The Happiness Challenge

In Episode #239 of The Happiness Challenge, join Klaudia to discover how to create your own winter self-care plan built around three things to look forward to: creativity, nature and coziness. Maybe you treat winter as something to get through until spring. Drawing on research from Tromsø in Norway, where the sun doesn’t rise for two months, this episode will help you enjoy winter rather than just...

In Episode #238 of The Happiness Challenge, join Klaudia and chartered psychologist Suzy Reading to discover why winter deserves its own approach to self-care, and the three steps from Suzy’s book Self-Care for Winter that help most people feel better in the darker months. Maybe you dread the clocks going back. Maybe wine and chocolate end up as your only winter comfort, or you reach December with...

In Episode #237 of The Happiness Challenge, join Klaudia to discover why a change plan can look solid on paper and still fall apart the first time life gets in the way — and the three science-backed insights that close exactly that gap. Whether your plans unravel the moment something unexpected happens, you treat one slip-up as proof the whole thing failed, or you've got no idea how long a new hab...

In Episode #236 of The Happiness Challenge, join Klaudia to discover the 4-D method — four simple, science-backed questions that turn "what's working" into an actual plan for change. Whether you're trying to start a new habit, break an old one, or you just don't know where to begin, this episode walks through exactly how Klaudia applies each step to a real change she's currently making in her own...

Most change conversations start in the same place: what's wrong, who's to blame, what needs fixing. In this episode, Klaudia sits down with Aderonke Bademosi-Wilson , founder of AB Wilson Consulting, to talk about a different starting point: appreciative inquiry, a strength-based approach that begins with what's already working and builds from there. Learn how Aderonke used one appreciative questi...

In Episode #234 of The Happiness Challenge , join Klaudia to explore five tiny, science-backed experiments you can try this week to boost your happiness and wellbeing inspired by the guests who joined the show so far. Think of these as a mid-year reset when you take a moment to pause and reflect before the second half of the year. Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can T...

In Episode #233 of The Happiness Challenge , join Klaudia to discover how to speak up when it counts—using science-backed insights and practical tools that help you move from holding back to saying what you actually mean with clarity and calm. Whether you stay quiet in meetings, lose your words when the stakes feel high, get interrupted and don’t reclaim your point, or soften your message to avoid...

Join Klaudia Mitura to explore what it really means to embrace your own voice and how simple voice practices can help regulate your nervous system, calm stress, and lift your mood in minutes. Whether you notice your throat tighten under pressure, your voice rush when you’re overwhelmed, or you struggle to sound like yourself in important moments, this episode is packed with practical, science-back...

Your voice doesn’t always feel steady, and in high-stakes moments, it can feel like it has a mind of its own. In this episode, Klaudia Mitura sits down with Judith Quin , voice coach and vocal confidence specialist, to explore what it really means to liberate your voice and speak with presence, not perfection. This is a conversation about taking up space without getting louder, understanding what...

In Episode #230 of The Happiness Challenge , join Klaudia to discover how to make overthinking more constructive; using three research-backed insights that help you shift from mental spirals to clearer, calmer thinking. Whether you tend to get stuck in “why is this happening?” loops, find yourself brooding over the past, or worry as a way to avoid uncomfortable feelings, this episode will help you...

In Episode #229 of The Happiness Challenge , join Klaudia to discover three simple, science-backed ways to slow down an overthinking mind—right in the moment. Whether your thoughts spiral at night, you replay conversations on repeat, or you get stuck in “what if?” mode even on good days, this episode is packed with practical tools you can use immediately (and that Klaudia uses herself). Learn how...

Life doesn’t always feel calm — and for overthinkers, it can feel like your mind is running a marathon you never signed up for. In this episode, Klaudia sits down with Dr. Claire Hayes , clinical psychologist and author (including How to Cope ), to talk honestly about overthinking, emotional resilience, and why “thinking positive” isn’t always the most helpful approach. This is a conversation abou...

Discover how celebrating even the smallest, messiest wins can transform your happiness and motivation in this month’s Happiness Challenge! Join Klaudia as she wraps up the series with a deep dive into the science behind why our brains often overlook progress—and how learning to notice your wins is one of the most important happiness skills you can build. Get involved: ⬇️ Download: 26 Science‑Backe...

Join Klaudia to discover how celebrating small wins can boost your happiness and motivation in this month’s Happiness Challenge! Whether you’re struggling to see your growth or just need a reminder to pause and appreciate tiny victories, this episode is packed with practical tips and uplifting motivation. Learn five simple ways to celebrate your wins, shift your mindset from FOMO to JOMO, and crea...

Life doesn’t always make sense and that’s exactly what makes it beautiful. In this episode, Klaudia sits down with Gavin Oattes, bestselling author of Confidently Lost, speaker, and stand-up comedian, to talk honestly about feeling lost, overwhelmed, and perfectly imperfect. This is a conversation about breaking free from the pressure to “have it all figured out,” ideas on how to deal with societa...

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report. In this episode, Klaudia explores the World Happiness Report 2026, released on 20th March, and its timely theme: happiness and social media. Discover what the latest research suggests about why heavy social media use can be linked to lower wellbeing (especially for yo...

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating March to the World Happiness Report. In this episode, Klaudia explores the 2025 report’s key findings on connection and kindness. Discover why everyday kindness is more common than we think, how sharing meals boosts happiness and simple ways to feel more connected. Get involved: ⬇️ Download: 26 Science‑B...

To celebrate the International Day of Happiness, The Happiness Challenge podcast is dedicating all March episodes to exploring the World Happiness Report - a renowned publication on global wellbeing released especially for this occasion. In this episode, Klaudia dives into the 2024 report’s surprising findings on age and happiness. Tune in to discover: How does our happiness change as we age, and...

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 shares her personal approach to journaling and encourages you to give it a try - whether you’re a seasoned writer or just curious. While journaling might sound like a soft, fluffy habit, it’s actually been studied for decades. In this episode, Klaudia...

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 practical tools: Klaudia explores a variety of journaling styles, helps you discover which one fits you best, and shares a set of prompts you can use, even if you’re staring at a blank page. Whether you’re a seasoned journaler or just getting started, you’ll...

Discover how journaling can transform your happiness and self-development in this month’s Happiness Challenge! Join Klaudia and the inspiring Madeline McQueen - executive coach, speaker, and passionate advocate for personal growth - as they explore the science and strategies behind making journaling a joyful, consistent habit. Whether you’re new to journaling or looking to deepen your practice, th...

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 wellbeing in 2026. Press play, pick one, and run your next tiny experiment. Get involved: ⬇️ Download: 26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallen...

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 carry your tiny habit forward in a sustainable way—because 10 days is a powerful start, and the real magic happens when you keep returning to it. Press play to lock in what you’ve built and set your next 30-day habit plan. Get involved: ⬇️ Download: 2...

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 the imperfect days. Because one of the biggest reasons people quit isn’t lack of information—it’s what happens after they miss a day: guilt, shame, and the feeling of “I’ve failed.” Klaudia shares a science-backed alternative: self-compassion —the skill t...

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 strategies. Today, Klaudia invites you to do something more motivating: notice the benefits . Because habits stick when they don’t just feel virtuous, they feel worth it . Press play to celebrate what’s already changing and make space to feel your progress,...