The Happiness Challenge
by Klaudia Mitura
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From 16 epsHost
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Recent episodes
#234 5 Ideas for Your Mid-Year Reset for a Happier Second Half of the Year
Aug 6, 2026
Unknown duration
#233 The Speak-Up Ladder: How to Find Your Voice in Meetings and Conflict
Jun 25, 2026
11m 24s
#232 Using your Voice as a Nervous System Regulator
Jun 18, 2026
11m 24s
#231 Liberate Your Voice: Speak With Presence, Not Perfection with Judith Quin
Jun 16, 2026
26m 17s
#230 How to Make Overthinking More Constructive: 3 Research-Backed Insights
May 28, 2026
11m 32s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 8/6/26 | #234 5 Ideas for Your Mid-Year Reset for a Happier Second Half of the Year | 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 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 | — | ||||||
| 6/25/26 | communicationconflict resolution+3 | — | — | — | speak upcommunication skills+5 | — | 11m 24s | ||
| 6/18/26 | voice practicesnervous system regulation+3 | — | — | — | voicenervous system+5 | — | 11m 24s | ||
| 6/16/26 | voice coachingvocal confidence+3 | Judith Quin | — | — | voicepresence+3 | — | 26m 17s | ||
| 5/28/26 | overthinkingmental health+3 | — | — | — | overthinkingmental spirals+3 | — | 11m 32s | ||
| 5/14/26 | overthinkingmental health+3 | — | — | — | overthinkingWorry Window+3 | — | 11m 49s | ||
| 5/12/26 | overthinkingemotional resilience+3 | Dr. Claire Hayes | How to Cope | — | overthinkingemotional resilience+3 | — | 36m 03s | ||
| 4/21/26 | 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 | small winshappiness+3 | — | The Happiness Challenge | — | celebrate small winshappiness challenge+3 | — | 10m 08s | ||
| 4/7/26 | life challengesmental health+3 | Gavin Oattes | Confidently Lost | — | confidencemental health+3 | — | 23m 27s | ||
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| 3/20/26 | happinesssocial media+4 | — | World Happiness Report | — | World Happiness Reportsocial media+5 | — | 14m 27s | ||
| 3/10/26 | 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 | happinessage and happiness+3 | — | World Happiness Report | — | happinessage curve+3 | — | 9m 48s | ||
| 2/19/26 | journalingwellbeing+4 | — | — | — | journalingwellbeing+4 | — | 11m 18s | ||
| 2/5/26 | 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 | journalinghappiness+3 | Madeline McQueen | The Happiness Challenge | — | journalinghappiness+5 | — | 22m 23s | ||
| 1/19/26 | 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 | — | ||||||
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