The Happiness Challenge

By Klaudia Mitura

Hello happiness seekers! I’m Klaudia Mitura, and I’m on a mission to explore the best happiness habits that science has to offer.

Like so many others, the pandemic cut me off from family and work — s... more

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FAQs about The Happiness Challenge:

How many episodes does The Happiness Challenge have?

The podcast currently has 218 episodes available.

The Happiness Challenge episodes:

January 19, 2026 #218 10-Day Wellbeing Habit Quest BONUS – 6 Tiny Habits to Improve Your Wellbeing in 2026
Surprise bonus episode for the 10-Day Wellbeing Habit Quest.
Not sure what to try next? Klaudia shares 6 science-backed tiny habits to boost your wellbeing in 2026.
Press play, pick one, and run your next tiny experiment.
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
...more
6min
January 16, 2026 #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
...more
7min
January 15, 2026 #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
...more
6min
January 14, 2026 #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
...more
5min
January 13, 2026 #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
...more
5min
January 12, 2026 #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
...more
4min
January 09, 2026 #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
...more
6min
January 08, 2026 #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. Y
Press 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
...more
6min
January 07, 2026 #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
...more
4min
January 06, 2026 #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
...more
5min

FAQs about The Happiness Challenge:

How many episodes does The Happiness Challenge have?

The podcast currently has 218 episodes available.