We talk about why grip strength is an important factor for good health and fitness—and how to work on it. We share a fun and easy hack for elevating any occasion, and we talk to Grammy-nominated musician Mike Posner about his insights about success, creativity, and happiness.

Resources and links related to this episode:

• "How to help those affected by fires raging across L.A."
• Habits for Happiness course
• http://happiercast.com/shop
• Elizabeth is reading: Dinner for Vampires by Bethany Joy Lenz (Amazon, Bookshop) 
• Gretchen is reading: Talk to Me by Rich Benjamin (Amazon, Bookshop) 

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. 

See omnystudio.com/listener for privacy information.

When Marathon Day meets NBA Game Day in New York City, a truth about New York City is revealed: No matter how famous or successful you are, and no matter where you’re going, sometimes it’s just faster and easier to take the subway.

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. 

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Many people use January 1 as a catalyst for habit change. While people say “new year, new you,” it’s really new year, same you! But we can find better tools and in this Very Special Episode, we're revisiting some of the most popular, effective tools. Each of these tools is available in the Happier app, or if you prefer tangible tools, many are also available in physical form.

Resources and links related to this episode:

• Better Than Before
• “Checklist for Habit Change.”
• One-Sentence Journal
• Don’t Break the Chain Journal

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. 

See omnystudio.com/listener for privacy information.

We talk about why the familiar advice “use it or lose it” has an additional useful meaning. We also share many imaginative ideas for one-word themes from listeners, as well as some further thoughts on our own one-word themes (“Bounce” and “Door.”) Plus we discuss an easy way to make everyday life more festive.

Resources and links related to this episode:

• Habits for Happiness course
• Design Your Year
• Elizabeth is reading: Selling Sexy: Victoria’s Secret and the Unraveling of an American Icon by Lauren Sherman and Chantal Fernandez (Amazon, Bookshop) 
• Gretchen is reading: The English Understand Wool by Helen Dewitt (Amazon, Bookshop) 

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. 

See omnystudio.com/listener for privacy information.

From circus performers to doctors to writers to social workers, we can experience a "call"—an irresistible pull toward certain work that can feel both like a gift and a burden. While a calling provides clarity and fulfillment, it can also leave little room for choice, demanding sacrifice and persistence regardless of success.

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. 

See omnystudio.com/listener for privacy information.

We review the list of “24 things that please me” that Gretchen created as one item in her “24 for 24” list. We discuss why those things are pleasing—and why making this kind of list can help us feel more gratitude, optimism, and happiness.

Resources and links related to this episode:

• Read 25 in 25

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. 

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As part of the “Design Your Year” tools, we reveal our “25 for ‘25” lists of the twenty-five things we want to accomplish in 2025. Some are fun, some are demanding; some quick, some complicated; some new, some repeats.

Resources and Links related to this episode:

• Design Your Year
• 25 for 2025 list resources
• Happier in Hollywood free newsletter: [email protected]
• Happier app: the-happier-app.com
• Elizabeth is reading: War and Peace by Leo Tolstoy (Amazon, Bookshop) 
• Gretchen: Same!

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. 

See omnystudio.com/listener for privacy information.

A concept from Japanese culture reframes what seems like pure misfortune—the loss of a beloved engagement ring—into an act of invisible grace and protection.

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. 

See omnystudio.com/listener for privacy information.

We share a preview of the new 2025 “Habits for Happiness” course. Each month, course participants will be able to ask questions about designing, tracking, and sticking with their habits for the year. These will become exclusive call in episodes for our participants, but this first episode is available here to everyone. 

Resources and links related to this episode:

• Habits for Happiness Course 2025 - Get personalized support from Gretchen and her team to make 2025 the year you finally make your habits stick with this new course. 

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. 

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We discuss how to make hosting more fun and less work by reflecting and making notes after each gathering; we include specific tips from our own experiences as well as creative suggestions from listeners. We also answer frequently asked questions about the "Read 25 in 25" challenge to help us all make reading a daily habit in the new year. Plus, we share terrific holiday hosting hacks from listeners. 

Resources and links related to this episode:

• "Habits for Happiness" course
• Read25in25
• Design Your Year
• Rolling cart
• Elizabeth is rereading: Your Table Is Ready: Tales of a New York Maitre D' by Michael Cecchi-Azzolina (Amazon, Bookshop) 
• Gretchen is reading: North Woods by Daniel Mason (Amazon, Bookshop)

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.

See omnystudio.com/listener for privacy information.

The Fleetwood Mac song “Songbird” illustrates the truth that with a great artwork, its power often lies not in expressing a single emotion, but in speaking to various, and sometimes even seemingly opposite, human experiences.

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. 

See omnystudio.com/listener for privacy information.