A haunting story from ancient Rome remains relevant to our lives today.

Connect with Us:

• Email: [email protected]

• Website: gretchenrubin.com

• Instagram: @gretchenrubin | @lizcraft

• Learn more about Gretchen's Four Tendencies personality framework and take the free quiz.

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

We discuss the biggest obstacles to moving more this summer with Sarah Fain from the “Happier in Hollywood” podcast, and share practical strategies for getting regular exercise.

This special episode is part of the Move 26 in ‘26 challenge to help all of us find more ways to move every day.

• Try This at Home: Identify your biggest obstacle to movement — Figure out what's getting in the way of moving more, so you can find a solution that works for you.
• Deep Dive: Tips for getting regular exercise — we talk about practical strategies for making movement easier: scheduling workouts, lowering the bar, embracing accountability, convenience, and fresh starts.
• Take a Hike: Take a loop — Elizabeth and Sarah discuss why taking a short walk around the block can help you think more clearly, get unstuck, and return to your work with fresh ideas.

Resources & links related to this episode:

Join the Move 26 in '26 challenge here 

Get in touch: [email protected].

Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Practical ways to build more play into your summer and the surprising research on how physical touch improves athletic performance.

• Design Your Summer check-in: How Gretchen and Liz are spending their summers: reading lists, doodling-sketching, and no worry! [08:25]
• Spotlight on a Tool:Daily Recess: Adults need unstructured play too. How to figure out what kind of recess actually works for you [18:45]
• The Science of Touch: Research shows that in basketball, physical touch from teammates reduces stress and boosts performance [19:46]

Mentioned in This Episode:

• Daily Recess guide with prompts and ideas 
• Download the Happier app to track your Design Your Summer reading list 
• Physical touch improves free-throw performance 
• Tactile communication and NBA performance 
• Josh Hart moment, Game Four 

Connect with Us:

• Email: [email protected]
• Website: gretchenrubin.com
• Instagram: @gretchenrubin | @lizcraft
• Take Gretchen's free Four Tendencies quiz → gretchenrubin.com/quiz

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Becoming a fan—of sports or anything—can improve your happiness. We share listener tips for dealing with people who share every boring detail of their latest trip.

Episode highlights:

• Try This at Home: Become a fan— Research shows that fandom reduces loneliness and gives your life more structure, connection, and ritual [04:37]
• Happiness Hack: Cross off the common denominator—When you're anxious about a decision, ask yourself: does this worry apply to every option? [14:45]
• Listener strategies for dealing with travel bores: How to redirect the conversation and ask targeted questions that make travel stories actually interesting. [17:41]
• Demerits & Gold Stars: Elizabeth's demerit: return timing regret; Gretchen's gold star: a perfect souvenir find. [25:03]

Mentioned in this Episode:

• "Why Watching Sports Makes People Happy" — Time Magazine
• Rammer Jammer Yellow Hammer by Warren St. John (Amazon, Bookshop) 
• There's Only One Sin in Hollywood by Rasheed Newson (Amazon, Bookshop)
• The Scorpio Races by Maggie Stiefvater (Amazon, Bookshop)
• Summer Bingo card + Design Your Summer tool — Happier App

Connect with Us:

• Email: [email protected]
• Website: gretchenrubin.com
• Instagram: @gretchenrubin | @lizcraft
• Take the free Four Tendencies quiz

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

A star player for the NBA illustrates an important Secret of Adulthood: We don’t have to be good at something to be good at something.

Connect with Us:

• Email: [email protected]

• Website: gretchenrubin.com

• Instagram: @gretchenrubin | @lizcraft

• Learn more about Gretchen's Four Tendencies personality framework and take the free quiz.

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit some of our favorite hacks and tips for designing a happier summer, including why you might choose a summer song, how to think about comfort versus adventure, and practical hacks for making summer more memorable, manageable, and fun.

Resources & links related to this episode:

Start Designing Your Summer on the Tools page of the Happier app, or ⁠download the app here⁠

Get in touch: ⁠[email protected]⁠

Visit⁠ Gretchen's website⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app.

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

Stop renting space for stuff you've forgotten. Plus a simple framework for starting a new tradition.

• Try This at Home: Make a new tradition — Why creating a deliberate, recurring ritual can strengthen relationships and make scheduling easier. [03:24]
• Happiness Hack: Treat yourself like your own daughter — The latest in the “treat yourself like a___” series. [11:41]
• Happiness Stumbling Block: Your storage unit is costing you more than you think. [12:52]
• Listener Question: How do you set aside worry for a whole season? [20:15]
• Demerits & Gold Stars: Gretchen's demerit: ongoing battle with foot exercises; Elizabeth's gold star: using the Design Your Summer tool in the Happier app. [28:30]

Mentioned in This Episode:

• Design Your Summer tool
• Atlas Obscura app
• Habits for Happiness quiz
• The Wreck of the Mentor by Eric J. Dolin (Amazon, Bookshop) 
• The Sense of an Ending by Julian Barnes (Amazon, Bookshop) 

Connect with Us:

• Email: [email protected]
• Website: gretchenrubin.com
• Instagram: @gretchenrubin | @lizcraft
• Learn more about Gretchen's Four Tendencies framework and take the free quiz.

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app.

Learn more about your ad choices. Visit megaphone.fm/adchoices

A letter from Churchill demonstrates the value of courtesy, even—or perhaps especially—at moments of highest battle.

Connect with Us:

• Email: [email protected]

• Website: gretchenrubin.com

• Instagram: @gretchenrubin | @lizcraft

• Learn more about Gretchen's Four Tendencies personality framework and take the free quiz.

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

Why summer is the perfect time to revisit your goals for the year. Gretchen and Elizabeth share a hack for making socializing easier.

• Build Your Social Muscles: The more you socialize, the less mental energy it costs  [00:39]
• Spotlight on a Tool: July 2nd is the halfway point of the year, so it’s a great time to revisit the goals and lists you made in January  [18:24]
• I've Been Meaning to Ask You: We talk about happiness all the time. Does we ever get tired of thinking about how to be happier?   [10:56]
• I’ve Been Meaning to Tell You: Gretchen finds reassurance in Elizabeth’s recent take on the challenge of watching TV [19:14]

Mentioned in this Episode:

• Design Your Year / Halfway Day resources
• When Zero Isn't Nothing: The Fresh Eyes of a Basketball Beginner

Connect with Us:

• Email: [email protected]
• Website: gretchenrubin.com
• Instagram: @gretchenrubin | @lizcraft
• Learn more about Gretchen's Four Tendencies personality framework and take the free quiz.

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app.

Learn more about your ad choices. Visit megaphone.fm/adchoices

We’re halfway through the year. Gretchen and Liz share how to treat July 2 as a built-in reset to reflect on what's working and what isn't.

• Try This at Home: Prepare for Halfway Day — Use “Halfway Day” on July 2 to review your aims for the year [05:48]
• Happiness Hack: Name Your Days of the Week — To make work easier, give a name to each day of the week  [21:34]
• Listener Question: When Abstainers Try to Moderate — Can an abstainer occasionally indulge in moderation? [24:29]
• Question for Listeners: What Works with Rebels? — If you live or work with a Rebel (or are one), what insights or strategies have made a difference? [30:18]
• Demerits & Gold Stars — Elizabeth's demerit: a missed opportunity to schedule doctor appointments. Gretchen's gold star: the New York Knicks [31:32]

Mentioned in this Episode:

• Wedding readings collection
• You with the Sad Eyes by Christina Applegate — (Amazon, Bookshop) 
• The Virginia Woolf Diaries, Vol. 2 — (Amazon, Bookshop) 
• Take the Four Tendencies quiz 

Connect with Us:

• Email: [email protected]
• Website: gretchenrubin.com
• Instagram: @gretchenrubin | @lizcraft
• Learn more about the Four Tendencies framework and take the free quiz 

Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show!

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

It may seem counter-intuitive, but it’s true: imagination is often sparked more by constraint than by freedom. 

Get in touch: [email protected]

Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app.

Find the transcript for this episode on the episode details page in the Apple Podcasts app. 

Learn more about your ad choices. Visit megaphone.fm/adchoices