This month on The Happiness Challenge, Klaudia is focusing on the theme of kindness and its unique ability to boost happiness for ourselves and those around us. Building on last episode’s inspiring discussion with Bernadette Russell, Klaudia Mitura now takes the lead to share ten simple, science-backed acts of kindness you can easily weave into your daily life.

In this solo episode, Klaudia explores the transformative power of kindness—how small, intentional gestures can create a ripple effect of positivity and joy. You’ll discover practical ways to make kindness a daily habit, and be encouraged to reflect on your own capacity to spark positive change in the world.

Tune in for inspiration, actionable tips, and a reminder that even the smallest act of kindness can make a big difference. Ready to brighten your week—and someone else’s?

Learn more: https://thehappinesschallenge.co.uk/

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⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

This month on The Happiness Challenge, Klaudia Mitura explores the powerful intersection of kindness and happiness—two forces proven to transform lives and communities. In a world where life’s pace feels relentless and headlines can weigh us down, even the smallest acts of kindness can be a much-needed antidote.

Joining Klaudia is storyteller and author Bernadette Russell who in her book In Conversations on Kindness describes a year-long challenge to see if kindness could change the world.

Together, they unpack why kindness truly matters, how it impacts our well-being, and practical ways we can all nurture more kindness in everyday life.

Tune in for science-backed insights, inspiring stories, and simple steps to boost happiness and build a more compassionate world.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this episode of the Happiness Challenge, Klaudia reflects upon the necessity of viewing difficult conversations not as singular events, but rather as components of an ongoing process that requires subsequent actions to foster meaningful change.

Ultimately, Klaudia explores three strategies for strengthening our relationships after having the tough talk. These are: establishing clear next steps, prioritising quality time together, and focusing on the positive attributes of our partners, all of which aim to fortify the bonds that sustain our relationships.

This episode is PART 3 of May's theme: Difficult Conversations.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

Difficult conversations are a fundamental aspect of fostering authentic relationships, as they possess the potential to enhance trust and emotional connection.

In this episode of the Happiness Challenge, Klaudia summarises the key research findings on difficult conversations and provides five practical tips to help you navigate tough conversations with clarity and constructive intentions.

This episode is PART 2 of May's theme: Difficult Conversations.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this episode of the Happiness Challenge, Klaudia speaks to an executive coach Chris Wong to dive into one of the most challenging yet transformative aspects of any relationship: difficult conversations.

Whether it's with a colleague, partner, friend, or family member, these tough talks are often avoided out of fear, but they hold the key to deeper connection and lasting happiness. They explore how embracing uncomfortable discussions can strengthen trust, resolve underlying issues, and create more emotional intimacy.

Join them as they share practical tips on how to approach difficult conversations with empathy, honesty, and courage—so you can build stronger, happier relationships.

This episode is PART 1 of May's theme: Difficult Conversations.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

This podcast episode at the Happiness Challenge delves into the detrimental effects of social comparison on our happiness, a theme that has been recurrent throughout our discussions on positivity.

Klaudia shares her reflections and provides practical strategies for managing the pervasive nature of social comparison, which often leads to feelings of inadequacy, envy, and dissatisfaction with one’s own life.

Throughout the episode, Klaudia talks about four common comparison traps that individuals frequently encounter, as well as actionable recommendations to navigate these challenges more effectively.

By fostering self-awareness and embracing personal growth, we can cultivate a more fulfilling and positive outlook on our lives.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this podcast episode of the Happiness Challenge, Klaudia explains the PERMA model, a framework developed by Dr. Martin Seligman that delineates five essential components contributing to human flourishing: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishments.

Throughout the episode, Klaudia delves into actionable steps that individuals can undertake to integrate the PERMA model into their routines, thereby enhancing their overall well-being.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

This podcast episode delves into the intricate dynamics of positivity and its profound implications on our pursuit of happiness. Klaudia speaks with Dr. Vikki Barnes, a distinguished clinical and organizational psychologist, who introduces the concept of "free happiness," emphasizing that true joy is not contingent upon external circumstances, but rather can be cultivated from within.

Join in for practical insights on how to embrace authenticity in our emotional experiences, recognising the importance of addressing both positive and challenging feelings as essential components of a balanced and fulfilling life.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

In this episode, Klaudia shares her reflections on attachment styles with the key being that ultimately while attachment styles shape our relational behaviours, they do not define us; rather, we possess the capacity for growth and transformation within the realm of our relationships.

Klaudia also delves into practical tips on discussing attachment styles with your partner. She encourages open communication with partners, advocating for softened language and the use of "I" statements to facilitate constructive discussions.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars

This episode dives deeper into the exploration of attachment styles, which significantly influence our relationships and emotional connections.

Klaudia delves into t the four primary attachment styles—anxious, avoidant, disorganized, and secure—while emphasizing the research that suggests the potential for us to cultivate a more secure attachment, thereby enhancing the quality and happiness of our relationships.

She provides actionable insights and habits associated with each attachment style, empowering listeners to reflect on their own tendencies and strive for greater emotional fulfilment.

Learn more: https://thehappinesschallenge.co.uk/

Get involved:

📨 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

⬇️ 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 Webinars and Workshops: https://thehappinesschallenge.co.uk/webinars