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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

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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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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