The Happiness Challenge

#224 Scrolling vs. Connection: The Surprising Truth About Screen Time from the World Happiness Report 2026

20 Mar 2026

Contributed by Lukas

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report.In this episode, Kl...

#223 Connection Counts: How Kindness and Sharing Meals Can Transform Your Wellbeing Lessons from the World Happiness Report 2025

10 Mar 2026

Contributed by Lukas

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report.In this episode, Kl...

#222 The Age Curve: How Happiness Changes Over a Lifetime: Data from the World Happiness Report 2024

03 Mar 2026

Contributed by Lukas

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating all March episodes to exploring the World Happiness Rep...

#221 Write It Out: What Science Says About Journaling for Improved Wellbeing

19 Feb 2026

Contributed by Lukas

This month on The Happiness Challenge, Klaudia wraps up our journaling series with a deep dive into the science behind the habit.In Part 3, Klaudia sh...

#220 How to Find Your Journaling Style?

05 Feb 2026

Contributed by Lukas

This month on The Happiness Challenge, Klaudia is diving into the power of journaling! In Part 2 of our series, today’s episode is all about practic...

#219 Write Your Way to Happiness: Practical Journaling Habits with Madeline McQueen

03 Feb 2026

Contributed by Lukas

Discover how journaling can transform your happiness and self-development in this month’s Happiness Challenge! Join Klaudia and the inspiring Madeli...

#218 10-Day Wellbeing Habit Quest BONUS – 6 Tiny Habits to Improve Your Wellbeing in 2026

19 Jan 2026

Contributed by Lukas

Surprise bonus episode for the 10-Day Wellbeing Habit Quest.Not sure what to try next? Klaudia shares 6 science-backed tiny habits to boost your wellb...

#217 10-Day Wellbeing Habit Quest Day 10 – Lock It In & Level Up Your Lifestyle

16 Jan 2026

Contributed by Lukas

Welcome to Day 10 of the 10-Day Wellbeing Habit Quest—today we turn this from a quest into your lifestyle.In this final episode, Klaudia helps you c...

#216 10-Day Wellbeing Habit Quest Day 9 – Show Yourself Some Compassion

15 Jan 2026

Contributed by Lukas

Welcome to Day 9 of the 10-Day Wellbeing Habit Quest, where we’re building one tiny wellbeing habit that actually sticks.Today’s episode is for th...

#215 10-Day Wellbeing Habit Quest Day 8 – Celebrate the Benefits

14 Jan 2026

Contributed by Lukas

Welcome to Day 8 of the 10-Day Wellbeing Habit Quest; where we’re building one tiny wellbeing habit that actually sticks, using science-backed strat...

#214 10-Day Wellbeing Habit Quest Day 7 – Add a Social Boost

13 Jan 2026

Contributed by Lukas

Welcome to Day 7 of the 10-Day Wellbeing Habit Quest: you’ve made it through a full week. Yay!Today’s episode taps into something we’re wired fo...

#213 10-Day Wellbeing Habit Quest Day 6 – Remember the Why

12 Jan 2026

Contributed by Lukas

Welcome to Day 6 of the 10-Day Wellbeing Habit Quest: you’ve been practising your tiny habit for almost a week.Today’s episode goes deeper than be...

#212 10-Day Wellbeing Habit Quest Day 5 – Plan for Messy Real Life

09 Jan 2026

Contributed by Lukas

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 fo...

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

08 Jan 2026

Contributed by Lukas

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 strate...

#210 10-Day Wellbeing Habit Quest Day 3 – Use Cues, Not Motivation

07 Jan 2026

Contributed by Lukas

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 ...

#209 10-Day Wellbeing Habit Quest Day 2 – Get Prepared and Make It Easy

06 Jan 2026

Contributed by Lukas

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 prepar...

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

05 Jan 2026

Contributed by Lukas

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 t...

#207 From Rigid Goals to Gentle Growth: Anne-Laure Le Cunff’s Tiny Experiments

05 Jan 2026

Contributed by Lukas

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 on...

#206 What does science say about self-belief?

11 Dec 2025

Contributed by Lukas

What does science really say about self-belief? In this special episode, Klaudia Mitura unpacks the brain science behind your 7-day confidence challen...

#205 The Confidence Quest: 7 Days to Rewire Your Inner Voice

04 Dec 2025

Contributed by Lukas

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 rewir...

#204 Are We Wired for Confidence? Exploring the Neuroscience of Self-Belief with Caroline Brewin

02 Dec 2025

Contributed by Lukas

Unlock the science of self-belief in this inspiring episode as Klaudia Mitura sits down with Caroline Brewin, author of the new book “Confident.” ...

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

25 Nov 2025

Contributed by Lukas

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 ...

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

13 Nov 2025

Contributed by Lukas

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 ...

#201 From Stuck to Flow: Moving Through Fear into Fulfilment with Sarah Rozenthuler

11 Nov 2025

Contributed by Lukas

In this inspiring episode, Klaudia sits down with psychologist and author Sarah Rozenthuler to unpack what it really means to move “from stuck to fl...

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

31 Oct 2025

Contributed by Lukas

In this special 200th episode and final wrap-up of the “Alphabet of Happiness – 26-day challenge,” Klaudia Mitura celebrates the completion of t...

#199 The Alphabet of Happiness Boost: Z for Zest

30 Oct 2025

Contributed by Lukas

In the final episode of “The Alphabet of Happiness – 26-day Boost,” Klaudia Mitura explores Z for Zest—how to kickstart your feel-good chemica...

#198 The Alphabet of Happiness Boost: Y for Yes

29 Oct 2025

Contributed by Lukas

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. K...

#197 The Alphabet of Happiness Boost: X for Xfactor

28 Oct 2025

Contributed by Lukas

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch part...

#196 The Alphabet of Happiness Boost: W for Wonder

27 Oct 2025

Contributed by Lukas

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 a...

#195 The Alphabet of Happiness Boost: V for Values

26 Oct 2025

Contributed by Lukas

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 ...

#194 The Alphabet of Happiness Boost: U for Uncertainty

25 Oct 2025

Contributed by Lukas

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 t...

#193 The Alphabet of Happiness 26 Boost: T for Time

24 Oct 2025

Contributed by Lukas

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch part...

#192 The Alphabet of Happiness Boost: S for Self-Image

23 Oct 2025

Contributed by Lukas

Today’s episode of “The Alphabet of Happiness – 26-day Boost” spotlights S for Self-Image, focusing on being mindful of social comparison and ...

#191 The Alphabet of Happiness Boost: R for Resilience

22 Oct 2025

Contributed by Lukas

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 t...

#190 The Alphabet of Happiness Boost: Q for Questions

21 Oct 2025

Contributed by Lukas

It’s Day 17 of “The Alphabet of Happiness – 26-day Boost,” where Klaudia Mitura shares daily, science-backed tips for boosting happiness—one...

#189 The Alphabet of Happiness Boost: P for Play

20 Oct 2025

Contributed by Lukas

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! Discov...

#188 The Alphabet of Happiness Boost: O for Ordinary

18 Oct 2025

Contributed by Lukas

Join Klaudia Mitura, work psychologist and Chief Happiness Officer, as she celebrates the launch of her new book, “The Alphabet of Happiness,” wit...

#187 The Alphabet of Happiness Boost: N for Nature

17 Oct 2025

Contributed by Lukas

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...

#186 The Alphabet of Happiness Boost: Interlude

16 Oct 2025

Contributed by Lukas

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from...

#185 The Alphabet of Happiness Boost: M for Meaning

15 Oct 2025

Contributed by Lukas

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from...

#184 The Alphabet of Happiness Boost: L for Luck

14 Oct 2025

Contributed by Lukas

Welcome back to “The Alphabet of Happiness – 26-day challenge,” where Klaudia Mitura shares daily, science-backed happiness tips in celebration ...

#183 The Alphabet of Happiness Boost: K for Kindness

13 Oct 2025

Contributed by Lukas

Welcome back to “The Alphabet of Happiness – 26-day challenge,” celebrating Klaudia Mitura’s new book and counting down to the big launch part...

#182 The Alphabet of Happiness Boost: J for Jokes

11 Oct 2025

Contributed by Lukas

Celebrate the release of “The Alphabet of Happiness” with Klaudia Mitura’s 26-day challenge—one happiness-boosting habit for every letter from...

#181 The Alphabet of Happiness Boost: I for Innovation

10 Oct 2025

Contributed by Lukas

It’s Day 9 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is I for Innovation. Klaudia, with...

#180 The Alphabet of Happiness Boost: H for Habits

09 Oct 2025

Contributed by Lukas

It’s Day 8 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is H for Habits. Klaudia highlight...

#179 The Alphabet of Happiness Boost: G for Gratitude

08 Oct 2025

Contributed by Lukas

It’s Day 7 of the 26-day boost for Klaudia Mitura’s new book, “The Alphabet of Happiness”! Today’s letter is G for Gratitude. Klaudia shares...

#178 The Alphabet of Happiness Boost: F for Freedom

07 Oct 2025

Contributed by Lukas

Join Klaudia Mitura, work psychologist and Chief Happiness Officer, as she celebrates the launch of her new book, “The Alphabet of Happiness,” wit...

#177 The Alphabet of Happiness Boost: E for Empathy

06 Oct 2025

Contributed by Lukas

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 ...

#176 The Alphabet of Happiness Boost: D for Dreams

04 Oct 2025

Contributed by Lukas

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...

#175 The Alphabet of Happiness Boost: C for Courage

03 Oct 2025

Contributed by Lukas

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...

#174 The Alphabet of Happiness Boost: B for Boundaries

02 Oct 2025

Contributed by Lukas

Today’s episode is all about B for Boundaries! Klaudia Mitura shares why setting healthy boundaries is essential for joyful relationships and true s...

#173 The Alphabet of Happiness Boost: A for Acceptance

01 Oct 2025

Contributed by Lukas

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 al...

#172 The Alphabet of Happiness Boost: The Kick off

01 Oct 2025

Contributed by Lukas

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 boos...

#171 Back to Work: AI as Your Career Coach: Smart Prompts for Learning & Growth

29 Sep 2025

Contributed by Lukas

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how AI tools can become your p...

#170 Back to Work: Mental Clarity: How to Find Headspace in a Chaotic Workday and Refocus on What’s Important

23 Sep 2025

Contributed by Lukas

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how to find headspace and rega...

#169 Back to Work: Facing Imposter Syndrome: Thriving When Everything Feels New

16 Sep 2025

Contributed by Lukas

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura dives into the realities of imposter sy...

#168 Back to Work: Nurturing Joy at Work: Small Habits for Big Happiness Gains

09 Sep 2025

Contributed by Lukas

In this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mitura, work psychologist and learning development specialist, e...

#167 Back to Work: Finding Flow: Getting Back Into a Productive Rhythm after Holidays

02 Sep 2025

Contributed by Lukas

Returning to work after a holiday can feel overwhelming, but in this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mit...

#166 Summer Break: Back from Holiday but Feel Worse? Here’s Why (and What to Do)

12 Aug 2025

Contributed by Lukas

In this Summer Break episode of The Happiness Challenge, Klaudia unpacks the psychology of post-holiday blues and shares science-backed strategies to ...

#165 Summer Break: Can’t Switch Off? Try These 5 Research-Backed Tricks for Real Rest During Holidays

05 Aug 2025

Contributed by Lukas

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, ev...

#164 Summer Break: Traveling Soon? Here’s How to Actually Feel Happy While You’re Away

23 Jul 2025

Contributed by Lukas

In this Summer Break episode of The Happiness Challenge, Klaudia explores how practicing mindfulness can help you truly enjoy your summer travels—wh...

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

15 Jul 2025

Contributed by Lukas

In this Summer Break episode of The Happiness Challenge, Klaudia explores the science of micro-adventures—small, local experiences that bring novelt...

#162 Summer Break: Is Your Brain Tired? The 5-Minute Daily Habits That Make Your Brain Feel Like It’s on Holiday

08 Jul 2025

Contributed by Lukas

The Summer Break series is a short, practical series of episodes inspired by the science of happiness, designed to help you rest, reset, and rediscove...

#161 How to Be Kind Without Burning Out

24 Jun 2025

Contributed by Lukas

In this final episode of our kindness series on The Happiness Challenge, Klaudia Mitura explores an often-overlooked side of kindness: how giving too ...

#160 Ten Simple Acts of Kindness to Brighten Your Week

12 Jun 2025

Contributed by Lukas

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 ...

#159 Redelivered to Hope: The Power of Kindness with Berndatte Russell

10 Jun 2025

Contributed by Lukas

This month on The Happiness Challenge, Klaudia Mitura explores the powerful intersection of kindness and happiness—two forces proven to transform li...

#158 Turning Tension into Trust: How to Heal and Grow After Difficult Conversations

20 May 2025

Contributed by Lukas

In this episode of the Happiness Challenge, Klaudia reflects upon the necessity of viewing difficult conversations not as singular events, but rather ...

#157 Building Bridges: Guide to Navigating Tough Conversations

08 May 2025

Contributed by Lukas

Difficult conversations are a fundamental aspect of fostering authentic relationships, as they possess the potential to enhance trust and emotional co...

#156 Braving the Hard Talks: The Power of Difficult Conversations to Build Stronger Bonds

06 May 2025

Contributed by Lukas

In this episode of the Happiness Challenge, Klaudia speaks to an executive coach Chris Wong to dive into one of the most challenging yet transformativ...

#155 Three Effective Strategies for Overcoming Social Comparison to Stay Content in Life

22 Apr 2025

Contributed by Lukas

This podcast episode at the Happiness Challenge delves into the detrimental effects of social comparison on our happiness, a theme that has been recur...

#154 Cultivating Happiness with PERMA Model

10 Apr 2025

Contributed by Lukas

In this podcast episode of the Happiness Challenge, Klaudia explains the PERMA model, a framework developed by Dr. Martin Seligman that delineates fiv...

#153 Unlocking Free Happiness: Fostering Positivity with Dr. Vikki Barnes

08 Apr 2025

Contributed by Lukas

This podcast episode delves into the intricate dynamics of positivity and its profound implications on our pursuit of happiness. Klaudia speaks with D...

#152 How to Soften What We Say to Our Partners: Discussing Attachment Styles

25 Mar 2025

Contributed by Lukas

In this episode, Klaudia shares her reflections on attachment styles with the key being that ultimately while attachment styles shape our relational b...

#151 Cultivating Secure Attachments: A Pathway to Emotional Wellness

13 Mar 2025

Contributed by Lukas

This episode dives deeper into the exploration of attachment styles, which significantly influence our relationships and emotional connections. Klaudi...

#150 Why We Love the Way We Do: a Deep Dive into Attachment Styles with Dr. Kathrine Bejanyan

11 Mar 2025

Contributed by Lukas

This podcast episode dives deeper into the profound impact of attachment styles on interpersonal relationships, an essential topic for understanding t...

#149 Unlock Self-Care: 6 Unusual Well-Being Habits to Try in 2025!

18 Feb 2025

Contributed by Lukas

This episode of the Happiness Challenge introduces six unusual well-being habits designed to boost happiness in 2025. Klaudia reflects on the recent H...

#148 The Happiness Reset at Work: Your Guide to a Fulfilling Career (Wrap-up)

04 Feb 2025

Contributed by Lukas

The final episode of the Happiness Reset at Work Campaign emphasizes the critical connection between happiness and productivity in the workplace. Klau...