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On the show
From 13 epsHost
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Recent episodes
#233 The Speak-Up Ladder: How to Find Your Voice in Meetings and Conflict
Jun 25, 2026
Unknown duration
#232 Using your Voice as a Nervous System Regulator
Jun 18, 2026
Unknown duration
#231 Liberate Your Voice: Speak With Presence, Not Perfection with Judith Quin
Jun 16, 2026
Unknown duration
#230 How to Make Overthinking More Constructive: 3 Research-Backed Insights
May 28, 2026
11m 32s
#229 Overthinking Reset: 3 Ways to Slow Down Your Mind
May 14, 2026
11m 49s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/25/26 | #233 The Speak-Up Ladder: How to Find Your Voice in Meetings and Conflict | 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 conflict, this episode will help you understand why speaking up can feel so hard—and how to use a simple method to take up space without forcing confidence.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Join Klaudia on a live webinar: https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book | — | ||||||
| 6/18/26 | #232 Using your Voice as a Nervous System Regulator | 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-backed tools you can use immediately (and that Klaudia tests herself).Learn how a longer exhale can signal safety to the body, why humming can help you feel more grounded fast, and try a short “voice reset” you can repeat for three days to track your mood, stress, and energy before and after.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Join Klaudia on a live webinar: https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book | — | ||||||
| 6/16/26 | #231 Liberate Your Voice: Speak With Presence, Not Perfection with Judith Quin | 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 a “small voice” sounds like when we feel we don’t belong, and using Judith’s practical vocal resets to calm the nervous system fast.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Join Klaudia on a live webinar: https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more. https://thehappinesschallenge.co.uk/book | — | ||||||
| 5/28/26 | #230 How to Make Overthinking More Constructive: 3 Research-Backed Insights✨ | overthinkingmental health+3 | — | — | — | overthinkingmental spirals+3 | — | 11m 32s | |
| 5/14/26 | #229 Overthinking Reset: 3 Ways to Slow Down Your Mind✨ | overthinkingmental health+3 | — | — | — | overthinkingWorry Window+3 | — | 11m 49s | |
| 5/12/26 | #228 How to Cope with Overthinking (Without Fighting Your Thoughts) with Dr. Claire Hayes✨ | overthinkingemotional resilience+3 | Dr. Claire Hayes | How to Cope | — | overthinkingemotional resilience+3 | — | 36m 03s | |
| 4/21/26 | #227 The Science of Celebrating Progress (Why Your Brain Ignores Your Wins And How to Fix It)✨ | celebrating progresshappiness+3 | — | 26 Science‑Backed Micro‑Habits You Can Try NextBuild One Life‑Changing Habit in 10 Days+1 | — | celebrationprogress+3 | — | 14m 41s | |
| 4/9/26 | #226 The Small Wins: 5 Powerful Ideas to Celebrate Your Progress (Even When It Feels Messy)✨ | small winshappiness+3 | — | The Happiness Challenge | — | celebrate small winshappiness challenge+3 | — | 10m 08s | |
| 4/7/26 | #225 Confidently Lost: When Life Goes off Script with Gavin Oattes✨ | life challengesmental health+3 | Gavin Oattes | Confidently Lost | — | confidencemental health+3 | — | 23m 27s | |
| 3/20/26 | #224 Scrolling vs. Connection: The Surprising Truth About Screen Time from the World Happiness Report 2026✨ | happinesssocial media+4 | — | World Happiness Report | — | World Happiness Reportsocial media+5 | — | 14m 27s | |
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| 3/10/26 | #223 Connection Counts: How Kindness and Sharing Meals Can Transform Your Wellbeing Lessons from the World Happiness Report 2025✨ | kindnessconnection+4 | — | 26 Science‑Backed Micro‑Habits You Can Try NextBuild One Life‑Changing Habit in 10 Days+2 | — | happinesskindness+5 | — | 10m 19s | |
| 3/3/26 | #222 The Age Curve: How Happiness Changes Over a Lifetime: Data from the World Happiness Report 2024✨ | happinessage and happiness+3 | — | World Happiness Report | — | happinessage curve+3 | — | 9m 48s | |
| 2/19/26 | #221 Write It Out: What Science Says About Journaling for Improved Wellbeing✨ | journalingwellbeing+4 | — | — | — | journalingwellbeing+4 | — | 11m 18s | |
| 2/5/26 | #220 How to Find Your Journaling Style?✨ | journalingself-reflection+3 | — | 26 Science‑Backed Micro‑Habits You Can Try NextBuild One Life‑Changing Habit in 10 Days+2 | — | journaling styleself-reflection prompts+3 | — | 10m 04s | |
| 2/3/26 | #219 Write Your Way to Happiness: Practical Journaling Habits with Madeline McQueen✨ | journalinghappiness+3 | Madeline McQueen | The Happiness Challenge | — | journalinghappiness+5 | — | 22m 23s | |
| 1/19/26 | #218 10-Day Wellbeing Habit Quest BONUS – 6 Tiny Habits to Improve Your Wellbeing in 2026✨ | wellbeinghabits+3 | — | 26 Science‑Backed Micro‑Habits You Can Try NextBuild One Life‑Changing Habit in 10 Days+1 | — | wellbeingtiny habits+3 | — | 5m 44s | |
| 1/16/26 | #217 10-Day Wellbeing Habit Quest Day 10 – Lock It In & Level Up Your Lifestyle | 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: 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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/15/26 | #216 10-Day Wellbeing Habit Quest Day 9 – Show Yourself Some Compassion | 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 that helps you reset and return, instead of giving up.Press play to learn how to respond when you miss your habit.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/14/26 | #215 10-Day Wellbeing Habit Quest Day 8 – Celebrate the Benefits | 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, not just track it.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/13/26 | #214 10-Day Wellbeing Habit Quest Day 7 – Add a Social Boost | 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 for: connection. Klaudia shares how social support and accountability can make your tiny habit far easier to stick with.Press play to add a simple layer of accountability and bring someone into your habit journey.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/12/26 | #213 10-Day Wellbeing Habit Quest Day 6 – Remember the Why | 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 behaviour. Klaudia explores identity-based habits (inspired by Atomic Habits): the shift from “I’m trying to do this” to “this is who I am.”Press play to choose a simple identity statement to strengthen your habit from the inside out.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 E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/9/26 | #212 10-Day Wellbeing Habit Quest Day 5 – Plan for Messy Real Life | 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, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/8/26 | #211 10-Day Wellbeing Habit Quest Day 4 – Add a Tiny Reward | 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, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/7/26 | #210 10-Day Wellbeing Habit Quest Day 3 – Use Cues, Not Motivation | 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 — all under 60 seconds) https://thehappinesschallenge.co.uk/store📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
| 1/6/26 | #209 10-Day Wellbeing Habit Quest Day 2 – Get Prepared and Make It Easy | 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) https://thehappinesschallenge.co.uk/store📘 Get the E‑book on habit formation: Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/📚 Grab a copy of The Alphabet of Happiness from Amazon, Guardian Bookshops, Blackwells, Waterstones, and more.https://thehappinesschallenge.co.uk/book | — | ||||||
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