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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

05:46

#212 10-Day Wellbeing Habit Quest Day 5 – Plan for...

The Happiness Challenge ·

2026/01/09

Welcome to Day 5 of the 10-Day Wellbeing Habit Quest: you’re halfway through. Massive congrats for showing up.Today’s episode is about planning for messy real life. Because habits don’t fail because there’s something wrong with you—they fail when obstacles show up and we haven’t planned for them.Press play to build your backup plan so your habit survives tired, busy, chaotic days.Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection,

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05:33

#211 10-Day Wellbeing Habit Quest Day 4 – Add a Tiny...

The Happiness Challenge ·

2026/01/08

Welcome to Day 4 of the 10-Day Wellbeing Habit Quest where we’re building one tiny wellbeing habit that actually sticks, using science-backed strategies.In today’s episode, Klaudia adds a crucial missing piece: a tiny reward. Because your brain repeats what feels good now, not what’s only “good for you” later. YPress play to choose a reward that genuinely feels good and make today’s habit feel satisfying.Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement,

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03:41

#210 10-Day Wellbeing Habit Quest Day 3 – Use Cues,...

The Happiness Challenge ·

2026/01/07

Welcome to Day 3 of the 10-Day Wellbeing Habit Quest.Today’s episode is all about using cues, not motivation because motivation comes and goes, but the right cue can make your habit feel automatic. Klaudia breaks down the simple habit loop (cue–routine–reward) and shows you how to “lock in” a reliable trigger.Hit play to set your cue and make “habit time” happen on autopilot.Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose

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04:26

#209 10-Day Wellbeing Habit Quest Day 2 – Get...

The Happiness Challenge ·

2026/01/06

Welcome to Day 2 of the science-based 10-Day Wellbeing Habit Quest.Yesterday, you chose your tiny wellbeing habit. Today, Klaudia helps you get prepared and make it easy because willpower is unreliable, but a supportive environment makes habits happen.Press play to prep your space and make your habit the easiest option.Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds)

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04:30

#208 10-Day Wellbeing Habit Quest Day 1 - Choose Your...

The Happiness Challenge ·

2026/01/05

Welcome to Day 1 of the science-based 10-Day Wellbeing Habit Quest.In this short episode, Klaudia helps you choose one tiny wellbeing habit to carry through the next 10 days: simple, realistic, and designed to stick (no big resolutions required).Hit play, choose your tiny habit, and let’s get started.Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store📘 Get the

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19:19

#207 From Rigid Goals to Gentle Growth: Anne-Laure Le...

The Happiness Challenge ·

2026/01/05

Start 2026 with a fresh take on happiness and habits.In this episode, Klaudia kicks off the 10-Day Wellbeing Habit Quest—no big resolutions, just one tiny wellbeing habit you can actually stick with. She’s joined by Anne-Laure Le Cunff, award-winning neuroscientist and author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.Press play and join the Quest—your next small habit starts here.Support the showLearn more: https://thehappinesschallenge.co.uk/Get involved: 📨 Subscribe to

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10:07

#206 What does science say about self-belief?

The Happiness Challenge ·

2025/12/11

What does science really say about self-belief? In this special episode, Klaudia Mitura unpacks the brain science behind your 7-day confidence challenge. Discover how small actions spark dopamine, reshape your brain through neuroplasticity, and how body language and self-talk literally rewire you for confidence. As you reset for the new year, learn why true confidence is built on evidence. Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates:

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09:45

#205 The Confidence Quest: 7 Days to Rewire Your...

The Happiness Challenge ·

2025/12/04

Confidence isn’t just for the lucky few; it’s a skill you can train! In this episode, Klaudia Mitura guides you through a 7-day challenge to rewire your brain for self-trust. Each day, you’ll try a quick, science-backed exercise that strengthens your confidence from the inside out. From celebrating your wins to mastering body language and calming nerves, you’ll build real confidence, one small action at a time.Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates:

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19:20

#204 Are We Wired for Confidence? Exploring the...

The Happiness Challenge ·

2025/12/02

Unlock the science of self-belief in this inspiring episode as Klaudia Mitura sits down with Caroline Brewin, author of the new book “Confident.” Dive into how neuroscience shapes our inner dialogue and discover practical, science-backed ways to build authentic confidence. Caroline shares her holistic model for confidence, the power of understanding our self-talk, and actionable strategies you can use right away. Together, they tackle the reality of imposter syndrome, the importance of

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10:57

#203 Five ways to shift from “stuck” to “flow”

The Happiness Challenge ·

2025/11/25

Ready to move from feeling stuck to finding your flow? In this episode, Klaudia shares five practical, science-backed exercises to help you shift out of fear and overthinking and into energy, curiosity, and purpose.Tune in!Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and

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08:12

#202 Why We Feel Stuck — What’s Happening in the Brain

The Happiness Challenge ·

2025/11/13

Feeling stuck isn’t a lack of motivation: it’s your brain’s way of trying to keep you safe. In this episode, Klaudia unpacks the science behind feeling stuck and guides you through reflective questions to help you reconnect with your purpose and spark new possibilities. Take a pause, reflect, and join the journey to living with more meaning.Get involved: 📨 Subscribe to the Substack newsletter for exclusive insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The

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30:29

#201 From Stuck to Flow: Moving Through Fear into...

The Happiness Challenge ·

2025/11/11

In this inspiring episode, Klaudia sits down with psychologist and author Sarah Rozenthuler to unpack what it really means to move “from stuck to flow.” Discover why feeling stuck is universal, how reconnecting with your purpose—big or small—can anchor you through self-doubt, and how honest conversations can spark new energy and open doors to positive change. Tune in to learn how simple shifts in mindset and meaningful dialogue can help you find flow and make a difference, every single day.Get

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06:41

#200 The Alphabet of Happiness” 26 Day Boost: Wrap Up

The Happiness Challenge ·

2025/10/31

In this special 200th episode and final wrap-up of the “Alphabet of Happiness – 26-day challenge,” Klaudia Mitura celebrates the completion of the 26-day happiness boost and thanks listeners for joining the journey. Whether you tuned in for one episode or all twenty-six, Klaudia hopes you feel inspired and empowered to bring more happiness into your life. In this milestone episode, she recaps all 26 science-backed principles from A to Z, giving you a complete happiness toolkit to support your

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03:59

#199 The Alphabet of Happiness Boost: Z for Zest

The Happiness Challenge ·

2025/10/30

In the final episode of “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura explores Z for Zest—how to kickstart your feel-good chemicals and recharge through rest. Klaudia explains how dopamine fuels joy, motivation, and positive habits, and why good sleep and a healthy gut are essential for happiness. Today’s tip: boost your zest by building anticipation for future joys, like planning a fun event or savoring a countdown. Want to discover more science-backed ways to spark happiness and

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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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