The Happiness Challenge

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...

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 letter is J for Jokes —celebrating the healing power of laughter. Klaudia explores why laughter is instinctive and how it boosts happiness, reduces stress, and strengthens social bonds. Today’s challenge: give yo...

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 insights from Dr. Girija Kaimal, explains that creativity is innate and essential for happiness and growth. Engaging in creative activities—even just 15–20 minutes—can spark positive emotions, reduce stress, and build confidence. Today’s action: schedule an “...

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 highlights research showing that 40% of our happiness comes from the habits we practice every day—meaning we have real power to shape our wellbeing. She encourages listeners to pick one happiness-boosting habit and make the first step as easy as possible, like keeping...

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 her personal struggle with adopting gratitude and explains how our brains are wired for negativity—but gratitude can rewire them for happiness. Practicing gratitude daily boosts optimism, calm, sleep, and relationships, making it a true happiness superpower....

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 happiness challenge—one letter at a time! In today’s episode, day 6 of the boost - Klaudia explores F for Freedom —how to feel empowered even in an unpredictable world. She explains that your sense of agency, or belief in your ability to shape...

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 brings you a simple, uplifting tip you can use in under five minutes. Today’s focus is E for Empathy. Klaudia explores why understanding and feeling with others is essential for happiness and building strong relationships. Learn how empathy helps you c...

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. Today’s letter is D for Dreams. Klaudia explores how having ambitions and long-term goals can inspire more meaning, motivation, and happiness in your life. Discover why thinking big (but planning in 90-day steps) helps you make real progress—without...

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: The Alphabet of Happiness. Klaudia unpacks what real courage means—embracing fear, not being free from it. Discover how you can retrain your brain to manage fear, take more positive risks, and live a fuller, happier life. Support the show Learn more: htt...

Today’s episode is all about B for Boundaries! Klaudia Mitura shares why setting healthy boundaries is essential for joyful relationships and true self-respect. Discover the science behind boundaries, how to avoid being too rigid or too lenient, and try Klaudia’s practical tip: write three “permission slips” for yourself to help strengthen your boundaries. Support the show Learn more: https://theh...

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 all our emotions, even the tough ones, is key to happiness. Discover why fighting unpleasant feelings only makes them linger, and learn the science-backed practice of emotional granularity. Tune in for a practical tip to help you embrace your emotions an...

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 boost—sharing a science-backed happiness principle each day, from A to Z. Each episode is under five minutes, packed with practical tips to boost your mood and wellbeing. Listen to this episode to get introduced to the campaign. ⭐ Get a quick summary of...

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how AI tools can become your personal career coach. Tune in for practical, science-backed prompts to boost your professional growth and happiness, plus a bonus tip on setting healthy boundaries with tech so you stay in control of your learning and wellbeing. Support the show Learn...

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura explores how to find headspace and regain clarity during even the most chaotic workdays. Discover why mental space is essential for creativity, focus, and wellbeing, and learn practical, science-backed strategies to help you cut through the noise and refocus on what truly matters. Tune in f...

In this episode of The Happiness Challenge – September Back to Work Series, work psychologist Klaudia Mitura dives into the realities of imposter syndrome—those moments of self-doubt that creep in when you’re tackling something new or stepping out of your comfort zone. Discover why feeling like an imposter is actually a sign of growth, and learn four practical, science-backed strategies to help yo...

In this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mitura, work psychologist and learning development specialist, explores why joy at work isn’t just a perk but a key to wellbeing and performance. Discover five simple, science-backed habits to spark more joy in your workday. Support the show Learn more: https://thehappinesschallenge.co.uk/ Get involved: 📨 Subscrib...

Returning to work after a holiday can feel overwhelming, but in this episode of The Happiness Challenge – September Back to Work Series, Klaudia Mitura shares science-backed tips to help you regain your productive rhythm, set meaningful weekly goals, celebrate your progress, and boost your motivation with practical strategies like micro-breaks and accountability buddies—so you can get back to work...

In this Summer Break episode of The Happiness Challenge, Klaudia unpacks the psychology of post-holiday blues and shares science-backed strategies to keep your happiness going after a great trip. Discover why returning to routine can feel tough, and learn practical tips like savouring holiday memories, planning small joys to look forward to, bringing holiday habits home, practising daily gratitude...

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, even when we crave rest. Drawing on the science of happiness, she explains how lingering stress hormones and our brain’s “gears” make unwinding a challenge, and shares practical, research-backed strategies for letting go. Give yourself permission to sl...

In this Summer Break episode of The Happiness Challenge, Klaudia explores how practicing mindfulness can help you truly enjoy your summer travels—whether near or far—by tuning into new experiences and connecting more deeply with others. 7 Drawing on scientific research, she shares simple mindfulness techniques like pausing to notice your surroundings, doing sensory check-ins, and slowing down to f...

In this Summer Break episode of The Happiness Challenge, Klaudia explores the science of micro-adventures—small, local experiences that bring novelty, boost dopamine, and enhance wellbeing without the need for big trips. Research shows that trying new things, even on a small scale, not only reduces stress and improves memory but also helps slow down our perception of time, reconnecting us with a c...

The Summer Break series is a short, practical series of episodes inspired by the science of happiness, designed to help you rest, reset, and rediscover happiness throughout July and August. In this bite-sized Summer Break episode, discover how constant phone use impacts happiness—and learn five quick, science-backed micro-rest moments to help you reset and enjoy your summer. Swap just one phone ch...

In this final episode of our kindness series on The Happiness Challenge, Klaudia Mitura explores an often-overlooked side of kindness: how giving too much can sometimes leave us feeling depleted. While kindness is a powerful force for happiness and positive change, it’s important to balance caring for others with caring for yourself. Klaudia dives into the science behind “kindness fatigue,” sharin...

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 around us. Building on last episode’s inspiring discussion with Bernadette Russell , Klaudia Mitura now takes the lead to share ten simple, science-backed acts of kindness you can easily weave into your daily life. In this solo episode, Klaudia explo...

This month on The Happiness Challenge, Klaudia Mitura explores the powerful intersection of kindness and happiness—two forces proven to transform lives and communities. In a world where life’s pace feels relentless and headlines can weigh us down, even the smallest acts of kindness can be a much-needed antidote. Joining Klaudia is storyteller and author Bernadette Russell who in her book In Conver...