The Happier You: Empowering Your Journey to a Joyful and Fulfilling Life

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

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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.

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

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

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

In today's special rerun episode, we delve into the transformative power of play. Following up on our exploration of creativity in the first part of this two-part series, we now turn our focus to how play can rejuvenate our lives, reduce stress, and spark joy. If you've been feeling overwhelmed, stuck, or simply in need of a little fun, this episode is for you!

Why Play Matters

Discover why play isn't just for kids—it's essential for adults too! Play has profound benefits for our mental well-being and personal growth. Drawing on insights from play researcher Stuart Brown, we explore how play helps us unwind, reconnect with our creative selves, and find balance in our hectic lives. Whether it's structured activities like building Lego sets or spontaneous fun like flying a kite, there's a type of play for everyone.

Play vs. Creativity

In this episode, we discuss the nuanced differences between play and creativity. While creativity often involves crafting something new, play can simply be an activity where you lose track of time and enjoy the moment. Hear a fun conversation with my friend Jodi as we debate the "two camps" of Lego enthusiasts: those who follow set instructions and those who build from imagination. This light-hearted discussion illustrates how play can manifest in various forms, each bringing its own joy.

The Benefits of Play

Explore the multitude of benefits that play brings into our lives. From reducing stress and enhancing our brain's executive functions to fostering better problem-solving skills, play is a powerful tool for improving overall well-being. Stuart Brown's quote, "The opposite of play is not work; it's depression," underscores the importance of incorporating play into our daily routines.

Practical Tips for Incorporating Play

Get practical advice on how to add more play into your life, even amidst a busy schedule. Whether it's through reading, puzzles, or outdoor activities, find simple ways to reintroduce play into your routine. I share personal stories and tips on balancing structured play with more spontaneous fun, encouraging you to explore different activities that bring you joy.

Resources Mentioned

• Brené Brown – The Gifts Of Imperfection​
• ​Stuart Brown – on the importance of play.
• Tips for integrating play into daily life from various experts.

Challenge of the Week

This week, I challenge you to identify activities that feel like play to you. Reflect on past experiences where you lost track of time and felt completely absorbed in the moment. Try to incorporate at least one playful activity into your week and notice the difference it makes in your mood and energy levels.

Join Our Community

Subscribe to My Happy Notes Newsletter for weekly inspiration and to get the latest episodes delivered straight to your inbox. Visit The Happier You website and become part of our community dedicated to living a happier, more fulfilling life.

Quote of the Episode:

"We are never more fully alive, more completely ourselves, or more deeply engrossed in anything than when we are playing." — Charles Schaeffer

Tune in, rediscover the joy of play, and remember, when you have a choice, choose happy!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

Host: Bona Normandeau
Episode Title: " Rediscovering Joy: Why Creativity and Play Matter (Part 1)"
Podcast Website: The Happier You

Episode Summary:

Welcome to the Happier You Podcast! In this week's episode, I delve into the transformative power of creativity and play. This is the first part of a two-part series exploring how these elements can rejuvenate our lives. Do you feel uninspired or stuck? Are you feeling claustrophobic in your life or burdened by your current situation? If there's a lack of fun in your life, this episode is for you!

In my research, I discovered that creativity and play are essential, not just frivolous pursuits. Drawing on insights from experts like Stuart Brown and Brené Brown, I look at why we need to embrace these elements more fully. Creativity and play can overlap, but they're not the same for everyone, and that's what makes this exploration so fascinating.

In this episode, we focus on creativity, starting with the concept of cultivating creativity and letting go of comparison.
After reading "The Gifts Of Imperfection" by Brené Brown, I realized I have art scars from childhood.  In this episode I share the joy of rediscovering creative expression and I share how creativity isn't about being inherently talented but about enjoying the process and exploring new ways to express yourself.

I also touch on the benefits of making art a habit, from reducing stress and anxiety to enhancing problem-solving skills. Whether it's through finger painting, cooking, knitting, or scrapbooking, I am encouraging you to find your own creative outlets and incorporate them into your daily life.

Key Takeaways:

• Creativity & Play: Essential for well-being, not just for the "talented."
• Overcoming Art Scars: Letting go of comparison and embracing the creative process.
• Mental & Emotional Benefits: Creativity reduces stress, anxiety, and enhances problem-solving abilities.
• Practical Tips: Try new creative activities, from cooking to painting, and don't worry about the outcome—focus on the process.

Resources Mentioned:

• Books & Authors:
  • Brené Brown - The Gifts Of Imperfection
  • Stuart Brown - on the importance of play.
• Podcasts:
  • NPR's Life Kit - Making art is good for your health. Here's how to start a habit (practical advice on adding creativity and play to your life).

Challenge of the Week:

This week, explore different creative processes or activities that you can incorporate into your life. Don't worry about being perfect—focus on what brings you joy!

Subscribe & Connect:

• For more inspiration, sign up for My Happy Notes, my weekly newsletter to keep your happiness top-of mind and get the podcast delivered straight to your inbox!

Quote of the Episode:
"You can't use up creativity. The more you use, the more you have." — Maya Angelou

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

Episode Title: Don’t Wait for a Crisis: Life Lessons from a Plane Crash Survivor
Original Air Date: August 9, 2020 (Don't Postpone Your Life)
Hosts: Bona Normandeau & Dany Normandeau

Episode Summary:

In this thought-provoking episode, we revisit our conversation inspired by Ric Elias' impactful 2011 TED talk, "3 Things I Learned While My Plane Crashed." Ric Elias was one of the passengers aboard the flight that made a miraculous crash-landing in the Hudson River in 2009. His reflections on this life-altering experience offer thoughtful insights into living fully and intentionally.

Join us as we delve into the lessons we took away from Ric's talk and discuss how they reshaped our perspectives on life. We explore the importance of not waiting for a crisis to prioritize what truly matters, the significance of eliminating negative energy, and the value of appreciating the present moment.

In our conversation, recorded originally on August 9, 2020, we share personal stories and insights on how Ric's message inspired us to make immediate changes in our lives. We reflect on the idea that you don't need a dramatic event to start living with intention and joy.

Key Takeaways:

• Ric Elias' three life-changing lessons from the Hudson River plane crash
• The importance of living with intention and not postponing your dreams
• How to identify and eliminate negative energy from your life
• Practical steps to start living fully now, without waiting for a crisis

Links and Resources:

• Ric Elias' TED Talk: 3 Things I Learned While My Plane Crashed
• The Happier You Website
• The Happier You Facebook Group

We hope this episode inspires you to take action and live a more intentional and fulfilling life. Don't wait for a crisis – start making meaningful changes today!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook