Do you want to make 2025 the year you truly love? In this episode, I simplify the process of goal-setting and annual planning with a fun and practical approach designed to work for you. Whether 2024 left you feeling accomplished or drained, this framework will help you celebrate your wins, set meaningful goals, and create a life you’re excited to wake up to every day. If you’ve ever struggled with staying motivated or sticking to resolutions, this episode is packed with tips to make 2025 planning easy, inspiring, and totally doable.

What You'll Learn in This Episode:

• Why celebrating your wins is the most overlooked (but essential!) part of planning.
• A 4-step system to simplify your annual planning and make it enjoyable.
• How to align your goals with your values so they’re meaningful and achievable.
• The importance of anticipation and how to highlight moments of joy throughout the year.
• Tips to keep your momentum going, even when life gets busy.

The 4-Step Framework for 2025 Planning Made Easy:

1. Celebrate Your Wins: Reflect on the highlights of 2024 with the Annual Highlight Reel to set a positive tone.
2. Plan Ahead: Identify key milestones, events, and challenges coming up in 2025 to create a realistic roadmap.
3. Set Meaningful Goals: Define what success looks like by December 31st, 2025, and make your goals deeply personal.
4. Build Anticipation: Highlight both big and small joys to keep you inspired throughout the year.

Free Resource for Your Best Year Yet:
Want to start planning your 2025? Download my free Annual Highlight Reel tracker here. It’s the perfect tool to celebrate your wins and set yourself up for success!

Quote of the Episode:
"Tell me, what is it you plan to do with your one wild and precious life?" – Mary Oliver

Let’s Stay Connected:

• Visit my website: thehappieryou.net
• Join my community: The Happier You Face Book Group

Let’s make 2025 your happiest year yet!

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

In this heartfelt episode of The Happier You podcast, I sit down with Patricia Van Der Laan, my happiness mentor of over four years. Patricia has been a guiding light in my own happiness journey, and this year, she has faced incredible challenges with resilience, grit, and grace that continue to inspire me.

Together, we discuss the real, messy truth about happiness—how it’s not always easy, and why it’s okay to acknowledge the struggles along the way. Patricia shares her insights into navigating life’s curveballs while holding onto joy and purpose. She reminds us that resilience isn’t about avoiding difficulty; it’s about showing up for ourselves and finding the strength to keep moving forward.

Patricia's Wisdom:
"I choose Joy.  Every single day, I choose joy."

Mentioned in this episode:

• The mindset shift that keeps Patricia moving forward through tough times.
• How to embrace happiness as a lifelong practice, not a destination.
• Tips for building resilience during life’s biggest challenges.

This is a must-listen for anyone who needs a reminder that happiness isn’t just for when life is easy, its a choice you make even when life gets hard.

Tune in to learn:

• Why struggles and joy are interconnected in the journey to resilience.
• Simple ways to cultivate happiness even in the face of life’s challenges.
• How mentorship and connection can make a profound impact on your happiness journey.

Listen now and discover how you can find joy and resilience, even when happiness feels hard.

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

December at The Happier You community is all about gratitude! It’s one of the first happiness tools I implemented, and it’s simple, free, and life-changing. In this episode, I’m sharing a heartfelt story from Benjamin Hardy’s book The Gap and The Gain that hit me right where I live. It’s about focusing on what’s missing instead of appreciating what’s already there—and how gratitude can shift that perspective.

I also introduce you to a powerful tool called mental subtraction—a research-backed technique to deepen your gratitude and boost your happiness. Plus, I open up about my own struggles with staying in “The Gain” and how I’m learning to embrace gratitude even when life doesn’t go as planned.

If you’re ready to feel more joyful, even during life’s challenges, this episode is for you.

What You’ll Learn in This Episode:

• The difference between living in “The Gap” vs. “The Gain”
• How gratitude strengthens your “happiness muscle”
• A simple mental subtraction exercise to boost gratitude and happiness
• Why practicing gratitude doesn’t mean settling for less or accepting unfairness
• How to appreciate the good in your life—even the smallest blessings

Today's Quote:
"I don't have to chase extraordinary moments to find happiness—it’s right in front of me if I’m paying attention and practicing gratitude." — Brené Brown

Resources Mentioned:

• The Gap and The Gain by Benjamin Hardy and Dan Sullivan
• The Mental Subtraction Exercise (science-backed gratitude technique)

Your Challenge for the Week:
Take the mental subtraction challenge: Think of one thing in your life that you take for granted and imagine life without it. Notice how this shifts your perspective and helps you appreciate the blessings you already have.

Join the Conversation:

• How do you practice gratitude in your life?
• Have you ever noticed yourself getting stuck in “The Gap”?

Share your thoughts and takeaways with me over on Facebook.

Subscribe & Review:
If you’re enjoying The Happier You podcast, please subscribe and leave a review! Your support helps us reach more people and spread happiness even further.

Stay Connected:

• Join the Happier You Community: https://www.facebook.com/groups/thehappieryou
• Sign up for my free December Gratitude Challenge: https://thehappieryounet.kit.com/gratitude30

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

Episode Description:
The holiday season can be both magical and overwhelming. As we navigate the busy festivities, it’s easy to forget to pause and appreciate the blessings we already have. In this weeks episode I am inviting you into our December Gratitude Challenge, a simple and powerful way to bring more holiday happiness into your life.

I discuss how practicing gratitude, especially during challenging times, can help shift your focus from what you don't have to appreciating what’s already right in front of you. Whether it's a small moment or a big win, gratitude opens the door to greater joy, connection, and peace—exactly what we need during the holidays.

In This Episode, You'll Learn:

• The transformative power of gratitude and how it can unlock holiday happiness.
• How focusing on gratitude can help shift your mindset during stressful or overwhelming times.
• Practical ways to incorporate gratitude into your daily life this December.
• Why the holidays are the perfect time to practice gratitude and embrace the beauty in your life.

Join the challenge and start practicing gratitude today, because what you focus on expands—let’s expand the blessings in our lives this holiday season!

Episode Quote:
"Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation." – John Ortberg

Resources Mentioned:

• December Gratitude Challenge
• Connect with Bona and The Happier You community on The Happier You Facebook Group 
• Join the Daily Gratitude Email Series 

Connect with Bona:

• Website: The Happier You 
• Facebook: The Happier You Facebook Group

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

As the holiday season approaches, we're surrounded by ads telling us that happiness can be wrapped, boxed, and gifted. But is the best gift you can give yourself something you can buy? In today’s episode, we’re exploring what it really means to give ourselves a gift that brings true joy and fulfillment—no price tag required.

Using Gary Chapman's concept of the Five Love Languages as our framework, we’re diving into how each love language can guide us toward discovering the most meaningful gift we can give ourselves. Whether it’s words of affirmation, quality time, acts of service, physical touch, or receiving gifts, there’s a unique way for each of us to nurture and celebrate ourselves.

In This Episode, You’ll Learn:

• Why the best gifts might not be found in stores or under a tree
• How to identify your primary love language and apply it to self-care
• Practical ways to show yourself love that align with each love language
• Why self-reflection and a bit of journaling can help you get to know yourself better this season

Episode Highlights:

1. Rethinking Gifts: How marketing shapes our beliefs about happiness and material gifts, and why the most precious gifts can’t always be purchased.
2. The Five Love Languages: We break down each love language—Words of Affirmation, Quality Time, Acts of Service, Physical Touch, and Receiving Gifts—and share practical ways to express each one as a gift to yourself.
3. Your Unique Gift: By reflecting on what brings you joy, you can find a truly meaningful way to celebrate and care for yourself.

A Little Challenge for You:
Grab a journal, and after listening, take some time to reflect on the love languages. Ask yourself: Which of these resonate most with me? How can I use this insight to create a holiday gift for myself that’s fulfilling and personal?

Quote of the Episode:
"The best things in life are not things." — Art Buchwald

Get In Touch:
We’d love to hear what you think! If you find this episode helpful, share it with someone who might need a little inspiration this season, and tag us on social media with your favorite insights.

Remember: This holiday season, think outside the box and give yourself the gift of what truly matters.

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

Episode Summary:

The holidays are just around the corner—are you ready? Whether you’re the type to have your Christmas shopping done in September or you prefer to wing it, this episode is for you! Today, we’re diving into how planning ahead can transform your holiday season from chaotic to calm. With practical tips and personal stories, you’ll learn how to set boundaries, create new traditions, and design a holiday season that brings more joy and less stress.

Inspired by Brené Brown’s approach to family vacations and my own happiness journey, I’ll show you how asking the right questions—of yourself and others—can lead to more meaningful holidays. This episode will help you reflect on last year, prioritize what matters, and prepare for the holiday season with intention and balance. Let’s make this year’s holiday season your best one yet!

In This Episode, You’ll Learn:

• How planning ahead can help you avoid holiday overwhelm
• The importance of self-awareness in creating a holiday that works for you
• Why asking your loved ones what they really want can lead to less stress and more joy
• How to set healthy boundaries before the holidays start, so you can enjoy the season on your terms
• Simple, actionable steps to reflect on last year’s holiday and plan for a better one this year

Resources Mentioned:

• My recent conversation with Diane Sorensen on setting healthy boundaries: EP#117
• The Brené Brown book I referenced about family Venn diagrams: The Gifts of Imperfection

Quotes from the Episode:

• “Planning is bringing the future into the present so that you can do something about it now.” — Alan Lakein
• “What if this year, you’re the one brave enough to try something different? You might just find more joy and peace in a simpler, more meaningful holiday.” - Bona Normandeau

Join the Conversation:

I’d love to hear how you’re planning for the holidays this year! Share your thoughts with me on social media or in the comments below. What traditions are you keeping, and what new things are you trying?

Follow & Subscribe:

If you enjoyed this episode, be sure to subscribe to The Happier You podcast so you never miss an episode. And if you found this helpful, please leave a review—it helps others find the podcast and grow our happier community!

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

In today’s episode, I’m diving into how we can turn setbacks into stepping stones. Instead of seeing failure as something that happens to us, what if we could see it as something happening for us—a way to help us learn and grow? I share a personal story about some of the setbacks I faced early on in my military career and the lessons I learned that still help me today.

I’ll walk you through a five-step process to help you reframe your own setbacks, moving from feeling defeated to feeling empowered. Whether you're facing a current challenge or reflecting on past ones, this episode is packed with actionable steps to help you gain momentum, rethink the stories you tell yourself, and ensure you have the right support system to keep moving forward.

In this episode, I cover:

• Shifting from “Why is this happening to me?” to “How is this happening for me?”
• My journey through setbacks in the military and what those experiences taught me
• A five-step system for transforming failures into opportunities for growth
• Why celebrating small wins is essential to building resilience
• How to assess your support system to make sure it’s working for you right now

Listener Challenge: This week, try applying my five-step system to a current or past setback. Notice how it shifts your perspective, and ask yourself where you could have supported yourself differently, sought help sooner, or taken a new approach.

Quote of the Episode:
“Our greatest glory is not in never failing, but in rising every time we fail.” – Confucius

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

Hey, happy people! In today's episode, I’m thrilled to welcome back Diane Sorensen. You might remember Diane from her previous appearance on the podcast, where we dived into the Rescue and Empowerment Triangles. This time, Diane and I explore the powerful and sometimes misunderstood topic of boundaries.

Have you ever found yourself saying yes when you really wanted to say no? I know I have! It’s something I’m working on myself, and in this episode, Diane helps us demystify boundaries so we can better understand their importance in maintaining healthier, more authentic relationships.

Diane shares her personal journey of going from having no boundaries to discovering how they have the power to set us free and strengthen our connections with others. Whether it’s a relationship with a child, a partner, or a parent, we all play a role in how those relationships develop. And, as Diane so beautifully puts it, it all begins with setting boundaries that respect both ourselves and others.

Here’s what you’ll hear in this episode:

• What boundaries truly are and why they matter for personal happiness
• Why setting boundaries is an essential step in any personal growth journey
• Practical tips on how to start saying no in a healthy, guilt-free way
• How boundaries create more honest and genuine relationships
• Why most of us have been conditioned not to set boundaries and how we can unlearn those habits

Diane also shares how boundaries are not just about saying no to others, but about saying yes to ourselves and our happiness. It’s a powerful conversation that I’m so excited to share with you. I hope it helps you, as it’s helped me, on this journey to living a more authentic and happy life.

Check out this free resource Diane has generously provided to help you take the first step toward setting healthy boundaries. Click here to access Diane’s Boundary Resource and start transforming your relationships today! 

If you loved this episode, please share it with someone who could benefit from learning more about boundaries. Let’s spread the happiness and help each other live our best lives!

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

Episode Title: What You Offer to Others, You Give to Yourself: Happiness Tools for Real Life

Welcome back to season five of The Happier You podcast! In this episode, Bona shares a powerful interview with Teri Murray, who participated in one of the early 21 Day Happiness Challenges. Together, they explore key happiness tools, including “What You Offer to Others, You Give to Yourself” and the importance of self-compassion.

Teri opens up about how she used these tools in her life, including helping her son navigate anxiety during the pandemic. Her journey reminds us that when we offer acceptance, kindness, and understanding to others, we are also working on giving those things to ourselves. Bona also reflects on the struggle we all face when learning new skills like self-compassion, sharing that it’s not always easy but is crucial for long-term happiness.

Key Takeaways:

• What You Offer to Others, You Give to Yourself: When we offer understanding and acceptance to others, we learn to offer it to ourselves.
• Self-Compassion: Struggling is a normal part of life; self-compassion helps us move through difficult moments with more grace.
• Personal Growth: Progress in happiness is an ongoing journey, not a destination.

Challenge for the Week: Take time to consider how you treat those around you. Are you offering kindness, patience, and understanding? As you do, remember that this kindness extends back to you. Offer yourself the same compassion when you're facing challenges.

Quote of the Week: “You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

Links and Resources:

• Join my next Kickstart Your Happy course to get personalized happiness tools you can implement step-by-step in your life.
• Subscribe to The Happier You newsletter for more tips and tools to keep happiness top of mind!

Thanks for tuning in, and as always, when you have a choice, choose happy!

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.

Episode Summary: In the final installment of the summer rerun series, I am encouraging you to focus on your strengths and stop being your own worst critic. This episode is all about recognizing the amazing things you're good at and embracing them instead of fixating on your weaknesses. 

Key Takeaways:

• Focus on Strengths: Stop dwelling on your shortcomings and start acknowledging what you do well. Celebrate your talents, whether it's being a good friend, a supportive partner, or a dedicated employee.
• Know Yourself: Understanding your strengths begins with knowing yourself. Bona suggests taking personality quizzes as a fun and insightful way to identify your natural abilities.
• Stop Comparing: Avoid comparing yourself to others, especially on social media. Embrace who you are and what you have to offer.

Resources Mentioned:

• 16personalities.com: A free personality quiz that can help you identify your strengths and weaknesses.

Quote of the Week: "I do not want to get to the end of my life and find that I just lived the length of it. I want to have lived the width of it as well." - Diane Ackerman

Final Thoughts: Remember, when you have a choice, choose happy. Take this week's challenge to heart and celebrate the incredible person you are. Have a good one, and go get your happy on!

Be sure to subscribe, rate, and review The Happier You Podcast. For more happiness tips and challenges, visit our website at TheHappierYou.net

Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life?  What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where  we’ll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it.  Visit thehappieryou.net to sign up and find out more.