rubin ·

2026/02/16

When I called the emergency vet to ask a question about my dog Barnaby, her answer gave me an important insight into the challenge of decision-making. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in the Apple Podcasts app.See omnystudio.com/listener for

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31:52

Move Happier: Why Does Movement Matter? Michelle...

Happier with Gretchen Rubin ·

2026/02/14

As part of the Move 26 in ’26 Challenge, we’re sharing a listen-along episode to pair with your 26 minutes of daily movement.Michelle Obama and her brother Craig Robinson discuss the role movement plays in a happier life and share favorite clips from podcasts like IMO and The Second Opinion with Dr. Sharon that explore how movement, discipline, and mental health shape who we become.Great listening for a walk, a workout, or any way you like to move. Get in touch: podcast@gretchenrubin.com

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31:00

Ep. 573: Do You Avoid Failure & Rejection? Plus the...

Happier with Gretchen Rubin ·

2026/02/11

We talk why it’s valuable to “go for the no” instead of avoiding rejection and failure. Plus we give our suggestions for excellent same-day books and a hack for making email more efficient. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page

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2:18

A Little Happier: Who Has More Power—You or the...

Happier with Gretchen Rubin ·

2026/02/09

A famous quip illustrates an important point: Small debts burden the borrower; big debts burden the lender. Resources & links related to this episode: Get in touch: podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and theHappierapp. Find the transcript for this episode on the episode details page in the Apple Podcasts app.See omnystudio.com/listener for privacy information.

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26:42

More Happier: Are You Scared by the Sound of a Siren?...

Happier with Gretchen Rubin ·

2026/02/07

We talk about the power of reframing—specifically, reframing the meaning of a siren. We also talk about a passage from the novel “Little Women” that illuminates our experience of our father’s death. Resources & links related to this episode: Secrets of Adulthood newsletter on Substack Happier in Hollywood newsletter on Substack Find tips and hacks for No-Spend February here Get in touch:podcast@gretchenrubin.com VisitGretchen's websiteto learn more about Gretchen's

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