The Happiness Challenge

#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 [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 [https://thehappinesschallenge.co.uk/store] 🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars [https://thehappinesschallenge.co.uk/webinars] 📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/ [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 [https://thehappinesschallenge.co.uk/book]

#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 [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 [https://thehappinesschallenge.co.uk/store] 🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars [https://thehappinesschallenge.co.uk/webinars] 📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/ [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 [https://thehappinesschallenge.co.uk/book]

#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 [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 [https://thehappinesschallenge.co.uk/store] 🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars [https://thehappinesschallenge.co.uk/webinars] 📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/ [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 [https://thehappinesschallenge.co.uk/book]

#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 [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 [https://thehappinesschallenge.co.uk/store] 🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars [https://thehappinesschallenge.co.uk/webinars] 📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/ [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 [https://thehappinesschallenge.co.uk/book]

#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 [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 [https://thehappinesschallenge.co.uk/store] 🎟️ Join live: Happiness Habits Action Plan Workshop (structure + accountability) https://thehappinesschallenge.co.uk/webinars [https://thehappinesschallenge.co.uk/webinars] 📨 Subscribe to Klaudia's Substack newsletter for further insights and updates: https://thehappinesschallenge.substack.com/ [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 [https://thehappinesschallenge.co.uk/book]