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Three tools to try out.

No one feels fantastic all the time.

Open your mind.

It's not about being smiley.

The power of your presence.

We've got it backwards.

Make someone glow.

What to do when you're at a crossroads.

Embrace the journey.

Another way to think about love.

Swap your beliefs today.

You can move at different speeds.

Don't use it to bring others down.

How to identify your values.

The secret to achieving your goals.

The messy parts are inevitable—and important.

A challenge for you today.

Embrace your evolution.

Just add one word.

Pause and take just five minutes.

A mindset shift that can transform the 'waiting' period.

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Pause and choose a response.

Don't try to change them.

Focus on joy instead.

The three most important things to remember.

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Ask for help instead.

You are going to have to make mistakes.

Don't judge yourself by what you do.

An important reason to do the things that scare you.

Notice the good.

Accept your feelings; they'll fade away in their own time.

You're good enough.

Get those thoughts out of your head.

You never know what might happen as a result of that small choice you make today.

Choose kindness instead of criticism.

How to achieve your dreams in 2024.

Your protective measures might be backfiring.

Make the choice that is right for you.

It must be connected.

None of them are 'bad'.

When you ask for help.

When your paths diverge.

Don't forget to turn around.

Take the first step.

You are worthy.

Challenge your opinions.

You're good.

Don't pretend to be someone you're not.

How to make sure your feelings don't overwhelm you.

When you accept your emotions, you won't take them out on someone else

It all starts with capturing your ideas.

The world is a cruel place, and we can stay hopeful in spite of that.

Three simple practices.

You're not lazy.

What to do when you feel helpless.

Why it matters and how to find it.

Change is happening.

Here's your secret weapon.

Just hold on — things will change.

Our experiences may be different; our emotions are shared.

They're a paradox.

The surprising side effect of being true to yourself.

Don't compare your journey to someone else's.

You don't need to know everything to get started.

Shift your coping style.

They can't read your mind.

Dare to dream of a better future.

Don't hide your needs away.

How to set goals that actually make you happy.

Let go of perfection and embrace progress.

How to accept yourself as you are.

It doesn't mean that you can't handle them.

How to hear your own opinions.

It doesn't start out that way.

How to find what you love.

Are your beliefs helping or hurting you?

Hope doesn't happen to you. You make it.

Is your relationship a balanced one?

Today, I'm joined by author Farnoosh Torabi, author of A HEALTHY STATE OF PANIC, and we talk all about how to face your fears and learn from them in a new way. If you find this podcast helpful, please consider preordering our book: NEW HAPPY: Getting Happiness Right in a World That's Got It Wrong! Available at www.thenewhappy.com/book

Let go of Old Happy's idea of positivity.

There are many paths to reach your goals.

The three things you'll need.

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We can help each other become who we are meant to be.

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The power to diminish or expand yourself.

There's no 'right way' to grieve.

This hard time won't last forever.

Stop holding onto one idea of who you are.

Why your expectations are hurting you — and how to reset them.

How we make our pain worse.

Why suppressing your feelings hurts you.

What to do when you feel despair.

It's time to change the way you think about your fears.

Make room for something better.

In today's episode, we answer a community member's question about how to have a healthy relationship.

Download the values wheel: https://www.thenewhappy.com/values-wheelWatch the tutorial: https://www.instagram.com/p/CxI9Rz-R6V5/

One of Old Happy's core myths is that your achievements dictate your worthiness. This week, here are a few ways to let go of that idea and embrace the truth that you are worthy no matter what you do.

Why it's time to raise your standards.

It's easier than you think.

Read more about overcoming burnout in our detailed guide: https://www.thenewhappy.com/article/what-to-do-if-you-are-burnt-out

How to get more done and achieve the results you're looking for.

A mindset shift that can transform the 'waiting' period.

What words are you saying?

You don't have to do it all on your own.

Don't beat yourself up.

Stop comparing your path.

You deserve a happy future.

How to start believing in yourself.

Conflict is inevitable. Here's how to respond to it.

You don't need to compare yourself to others.

What are you choosing?

Your dreams need you.

How to stop letting the future affect the present.

Let go of the pressure to have all of the answers.

Be patient with yourself and others when you try to change.

How perfectionism is holding you back.

If you're feeling frustrated with your progress, listen to this episode.

How to turn your ideas into a reality.

Rushing will never get us what we want.

Your avoidance is building your anxiety.

Don't ever say "I wasted my day" again.

To change your life, don't try to change your life.

What contentment means and how to start experiencing it.

A tip that can change your relationships.

Anger is like a wave. Here's how to ride it.

Get clear on the stories you're telling yourself.

Stop waiting for someone else to give you permission.

We've gotten self-acceptance all wrong.

You are not supposed to have your life figured out.

Why following the 'right path' will make you unhappy.

What to do when you're feeling everything.

Your journey is not linear—and it's not supposed to be.

You're already remarkable. You don't need to prove it.

It just takes one small step.

What we should have—but weren't—taught in school.

Stop pressuring yourself to be consistent and start looking for joy.

It's important to make it more approachable.

When you're struggling with difficult emotions, try this.

A quick exercise that will help you feel more peace.

Become who you are meant to be.

Stop being hard on yourself and you'll experience more successes.

Life is not a race.

Why you need to zoom out.

How 'the visibility trap' makes us all very lonely and unhappy.

An important reminder.

It comes from within, and here's how to build it.

The power of a role model.

The secret no one talks about.

When you're taking on a new challenge, here's what you need to feel braver.

If you want to change the world, here's the best (and easiest) way to start.

If you feel aimless or listless in your life, here's one reason why — and a tool to help you get unstuck.

A quick exercise that will help you get in touch with your inner self.

Don't ever fall for the lie that your actions do not matter. You have the power to ease another person's burden, and here's how to do it.

You are so much more than you know.

Turn your envy into joy.

Craft a life that feels good to you.

Use this acronym—WITH— to improve your relationships.

A cognitive shift that can help you in difficult times.

A tool to help you be braver.

Honor your journey.

A useful tool for problem solving.

They're more powerful than you know.

A secret from neuroscience research that can make a huge difference.

It's not what you've been taught.

A tool for intense emotions.

A simple two-step process that will help you find more self compassion.

Why you need to get to know your shadow.

What will you do with the minutes you have today?

Why it can help in hard times.

How to embrace the bumps in your day.

Here's a short exercise that can help you to make better decisions.

A mini pep talk to start your day.

A surprising tactic that can boost your resilience.

The important role you have in the world.

One small way we can help reduce loneliness in our communities.

How to find more joy right now.

A simple way to shift your perspective.

It isn't the path to happiness.

Ask yourself these three questions to improve your relationship with yourself.

The simplest way to care for yourself, especially when you're dealing with a lot of stress.

You might not need to work harder.

A simple, grounding practice when you feel overwhelmed.

How someone looks on the outside may not be how they feel on the inside.

Why asking questions is better than having answers.

How to keep your love strong.

It can be both at the same time.

The science behind 'opening up.'

You don't need permission to do what matters to you.

What to do when you're feeling angry.

A tool you can use when things don't go your way.

If you're struggling with envy, here's a simple question that can help you transform your perspective.

For those who are going through something hard.

How to stop taking things personally.

They don't behave like we expect them to.

How to cope with criticism.

The power of a simple compliment.

How to build one.

What to do with this difficult feeling.

Here's how to treat yourself with more love.

A five-part framework to help you find more happiness in what you do.

When someone loves you as you are, you can grow in new ways.

A visual exercise that might help you the next time you're feeling overwhelmed.

If you want to change your self or your life, craft a 'pivotal moment.'

Why we take things for granted, and how to stop.

If you want to try something new but are afraid it will be embarrassing, here's something you can do.

Here's an intention you can use to guide your day.

When you're feeling lost or confused, try this little thought experiment.

The power of savoring the small moments.

You need to define what "good" means to you.

You can't skip the 'feeling pain' part.

It's getting in the way of fulfilling your dreams.

If you're trying something new, you need to remember this.

It's time to learn how to receive a compliment (and why it matters so much for your happiness!)

What does 'enough' look like for you?

A few do's and don'ts to guide your next conversation.

You don't have to be perfect.

If you worry about the future, try this three-step tool.

To really connect, change your question.

We all get stuck in patterns. Here are a few ways to get out of them.

Three questions you can ask yourself.

What to do if you feel lonely.

A simple framework to help you discern between the two.

Real change is a lot slower — but a lot more meaningful.

You're not a product. You do not need to measure yourself.

Are you taking your own wisdom for granted?

This mindset shift might help change the way you treat yourself.

It's okay to have needs. Use this simple three-step process to fulfill yours.

How to find the people who appreciate you, just as you are.

This one sentence will make you more compassionate.

Know what you're pursuing.

Love is not confined to romantic relationships. It's a way of being.

Perfectionism is a burden. Here's one way to lighten it.

When you have a dream that you're scared to pursue.

A quick exercise to help you boost your confidence and courage.

Stop saying this phrase, and try this instead.

Why speaking up can make a world of difference.

The surprising secret to achieving your goals.

In today's episode, we explore the wisdom of poets, writers, and scientists for navigating grief.

Pursue your goals — but keep an eye out for this.

Here's a simple tool you can use to help them.

You have the power to create a happier world. Start today with one small action.

If you want to feel motivated every day, try this.

Our minds tend to wander to the past or to the future. Today, here's a little trick that can help you embrace the present.

Old Happy teaches us that getting more and more will make us happy. Today, we dig into the science and explore how to navigate these cultural stories.

Here's one way you can transform your happiness, without doing anything new.

You are not your thoughts. In today's episode, we'll practice a tool that will help you to find peace when you feel overwhelmed by your mind.

When you're struggling with difficult emotions, try this.

Devoting yourself to something bigger than you — a purpose — is one of the wisest decisions you can make if you want to be happy.

It's normal to deny things or experiences that are hurting you. In today's episode, we'll talk about how to muster the courage to face them.

If someone you love is having a hard time, say these words.

Every action you take adds up to a happier world.

When you're feeling a difficult emotion, it changes the way you see the world. In today's episode, we'll walk through a key concept that will help you both with your relationships and your challenges.

The world give you clues about how to be happier.

Three steps to becoming a wiser person, based on the latest research.

You have the power to make our world a better place. In today's episode, you'll learn how to use it.

At moments in your life, you may have been hurt by someone else, and it changed the way you saw yourself. Today, we're reminding you that your true nature is goodness.

In today's episode, we'll break down the six steps to help you connect with another person, and why it is so important for a happier world.

How you think about 'a good life' can influence your happiness. In today's episode, we're sharing a powerful perspective shift that can help you to find joy in life's good moments and resilience in the hard moments

Where are you withholding love from yourself? In this episode, you'll learn a practice that helps you deepen your experience of self-love.

Living with integrity helps your health and happiness, and makes the world a better place.

You don't have to be consistent, perfect, or always-motivated to achieve your goals. In today's episode, we'll cover how to treat yourself with kindness while you work towards your goals.

If you feel stuck, you're not alone. Here's what's really going on, and how to get unstuck.

It's the last episode of 2022. We've got a few important scientific findings about New Years goals, along with a special gift for you (available at www.thenewhappy.com/newyear)

Arrogance is one of the greatest obstacles to happiness. In today's episode, learn why and how to find the antidote.

It's not what you think.

We're often told to take the time to 'feel our feelings.' But what does that actually look like? In this episode, we'll guide you through it step by step.

Many of us have developed a self-perception that's completely flawed. Let's start correcting it, together, today.

This holiday season, I hope you find some time for play: to do the things that bring you joy, delight, and energy. In this episode, we'll break down the science of play and how to start creating more of it in your life.

A powerful framework you can use to motivate yourself.

Let's take a few minutes to collectively reflect on 2022.

You need to let go of whatever you're clinging to. In this episode, you'll learn a four-step framework to help you practice letting go, and in the process, make space for more peace.

Many of us associate gentleness with slacking, giving up, or being lazy. But gentleness simply means 'freedom from harshness and violence.' In this episode, you'll learn twelve easy ways to treat yourself in this way, bringing more encouragement, care and peace to your day.

It won't always be like this. Listen to this episode for a quick hopeful boost to end your week.

Loneliness is one of the greatest challenges in our society. You have the power to help address it: in this episode, you'll learn how to use it.

When you need to motivate yourself, try saying these phrases.

Yesterday in our community check-in, a community member asked: "What do I need to do to feel good enough?" Listen for our answer.

Too many of us learned to suppress or ignore our difficult feelings, trying to force ourselves to feel good instead. Here's another strategy that's backed by science, and a quick three step process you can use to support your well-being.

Here's one way we can make a better world: stop making assumptions about other people's lives. Learn how to do it in today's episode.

Don't ever fall for the lie that your actions do not matter. You have the power to ease another person's burden, and here's how to do it.

A two-minute pep talk that will inspire you to stay courageous, resilient, and persevering. If you're pursuing a big goal, this is what you need to remember.

You have more power than you think you do. In this episode, learn the research behind the way you tell your life story and how to use it to your advantage.

In today's episode, discover one of the common ways we sabotage our well-being, and a quick tool you can use to overcome it.

A new week doesn't have to be overwhelming. Take control by setting an intention for your week. In this episode, you'll learn six of our favorites and why they'll help you with your happiness.

You might never be ready to do the brave thing. But that doesn't mean you need to wait forever. Listen to this episode to learn the four steps to being more courageous.

If you're having a hard time or going through a big challenge, there's one thing you really need to remember.

We're looking for happiness in all of the wrong places. In this episode, you'll learn why the way you show up to your next conversation matters so much for your well-being, as well as some easy tools you can start using right away.

There's a very good reason why we struggle to achieve our goals: we're at the mercy of hidden forces. In this episode, learn the science behind why behavior change can be so difficult and discover a new way to approach your goals that actually works.

Your legacy is not about the stuff you leave for others. It's about something far more powerful. In this episode, you'll learn about how what you do today can have a profound impact upon other people in the future.

You make a lot of decisions every day. But there's one mental shortcut that is likely affecting your choices — in a bad way. In this episode, we'll unpack some surprising research from the University of Virginia, how your choices are being sneakily affected, and how to counteract it.

Gratitude is one of the most powerful ways to transform our well-being. But there's a lot of misconceptions about it, how it works, and how to practice it. In this episode, we'll walk you through the science of gratitude, how to create a mindset that is more supportive of it, and the ways in which it can help you, in good times and hard ones.

The way you talk to yourself impacts your mental health, physical well-being, and resilience. In this episode, you'll discover the four phrases you're saying to yourself that you need to drop from your self-talk, and how to swap them for to kinder, more supportive phrases.

This week, we're covering a key principle to help you be happier: consume less, create more. You'll learn why the endless scroll hurts your well-being, the relationship between creativity and happiness, and how to start making more, even if you have never think of yourself as a 'creative person.'

A key skill for happiness is learning how to let go. In this episode, we'll walk through a framework you can use to figure out what you might want to let go of, explore how letting go is a process and not a one-time event, and share a powerful reframe that helps you to start letting go right now.

It's easy to get stuck in a way of seeing things. One of the most important happiness skills is learning how to shift our perspective, getting closer to what's true and helpful. In this episode, you'll learn the science behind shifting your perspective and three shifts that will make you happier, today.

You want to change your life, achieve your goals, and make a difference. But how do you actually do it? In this episode, you'll learn a powerful three-step process for changing your life for the better.

If you need immediate help, please reach out for support.Crisis Text Line: Text HOME to 741741National Suicide and Crisis Lifeline: Call 988SAMHSA: Call 1-800-662-HELP (4357) 

Your New Happy is taking what makes you feel most alive — your gifts — and using them to benefit others and the world around you. You can start living yours right now by adopting new behaviors, ones that are scientifically shown to increase your happiness. In this episode, you'll learn how to practice seven of the most powerful (and life-changing) behaviors.

Even prior to the pandemic, we were in the middle of a loneliness epidemic, where 25% of Americans reported that they didn't have someone to confide in. What can we do to reconnect ourselves with others and the world around us? How can you help people to feel more connected? In this episode, you'll learn science-backed tools to reconnect.

Getting stuck is an inevitable part of living a New Happy life. Getting unstuck is a skill that we can learn, one that helps us to move closer to our values, dreams, and goals. In this episode, you will learn four science-backed tools that will get you unstuck.

The New Happy philosophy argues that happiness comes from using your gifts to serve the world. In order to do that, we need to develop an authentic sense of confidence, which gives us the courage to be ourselves and share ourselves. In this episode, you'll discover seven tips for cultivating authentic confidence, backed by science.

We tell ourselves stories about who we are and how the world works. The stories we choose have a profound impact on our happiness, health, and sense of purpose. In this episode, you'll learn how and why we tell stories, discover what the research says about changing them, and learn three tools to help you shift yours.

Show notes: This definition of hope is based on the research of CR Snyder, a psychologist from the University of KansasThere are three elements of hope: a goal, a plan, and the motivation You can take a brief 'Hope Scale' here to help you identify where you might want to invest your energy Thanks to Kenzie, Irina and Miriam for contributing to this week's episode! To listen to other episodes, you can visit our website at www.thenewhappy.com/podcastSubscribe to our weekly newsletter for more free weekly tips and tools, backed by science, at www.thenewhappy.com/newsletter 

Emotion wheel: https://www.mindbodygreen.com/articles/emotion-wheel

When we feel pain or go through a challenging experience, we tend to resist it. While we are attempting to protect ourselves, this strategy only ends up turning our pain into suffering. In today's episode, you'll learn about the science behind acceptance, why using it is so transformative, and learn some simple acceptance tools that can be used anytime, anywhere.

Imagine that your life is like a quilt, slowly woven together over time with your experiences, decisions, and learnings. This analogy can help us to answer three key questions that often arise in the pursuit of happiness. Who am I? How will I get through this tough moment? What is my purpose? In today's episode, you'll learn how conceptualizing your life as a quilt can help you to tap into greater wisdom and joy.

All of us are trying to be better in our daily lives. But it can be challenging when we've established default reactions to specific triggers, ones that are not aligned with who we want to be. In today's episode, learn how to interrupt yourself, why doing so helps you to cultivate your best self, and the power it can have to make an impact upon the world.

A soul friend is someone who helps you to become the greatest version of yourself. We all deserve a friend like this. In today's episode, hear the story of a famous pair of soul friends, what we can learn from them about true friendship, the science of friendship, and how to find soul friends of your own.

It takes courage to live a New Happy life: to be yourself, and to share your gifts with the world. In today's episode, learn the science and practice of courage, including a deep dive into the five types that, when practiced, will help you to find greater happiness.

Happiness doesn't come from living a "perfect" life. It comes from creating a life that's aligned with who you are: one that connects your true self to what you do, how you live, how you connect, and how you serve. In today's episode, discover the science and tools you need to find more alignment between your self, your life, and the world.

We have been conditioned by Old Happy culture to believe that our worthiness is dependent upon how much we achieve. But not only is it completely untrue that your worthiness comes from extrinsic achievement, this belief is also incredibly harmful to our mental health. In today's episode, you will learn how to hop off of the Old Happy treadmill by shifting your beliefs about your worthiness.

Is there a way to make social media a more positive, energizing space, to transform it into an experience that supports our well-being? In today's episode, you'll learn a powerful, science-backed strategy for making social media a happier place: to start thinking of your social media space as your 'digital home', and how this shift can help you to regain a sense of control over your digital life.

Over a year of the pandemic, on top of our pre-existing high-stress culture, has resulted in widespread burnout. In today's episode, we're talking all about why Old Happy culture leads to burnout, discussing the latest research about why and how burnout happens, learning about the warning signs, and understanding the steps we can take to overcome it, both as individuals and as leaders.

We spend so much effort trying to accumulate good things in our lives. But what if a far more effective strategy was to pay attention to the good that is already present? In today's episode, we're unpacking the neuroscience of savoring, a practice that can lead to increased resilience, wellbeing, optimism, and higher-quality relationships.

Kindness truly does make the world go round: the small actions that we offer to one another every day are the foundation of all that's good in our world. Kindness is also the ultimate win-win-win: it's good for others, it's good for the world, and it's good for you. In this week's episode, we're discussing the science of kindness and sharing a few powerful practices to help you bring more kindness to your life and to the world around you.

We know, both from our own personal experience and from research, that it is possible to not only survive challenges, but to use them to evolve as people and to turn them into sources of meaning, purpose, and strength. In order to do that, we need to build, cultivate and strengthen our resilience skills. In today's episode, you'll learn about the science behind resilience and four key ways to start building it in your own life.

We’ve officially marked a year of the pandemic. This has been an extraordinarily hard time for so many of us. In challenging times like these, one of the best things we can do is to take a step back and look at the challenge from a distance: to take a broader perspective on what is happening in our daily lives. In doing so, we can renew our strength and reconnect to our purpose, which helps us to keep putting one foot in front of the other in the actual moment. In today's episode, we're covering the science behind perspective shifts and sharing five ways to find them in your own life.

The New Happy philosophy has two key pillars: be yourself, and give of yourself in service to others. But one of the things that often stops us before we ever even get started on our New Happy lives is the fear of what other people think about us. In today's episode, you'll learn how to start caring less about what other people think of you and how to courageously share your true self with the world.

What if the way you think about love is all wrong? Most of us confine our experience of love to a romantic partnership or to our families, but recent research has helped us to see that is possible to embody love at all times, as a way of being in the world. When we extend our love to not only ourselves, but to all living creatures, we will experience a radical shift in our own happiness. In today's episode, we'll be covering the latest science of love, how to practice love as a way of being in your own life, and its power to transform our communities and our world.

For further reading and exploration:  Self-Compassion by Kristin Neff The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions by Christopher Germer The Compassion Book: Teachings for Awakening the Heart by Pema Chödrön

There's a simple secret to having a better day at work: making progress towards a goal that matters to you. In today's episode, we're talking about the science behind happy workdays, how to design your day to enable more small wins, and why prioritizing progress over outcomes leads to more meaning, fulfillment, and ironically, success.

Most of the decisions we make each day are unconscious. And these unconscious decisions are frequently driven by our implicit questions: these are the underlying beliefs that bubble just beneath our conscious awareness that we have picked up from our society, families, schools, and the world. The implicit question that most of us live by is, "How much did I achieve today?" and it's making us tired, unhappy, and disconnected. This week's episode will help you to let go of that implicit question and try living by this explicit one instead, a question that will make you far happier: "How much joy did I create for myself and others today?" You'll discover the latest science of joy, and why it is essential in these hard times, and discover easy, actionable tips that help you to find more joy in your life.