The Happier You

In today's episode I'm talking to empty nest coach Diana McIntosh about navigating the emotional and identity shifts that come with children leaving home. Diana shares her personal journey as a single mom, her “3C Framework” for rediscovering passion and purpose, and practical tools—like her “Magic Morning Reset”—to help women move from surviving to thriving.Key Takeaways:The emotional complexity of sending kids off to universityHow to avoid placing your sadness on your childrenThe power of curiosity in rediscovering yourselfDiana's 3C Framework: Curiosity, Courage, and ConfidenceThe importance of small wins and self-celebrationCreating a supportive and nurturing morning routineLinks & Resources:

In this inspiring episode, I sit down with Chris Ayotte, former Army officer and host of The Northern Sentinels podcast, to explore what it means to live a life shaped by intentionality, priorities, and personal fulfillment.After years of military service and multiple deployments, Chris made a life-changing decision: to step away from the Army and spend his daughter's final two years of high school fully present at home. What followed was a transformative six-month journey of reflection, recalibration, and the creation of a new mission—this time, in civilian life.We talk about:

The Power of Creative Expression: Healing & Transformation with Sam HortonHave you ever felt stuck in your emotions or struggled to find a way to express yourself? In this episode of The Happier You, we explore the transformative power of creative expression with special guest Sam Horton. Sam shares her journey of using creativity as a tool for healing and personal growth, showing us how tapping into our artistic side—whether through writing, painting, music, or movement—can be a powerful way to process emotions and cultivate happiness.We discuss:✨ How creative expression helps us navigate life's challenges✨ The connection between art and emotional well-being✨ Practical ways to embrace creativity, even if you don't consider yourself “artistic”✨ Sam's personal experiences with creativity as a form of self-discoveryIf you've ever wanted to bring more joy, self-awareness, and healing into your life, this episode is for you!

Does February ever feel like the longest, toughest month? You're not alone! From the post-holiday slump to the pressure of Valentine's Day, February can be a hard month to get through. But what if you could change that? In this episode, Bona discusses how small mindset shifts and intentional actions can transform February from a dark, dreary month into one filled with light and joy.Discover practical tips for navigating the February blues and how you can take control of your happiness, even when the world seems to be against it.What you'll learn in this episode:The February Blues: Why this month can be tough, and how to fight back with positivity and gratitude.Valentine's Day Pressure: How to shift the narrative from what's missing to what's already abundant in your life, regardless of your relationship status.Gratitude for Small Things: Learn how focusing on what you have, rather than what you don't, can transform your perspective and lift your spirits.Action Creates Transformation: It's not just about listening to positive messages—it's about taking action to create real change in your life.Real-life Story: Hear how one listener, Nancy, changed her mindset and found joy during a challenging holiday season, proving that happiness begins with small shifts.Featured Resources:The 30-Day Happiness Boost: Join Bona for a 30-day journey of small, intentional actions to boost your happiness. You'll be guided step-by-step to create lasting joy in your life.Key Quote: "Happiness is not something ready-made. It comes from your own actions." — Dalai LamaJoin the Challenge!If you're tired of holding on to negativity and want to take action to change your February, join Bona for the 30-Day Happiness Boost. It's time to create joy on your own terms.Are you sick and tired of feeling like you are missing out on the beautiful life it seems others are living? Do you wonder why it looks effortless for others and you just can't get yourself out of this rut? Well this February I'm running a 30 Day Happiness boost. So you can feel in control of your happiness and your life. You are going to learn how to wake up excited about your day instead of dreading it. You aren't just going to watch other people enjoy life,

 In this episode of The Happier You podcast, I sit down with transition coach Jodi Webster to discuss navigating life's major changes. Whether a transition is planned or unexpected, it can be difficult to handle. Jodi shares her personal journey into transition coaching, reflecting on her own career shifts and the challenges she faced without guidance. This episode dives into Jodi's top tools and advice for navigating transitions, from practical strategies like maintaining an up-to-date resume and building an emergency fund, to emotional tools like celebrating small wins and overcoming self-doubt. Jodi also explains why it's crucial to plan ahead, invest in your skills, and approach job searching with resilience.For anyone facing a career transition—or just wanting to be better prepared—this episode is packed with actionable tips and insights to help you thrive, no matter what life throws your way.What You'll Learn in This Episode:The difference between voluntary and involuntary transitions—and why preparation is key.Jodi's 10 practical tools for navigating career changes, The importance of addressing the emotional challenges of transitions, like self-doubt and stress, and how to celebrate small wins.Why it's essential to ask the tough questions during interviews, from salary to start dates.Tips for maintaining momentum in your job search, even when faced with setbacks.Notable Quotes from Jodi Webster:“You want to keep as much money in your bank account as possible because everything takes longer than you think it will.”“Invest in your own skills—even if it's free or online courses. It keeps you exposed to new ideas and concepts.”“Don't get emotionally attached to a job lead. It's a numbers game—apply, apply, apply.”“Celebrate small wins. Overcoming the fear of job searching and getting those first applications out the door is a victory in itself.”Resources and Links Mentioned:Connect with Jodi Webster for transition coaching jodi@keyrehabservices.caTools for upskilling: LinkedIn Learning, free online courses, and certifications.Episodes on happiness tools for small wins: https://thehappieryou.net/take-charge-of-your-happiness-why-small-wins-really-matter/Join the Conversation:What's the biggest challenge you've faced during a career transition? Share your experience and connect with us in The Happier You community.Subscribe & Review:If you enjoyed this episode, please subscribe and leave a review! It helps others discover the podcast and join the journey toward happiness.Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life? What you truly want is more time for the things that bring you joy, and the energy to savour them. Join me for a free 40-minute How to Be Happy Workshop, where we'll uncover the 3 biggest mistakes women make that keep them stuck in unhappiness—and, more importantly, what you can do to change it. Visit thehappieryou.net to sign up and find out more.

Do you want to make 2025 the year you truly love? In this episode, I simplify the process of goal-setting and annual planning with a fun and practical approach designed to work for you. Whether 2024 left you feeling accomplished or drained, this framework will help you celebrate your wins, set meaningful goals, and create a life you're excited to wake up to every day. If you've ever struggled with staying motivated or sticking to resolutions, this episode is packed with tips to make 2025 planning easy, inspiring, and totally doable.What You'll Learn in This Episode:Why celebrating your wins is the most overlooked (but essential!) part of planning.A 4-step system to simplify your annual planning and make it enjoyable.How to align your goals with your values so they're meaningful and achievable.The importance of anticipation and how to highlight moments of joy throughout the year.Tips to keep your momentum going, even when life gets busy.The 4-Step Framework for 2025 Planning Made Easy:Celebrate Your Wins: Reflect on the highlights of 2024 with the Annual Highlight Reel to set a positive tone.Plan Ahead: Identify key milestones, events, and challenges coming up in 2025 to create a realistic roadmap.Set Meaningful Goals: Define what success looks like by December 31st, 2025, and make your goals deeply personal.Build Anticipation: Highlight both big and small joys to keep you inspired throughout the year.Free Resource for Your Best Year Yet:Want to start planning your 2025? Download my free Annual Highlight Reel tracker here. It's the perfect tool to celebrate your wins and set yourself up for success!Quote of the Episode:"Tell me, what is it you plan to do with your one wild and precious life?" – Mary OliverLet's Stay Connected:Visit my website: thehappieryou.netJoin my community: The Happier You Face Book GroupLet's make 2025 your happiest year yet!Does it seem like 2025 is shaping up to be just more of the same crazy, nonstop life? Are you constantly running from one event to the next, never finding time to actually enjoy it all? What you truly want is more time for the things that bring you joy, and the energy to savor them. You want to wake up looking forward to your week, not dreading it. Join me for a free 40-minute How to Be Happy Workshop!In this session, we'll uncover the 3 biggest mi

In this heartfelt episode of The Happier You podcast, I sit down with Patricia Van Der Laan, my happiness mentor of over four years. Patricia has been a guiding light in my own happiness journey, and this year, she has faced incredible challenges with resilience, grit, and grace that continue to inspire me.Together, we discuss the real, messy truth about happiness—how it's not always easy, and why it's okay to acknowledge the struggles along the way. Patricia shares her insights into navigating life's curveballs while holding onto joy and purpose. She reminds us that resilience isn't about avoiding difficulty; it's about showing up for ourselves and finding the strength to keep moving forward.Patricia's Wisdom:"I choose Joy.  Every single day, I choose joy."Mentioned in this episode:The mindset shift that keeps Patricia moving forward through tough times.How to embrace happiness as a lifelong practice, not a destination.Tips for building resilience during life's biggest challenges.This is a must-listen for anyone who needs a reminder that happiness isn't just for when life is easy, its a choice you make even when life gets hard.Tune in to learn:Why struggles and joy are interconnected in the journey to resilience.Simple ways to cultivate happiness even in the face of life's challenges.How mentorship and connection can make a profound impact on your happiness journey.Listen now and discover how you can find joy and resilience, even when happiness feels hard. This December, give yourself the gift of gratitude—one of the few things you can control during the busy holiday season. The Happier You Gratitude Challenge is your chance to focus on the beauty and blessings in your life, no matter how chaotic the season gets.

December at The Happier You community is all about gratitude! It's one of the first happiness tools I implemented, and it's simple, free, and life-changing. In this episode, I'm sharing a heartfelt story from Benjamin Hardy's book The Gap and The Gain that hit me right where I live. It's about focusing on what's missing instead of appreciating what's already there—and how gratitude can shift that perspective.I also introduce you to a powerful tool called mental subtraction—a research-backed technique to deepen your gratitude and boost your happiness. Plus, I open up about my own struggles with staying in “The Gain” and how I'm learning to embrace gratitude even when life doesn't go as planned.If you're ready to feel more joyful, even during life's challenges, this episode is for you.What You'll Learn in This Episode:The difference between living in “The Gap” vs. “The Gain”How gratitude strengthens your “happiness muscle”A simple mental subtraction exercise to boost gratitude and happinessWhy practicing gratitude doesn't mean settling for less or accepting unfairnessHow to appreciate the good in your life—even the smallest blessingsToday's Quote:"I don't have to chase extraordinary moments to find happiness—it's right in front of me if I'm paying attention and practicing gratitude." — Brené BrownResources Mentioned:The Gap and The Gain by Benjamin Hardy and Dan SullivanThe Mental Subtraction Exercise (science-backed gratitude technique)Your Challenge for the Week:Take the mental subtraction challenge: Think of one thing in your life that you take for granted and imagine life without it. Notice how this shifts your perspective and helps you appreciate the blessings you already have.Join the Conversation:How do you practice gratitude in your life?Have you ever noticed yourself getting stuck in “The Gap”?Share your thoughts and takeaways with me over on Facebook.Subscribe & Review:If you're enjoying The Happier You podcast, please subscribe and leave a review! Your support helps us reach more people and spread happiness even further.Stay Connected:Join the Happier You Community: https://www.facebook.com/groups/thehappieryouSign up for my free December Gratitude Challenge: https://thehappieryounet.kit.com/gratitude30Have you signed up for this year's December Gratitude Challenge yet? If not, now's the time!Every day in December, I'll send you a motivational email with quotes and tips to help you focus on the good and build a daily gratitude habit. It's quick, simple, and a powerful way to bring more joy into your life—especially during the busy holiday season.It's free, and you can join anytime! Sign up at https://thehappieryoune This December, give yourself the gift of gratitude—one of the few things you can control during the busy holiday season. The Happier You Gratitude Challenge is your chance to focus on the beauty and blessings in your life, no matter how chaotic the season gets.

Episode Description:The holiday season can be both magical and overwhelming. As we navigate the busy festivities, it's easy to forget to pause and appreciate the blessings we already have. In this weeks episode I am inviting you into our December Gratitude Challenge, a simple and powerful way to bring more holiday happiness into your life.I discuss how practicing gratitude, especially during challenging times, can help shift your focus from what you don't have to appreciating what's already right in front of you. Whether it's a small moment or a big win, gratitude opens the door to greater joy, connection, and peace—exactly what we need during the holidays.In This Episode, You'll Learn:The transformative power of gratitude and how it can unlock holiday happiness.How focusing on gratitude can help shift your mindset during stressful or overwhelming times.Practical ways to incorporate gratitude into your daily life this December.Why the holidays are the perfect time to practice gratitude and embrace the beauty in your life.Join the challenge and start practicing gratitude today, because what you focus on expands—let's expand the blessings in our lives this holiday season!Episode Quote:"Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation." – John OrtbergResources Mentioned:December Gratitude ChallengeConnect with Bona and The Happier You community on The Happier You Facebook Group Join the Daily Gratitude Email Series Connect with Bona:Website: The Happier You Facebook: The Happier You Facebook Group This December, give yourself the gift of gratitude—one of the few things you can control during the busy holiday season. The Happier You Gratitude Challenge is your chance to focus on the beauty and blessings in your life, no matter how chaotic the season gets.

As the holiday season approaches, we're surrounded by ads telling us that happiness can be wrapped, boxed, and gifted. But is the best gift you can give yourself something you can buy? In today's episode, we're exploring what it really means to give ourselves a gift that brings true joy and fulfillment—no price tag required.Using Gary Chapman's concept of the Five Love Languages as our framework, we're diving into how each love language can guide us toward discovering the most meaningful gift we can give ourselves. Whether it's words of affirmation, quality time, acts of service, physical touch, or receiving gifts, there's a unique way for each of us to nurture and celebrate ourselves.In This Episode, You'll Learn:Why the best gifts might not be found in stores or under a treeHow to identify your primary love language and apply it to self-carePractical ways to show yourself love that align with each love languageWhy self-reflection and a bit of journaling can help you get to know yourself better this seasonEpisode Highlights:Rethinking Gifts: How marketing shapes our beliefs about happiness and material gifts, and why the most precious gifts can't always be purchased.The Five Love Languages: We break down each love language—Words of Affirmation, Quality Time, Acts of Service, Physical Touch, and Receiving Gifts—and share practical ways to express each one as a gift to yourself.Your Unique Gift: By reflecting on what brings you joy, you can find a truly meaningful way to celebrate and care for yourself.A Little Challenge for You:Grab a journal, and after listening, take some time to reflect on the love languages. Ask yourself: Which of these resonate most with me? How can I use this insight to create a holiday gift for myself that's fulfilling and personal?Quote of the Episode:"The best things in life are not things." — Art BuchwaldGet In Touch:We'd love to hear what you think! If you find this episode helpful, share it with someone who might need a little inspiration this season, and tag us on social media with your favorite insights.Remember: This holiday season, think outside the box and give yourself the gift of what truly matters.

Episode Summary:The holidays are just around the corner—are you ready? Whether you're the type to have your Christmas shopping done in September or you prefer to wing it, this episode is for you! Today, we're diving into how planning ahead can transform your holiday season from chaotic to calm. With practical tips and personal stories, you'll learn how to set boundaries, create new traditions, and design a holiday season that brings more joy and less stress.Inspired by Brené Brown's approach to family vacations and my own happiness journey, I'll show you how asking the right questions—of yourself and others—can lead to more meaningful holidays. This episode will help you reflect on last year, prioritize what matters, and prepare for the holiday season with intention and balance. Let's make this year's holiday season your best one yet!In This Episode, You'll Learn:How planning ahead can help you avoid holiday overwhelmThe importance of self-awareness in creating a holiday that works for youWhy asking your loved ones what they really want can lead to less stress and more joyHow to set healthy boundaries before the holidays start, so you can enjoy the season on your termsSimple, actionable steps to reflect on last year's holiday and plan for a better one this yearResources Mentioned:My recent conversation with Diane Sorensen on setting healthy boundaries: EP#117The Brené Brown book I referenced about family Venn diagrams: The Gifts of ImperfectionQuotes from the Episode:“Planning is bringing the future into the present so that you can do something about it now.” — Alan Lakein“What if this year, you're the one brave enough to try something different? You might just find more joy and peace in a simpler, more meaningful holiday.” - Bona NormandeauJoin the Conversation:I'd love to hear how you're planning for the holidays this year! Share your thoughts with me on social media or in the comments below. What traditions are you keeping, and what new things are you trying?Follow & Subscribe:If you enjoyed this episode, be sure to subscribe to The Happier You podcast so you never miss an episode. And if you found this helpful, please leave a review—it helps others find the podcast and grow our happier community!

In today's episode, I'm diving into how we can turn setbacks into stepping stones. Instead of seeing failure as something that happens to us, what if we could see it as something happening for us—a way to help us learn and grow? I share a personal story about some of the setbacks I faced early on in my military career and the lessons I learned that still help me today.I'll walk you through a five-step process to help you reframe your own setbacks, moving from feeling defeated to feeling empowered. Whether you're facing a current challenge or reflecting on past ones, this episode is packed with actionable steps to help you gain momentum, rethink the stories you tell yourself, and ensure you have the right support system to keep moving forward.In this episode, I cover:Shifting from “Why is this happening to me?” to “How is this happening for me?”My journey through setbacks in the military and what those experiences taught meA five-step system for transforming failures into opportunities for growthWhy celebrating small wins is essential to building resilienceHow to assess your support system to make sure it's working for you right nowListener Challenge: This week, try applying my five-step system to a current or past setback. Notice how it shifts your perspective, and ask yourself where you could have supported yourself differently, sought help sooner, or taken a new approach.Quote of the Episode:“Our greatest glory is not in never failing, but in rising every time we fail.” – Confucius

Hey, happy people! In today's episode, I'm thrilled to welcome back Diane Sorensen. You might remember Diane from her previous appearance on the podcast, where we dived into the Rescue and Empowerment Triangles. This time, Diane and I explore the powerful and sometimes misunderstood topic of boundaries.Have you ever found yourself saying yes when you really wanted to say no? I know I have! It's something I'm working on myself, and in this episode, Diane helps us demystify boundaries so we can better understand their importance in maintaining healthier, more authentic relationships.Diane shares her personal journey of going from having no boundaries to discovering how they have the power to set us free and strengthen our connections with others. Whether it's a relationship with a child, a partner, or a parent, we all play a role in how those relationships develop. And, as Diane so beautifully puts it, it all begins with setting boundaries that respect both ourselves and others.Here's what you'll hear in this episode:What boundaries truly are and why they matter for personal happinessWhy setting boundaries is an essential step in any personal growth journeyPractical tips on how to start saying no in a healthy, guilt-free wayHow boundaries create more honest and genuine relationshipsWhy most of us have been conditioned not to set boundaries and how we can unlearn those habitsDiane also shares how boundaries are not just about saying no to others, but about saying yes to ourselves and our happiness. It's a powerful conversation that I'm so excited to share with you. I hope it helps you, as it's helped me, on this journey to living a more authentic and happy life.Check out this free resource Diane has generously provided to help you take the first step toward setting healthy boundaries. Click here to access Diane's Boundary Resource and start transforming your relationships today! If you loved this episode, please share it with someone who could benefit from learning more about boundaries. Let's spread the happiness and help each other live our best lives!

Episode Title: What You Offer to Others, You Give to Yourself: Happiness Tools for Real LifeWelcome back to season five of The Happier You podcast! In this episode, Bona shares a powerful interview with Teri Murray, who participated in one of the early 21 Day Happiness Challenges. Together, they explore key happiness tools, including “What You Offer to Others, You Give to Yourself” and the importance of self-compassion.Teri opens up about how she used these tools in her life, including helping her son navigate anxiety during the pandemic. Her journey reminds us that when we offer acceptance, kindness, and understanding to others, we are also working on giving those things to ourselves. Bona also reflects on the struggle we all face when learning new skills like self-compassion, sharing that it's not always easy but is crucial for long-term happiness.Key Takeaways:What You Offer to Others, You Give to Yourself: When we offer understanding and acceptance to others, we learn to offer it to ourselves.Self-Compassion: Struggling is a normal part of life; self-compassion helps us move through difficult moments with more grace.Personal Growth: Progress in happiness is an ongoing journey, not a destination.Challenge for the Week: Take time to consider how you treat those around you. Are you offering kindness, patience, and understanding? As you do, remember that this kindness extends back to you. Offer yourself the same compassion when you're facing challenges.Quote of the Week: “You yourself, as much as anybody in the entire universe, deserve your love and affection.” – BuddhaLinks and Resources:Join my next Kickstart Your Happy course to get personalized happiness tools you can implement step-by-step in your life.Subscribe to The Happier You newsletter for more tips and tools to keep happiness top of mind!Thanks for tuning in, and as always, when you have a choice, choose happy!Feeling like you're always running from one event to the next, never finding time to enjoy life? Are you exhausted from putting everyone else's needs before your own? Maybe you're feeling overlooked, waiting for that elusive "something" to finally make you happy.What you really crave is time for the things that bring you joy, and the energy to actually enjoy them. You want to look forward to your week instead of dreading it, to have a moment to breathe, and truly feel good ab

Episode Summary: In the final installment of the summer rerun series, I am encouraging you to focus on your strengths and stop being your own worst critic. This episode is all about recognizing the amazing things you're good at and embracing them instead of fixating on your weaknesses. Key Takeaways:Focus on Strengths: Stop dwelling on your shortcomings and start acknowledging what you do well. Celebrate your talents, whether it's being a good friend, a supportive partner, or a dedicated employee.Know Yourself: Understanding your strengths begins with knowing yourself. Bona suggests taking personality quizzes as a fun and insightful way to identify your natural abilities.Stop Comparing: Avoid comparing yourself to others, especially on social media. Embrace who you are and what you have to offer.Resources Mentioned:16personalities.com: A free personality quiz that can help you identify your strengths and weaknesses.Quote of the Week: "I do not want to get to the end of my life and find that I just lived the length of it. I want to have lived the width of it as well." - Diane AckermanFinal Thoughts: Remember, when you have a choice, choose happy. Take this week's challenge to heart and celebrate the incredible person you are. Have a good one, and go get your happy on!Be sure to subscribe, rate, and review The Happier You Podcast. For more happiness tips and challenges, visit our website at TheHappierYou.netDon't forget about my summer Rate and Review Contest. I am giving away 5 of my happiness resources I created to help keep you and me building on your happiness habits and living our best life. When you send me a screen shot of your podcast review, or post it in The Happier You Facebook group, you will be entered in to the draw! Winners will get their choice of my Joyful Living Journal or My 3 Month U

In today's special rerun episode, we delve into the transformative power of play. Following up on our exploration of creativity in the first part of this two-part series, we now turn our focus to how play can rejuvenate our lives, reduce stress, and spark joy. If you've been feeling overwhelmed, stuck, or simply in need of a little fun, this episode is for you!Why Play MattersDiscover why play isn't just for kids—it's essential for adults too! Play has profound benefits for our mental well-being and personal growth. Drawing on insights from play researcher Stuart Brown, we explore how play helps us unwind, reconnect with our creative selves, and find balance in our hectic lives. Whether it's structured activities like building Lego sets or spontaneous fun like flying a kite, there's a type of play for everyone.Play vs. CreativityIn this episode, we discuss the nuanced differences between play and creativity. While creativity often involves crafting something new, play can simply be an activity where you lose track of time and enjoy the moment. Hear a fun conversation with my friend Jodi as we debate the "two camps" of Lego enthusiasts: those who follow set instructions and those who build from imagination. This light-hearted discussion illustrates how play can manifest in various forms, each bringing its own joy.The Benefits of PlayExplore the multitude of benefits that play brings into our lives. From reducing stress and enhancing our brain's executive functions to fostering better problem-solving skills, play is a powerful tool for improving overall well-being. Stuart Brown's quote, "The opposite of play is not work; it's depression," underscores the importance of incorporating play into our daily routines.Practical Tips for Incorporating PlayGet practical advice on how to add more play into your life, even amidst a busy schedule. Whether it's through reading, puzzles, or outdoor activities, find simple ways to reintroduce play into your routine. I share personal stories and tips on balancing structured play with more spontaneous fun, encouraging you to explore different activities that bring you joy.Resources MentionedBrené Brown – The Gifts Of Imperfection​​Stuart Brown – on the importance of play.Tips for integrating play into daily life from various experts.Challenge of the WeekThis week, I challenge you to identify activities that feel like play to you. Reflect on past experiences where you lost track of time and felt completely absorbed in the moment. Try to incorporate at least one playful activity into your week and notice the difference it makes in your mood and energy levels.Join Our CommunitySubscribe to My Happy Notes Newsletter for weekly inspiration and to get the latest episodes delivered straight to your inbox. Visit The Happier You website and become part of our community dedicated to living a happier, more fulfilling life.Quote of the Episode:"We are never more fully alive, more completely ourselves, or more deeply engrossed in anything than when we are pDon't forget about my summer Rate and Review Contest. I am giving away 5 of my happiness resources I created to help keep you and me building on your happiness habits and living our best life. When you send me a screen shot of your podcast review, or post it in The Happier You Facebook group, you will be entered in to the draw! Winners will get their choice of my Joyful Living Journal or My 3 Month U

Host: Bona NormandeauEpisode Title: " Rediscovering Joy: Why Creativity and Play Matter (Part 1)" Podcast Website: The Happier YouEpisode Summary:Welcome to the Happier You Podcast! In this week's episode, I delve into the transformative power of creativity and play. This is the first part of a two-part series exploring how these elements can rejuvenate our lives. Do you feel uninspired or stuck? Are you feeling claustrophobic in your life or burdened by your current situation? If there's a lack of fun in your life, this episode is for you!In my research, I discovered that creativity and play are essential, not just frivolous pursuits. Drawing on insights from experts like Stuart Brown and Brené Brown, I look at why we need to embrace these elements more fully. Creativity and play can overlap, but they're not the same for everyone, and that's what makes this exploration so fascinating.In this episode, we focus on creativity, starting with the concept of cultivating creativity and letting go of comparison.After reading "The Gifts Of Imperfection" by Brené Brown, I realized I have art scars from childhood.  In this episode I share the joy of rediscovering creative expression and I share how creativity isn't about being inherently talented but about enjoying the process and exploring new ways to express yourself.I also touch on the benefits of making art a habit, from reducing stress and anxiety to enhancing problem-solving skills. Whether it's through finger painting, cooking, knitting, or scrapbooking, I am encouraging you to find your own creative outlets and incorporate them into your daily life.Key Takeaways:Creativity & Play: Essential for well-being, not just for the "talented."Overcoming Art Scars: Letting go of comparison and embracing the creative process.Mental & Emotional Benefits: Creativity reduces stress, anxiety, and enhances problem-solving abilities.Practical Tips: Try new creative activities, from cooking to painting, and don't worry about the outcome—focus on the process.Resources Mentioned:Books & Authors:Brené Brown - The Gifts Of ImperfectionStuart Brown - on the importance of play.Podcasts:NPR's Life Kit - Making art is good for your health. Here's how to start a habit (practical advice on adding creativity and play to your life).Challenge of the Week:This week, explore different creative processes or activities that you can incorporate into your life. Don't worry about being perfect—focus on what brings you joy!Subscribe & Connect:For more inspiration, sign up for My Happy Notes, my weekly newsletter to keep your happiness top-of mind and get the podcast delivered straight to your inbox!Quote of the Episode:"You can't use up creativity. The more you use, the more you have." — Maya AngelouDon't forget about my summer Rate and Review Contest. I am giving away 5 of my happiness resources I created to help keep you and me building on your happiness habits and living our best life. When you send me a screen shot of your podcast review, or post it in The Happier You Facebook group, you will be entered in to the draw! Winners will get their choice of my Joyful Living Journal or My 3 Month U

Episode Title: Don't Wait for a Crisis: Life Lessons from a Plane Crash SurvivorOriginal Air Date: August 9, 2020 (Don't Postpone Your Life)Hosts: Bona Normandeau & Dany NormandeauEpisode Summary:In this thought-provoking episode, we revisit our conversation inspired by Ric Elias' impactful 2011 TED talk, "3 Things I Learned While My Plane Crashed." Ric Elias was one of the passengers aboard the flight that made a miraculous crash-landing in the Hudson River in 2009. His reflections on this life-altering experience offer thoughtful insights into living fully and intentionally.Join us as we delve into the lessons we took away from Ric's talk and discuss how they reshaped our perspectives on life. We explore the importance of not waiting for a crisis to prioritize what truly matters, the significance of eliminating negative energy, and the value of appreciating the present moment.In our conversation, recorded originally on August 9, 2020, we share personal stories and insights on how Ric's message inspired us to make immediate changes in our lives. We reflect on the idea that you don't need a dramatic event to start living with intention and joy.Key Takeaways:Ric Elias' three life-changing lessons from the Hudson River plane crashThe importance of living with intention and not postponing your dreamsHow to identify and eliminate negative energy from your lifePractical steps to start living fully now, without waiting for a crisisLinks and Resources:Ric Elias' TED Talk: 3 Things I Learned While My Plane CrashedThe Happier You WebsiteThe Happier You Facebook GroupWe hope this episode inspires you to take action and live a more intentional and fulfilling life. Don't wait for a crisis – start making meaningful changes today!Are you feeling stuck on your happiness journey? Not sure what to do to get your momentum going and moving forward in living your Happier life? You are not alone. When you don't know where to start, gratitude is a great place to get your momentum going . Come on over to thehappieryou.net/workwithbona and check out my 14 day gratitude challenge. In just 14 days you will discover at least 30 beautiful things in your life and start your journey to getting "unstuck" from the comparison game.

 In this episode, I'm reminiscing about summer reading programs from my childhood. Whether you're traveling, relaxing by the lake, or diving into a good book, summer can be a time for fun and personal growth. Join me as I share  some fantastic book recommendations to inspire your summer reading list.Book Recommendations:Take the Stairs by Rory Vaden:The Happiness Equation by Neil Pasricha:Happiness for Beginners by Katherine Center:Atlas of the Heart by Brené Brown:Resources:Neil Pasricha's blog: 1000 Awesome Things If you want even more reading ideas, you can check out my Summer Reading List from 2021What's next:Share your summer reading lists and experiences with me!Start your own summer reading challenge and reward yourself.Come on over to The Happier You Facebook Group and join the conversation about your favourite books and summer reads.Make time for the things you love this summer and capture those moments in your gratitude journal. Enjoy your reading adventures and choose happiness every day. Have a wonderful summer and go get your happy on!Are you feeling stuck on your happiness journey? Not sure what to do to get your momentum going and moving forward in living your Happier life? You are not alone. When you don't know where to start, gratitude is a great place to get your momentum going . Come on over to thehappieryou.net/workwithbona and check out my 14 day gratitude challenge. In just 14 days you will discover at least 30 beautiful things in your life and start your journey to getting "unstuck" from the comparison game.

In this episode I discuss the power of "Easy Wins" – small, manageable version of your habits that can transform your day and enhance your happiness. Drawing inspiration from Brené  Brown and James Clear, I talk about actionable steps to help you stay on track and cultivate positive habits, even on the busiest days.Key Topics Covered:Understanding Easy Wins: Learn why small victories matter and how they build momentum.Insights from Experts: Discover how Brene Brown and James Clear's teachings can support your habit-building journey.Real-Life Examples: I share my experiences with the Happiness Planner and easy wins from the Discover and Thrive journaling group.Actionable Steps: Identify a neglected positive habit, define an easy win, and commit to it for 7 days.Challenge for the Week:Identify a positive habit you've stopped doing.Define your "easy win" – a small, achievable step for this habit.Commit to your easy win for the next 7 days.Quotes to Remember:"Habits are the compound interest of self-improvement." – James Clear"When we know better, we do better." – Maya AngelouResources:The Happier You Happiness Planner: Track your gratitude and small wins daily.14-Day Gratitude Challenge: Sign up at thehappieryou.net for a free tracking sheet.Join the Conversation: I love hearing from you! Share your easy wins on social media or on our website.Subscribe & Review: Please subscribe and leave a review on your favorite podcast platform to support our mission of spreading happiness.Are you feeling stuck on your happiness journey? Not sure what to do to get your momentum going and moving forward in living your Happier life? You are not alone. When you don't know where to start, gratitude is a great place to get your momentum going . Come on over to thehappieryou.net/workwithbona and check out my 14 day gratitude challenge. In just 14 days you will discover at least 30 beautiful things in your life and start your journey to getting "unstuck" from the comparison game.

Join me this week for an enlightening conversation with one of my favorite people in the world, Doris Belland. Doris is not only a close friend but also a renowned women's money coach, bringing a wealth of wisdom and experience to our discussion.In this episode, we delve deep into the transformative power of identifying and living by your core values. I've been reflecting a lot on my own happiness journey and realized that the pivotal moment was when I truly understood my values. This clarity has been a game changer, guiding every decision-making process and helping me live a more authentic life.We often think we know our values until we actually sit down to clarify and prioritize them. Doris and I discuss the importance of this introspective process and the profound impact it can have on our lives. We also explore the role of journaling in this journey, as a tool for both self-discovery and maintaining an authentic lifestyle.This is such an inspiring conversation with Doris Belland, filled with practical insights and heartfelt advice. Whether you're looking to find clarity in your values, enhance your decision-making, or simply live a more authentic life, this episode is packed with valuable takeaways.Tune in and get ready to be inspired!Resources from today's episode:Free Downloadable Cheat Sheet from Doris: The #1 Mistake Women Make in Managing Their Money (and What to Do Instead)Doris' Website: Yourfinanciallaunchpad.com #WomensMoneyCoach #CoreValues #DecisionMaking #PersonalGrowth #HappinessJourney #SelfDiscovery #Journaling #AuthenticLiving #ValueClarification #TransformYourLife #Podcast #Inspiration #LifeCoach #FinancialCoach #MindfulnessAre you feeling stuck on your happiness journey? Not sure what to do to get your momentum going and moving forward in living your Happier life? You are not alone. When you don't know where to start, gratitude is a great place to get your momentum going . Come on over to thehappieryou.net/workwithbona and check out my 14 day gratitude challenge. In just 14 days you will discover at least 30 beautiful things in your life and start your journey to getting "unstuck" from the comparison game.

Welcome back to The Happier You! In today's episode, we're diving deep into the Empowerment Dynamic with our returning guest, Diane Sorensen. The Empowerment Dynamic serves as the antidote to the familiar Drama Triangle we explored in a previous episode.As we unravel the roles entrenched in the Drama Triangle, a newfound awareness emerges. We start questioning our involvement in the drama, paving the way to ask, "How can I break free from this toxic cycle?"In this enlightening discussion, Diane sheds light on the Empowerment Dynamic, a framework crucial for fostering healthier relationships. Reflecting on our previous conversation, I realized the significance of Diane's insights and the profound impact they can have on our lives.Not only does Diane delve into the three pivotal roles within the Empowerment Dynamic, but she also equips us with three transformative concepts essential for nurturing effective communication. And the ripple effect? It leads to the cultivation of stronger, more fulfilling relationships.Join us as we navigate through this empowering journey of self-discovery and interpersonal growth. Because who wouldn't want to embrace healthier communication and thriving relationships?Resources referenced in this episode:The Drama Triangle Podcast with Diane on The Happier YouDiane's Podcast - Beautiful BehaviorsDiane's Website -  www.dianesorensen.netDiane on Instagram - dianesorensen.bbAre you feeling stuck on your happiness journey? Not sure what to do to get your momentum going and moving forward in living your Happier life? You are not alone. When you don't know where to start, gratitude is a great place to get your momentum going . Come on over to thehappieryou.net/workwithbona and check out my 14 day gratitude challenge. In just 14 days you will discover at least 30 beautiful things in your life and start your journey to getting "unstuck" from the comparison game.

 In today's episode we have Lori Mitchell back on the podcast to talk about how her journaling practice has supported her over the past year.  Lori was on the podcast almost a year ago when she agreed to let us join her on her journey of creating a journaling practice.  Today we check in with her so she can share her thoughts on journaling.Loir is a fun guest because she is open, honest and shares some great takeaways for anyone wanting to try this amazing self-supporting practice.  Check out the link below to her interview from last year. Resources:Lori's interview from last year -  How To Find Your Journaling Inspiration - Interview With Lori MitchellAre you tired of feeling insecure, inadequate and lacking? Do you dream of that confident sexy woman you were “supposed to” become and wonder what happened to her along the way? Are you ready to feel empowered and say “Heck Yes” to life? Join me on an enriching 8-week journey of self-discovery and growth with our "Discover & Thrive" journaling program. With supportive coaching and accountability, this guided Journaling experience is designed to help you deepen your self-awareness, unlock your fullest potential and thrive in all aspects of your life. For more info come on over to https://thehappieryou.net/courses/discover-and-thrive/.

In this episode I am talking about how focusing on the good multiplies blessings!  Have you really thought about what you are focusing on?When we don't think about it, we end up focusing on what we don't want to expand.  The way other people annoy us.  How our kids didn't put away their things.  How our carpooling partner is always late!  How it feels like you are the only one who empties the dishwasher!What we focus on expands.  So when we focus on things that drive us crazy...well... you get the picture.In today's episode I give you some ideas of things you can focus on so that they can expand in your life.  If focusing on the good multiplies blessings, then don't you think its worth a try?What do you want more of?Resources I referenced in this episode:If you want to know more about Small Wins, here is a previous episode I did: Take Charge of Your Happiness, Why Small Wins Really Matter EP070The FREE 14 Day Gratitude Challenge I mentioned in the podcast: The Happier You 14 Day Gratitude ChallengeDo you suffer from lack of confidence despite having many successes in your life? Are you worried you aren't doing all your roles perfectly? Do you feel like you are one hiccup away from dropping all the balls? Are you sick and tired of worrying that you are not enough and that you are failing your kids? You are not alone.And you don't have to stay in this feeling hoping it will all miraculously pass once you hit the next milestone. In my 2 part workshop, Belief Building, Unlocking Success sin Work, Relationships and life I am going to show you how to see yourself in a powerful new light. How to Say no to the things you really don't want to do but feel obligated to take on, and ultimately, how to show up for yourself and feel confident that you are absolutely enough! Come on over to thehappieryou.net/courses to find out more and sign up for this 2 part workshop April 18th and 25th.

Today's episode is about The Power of Choice: Your Authentic Path to Happiness.Have you ever felt like life's demands left you with little room to choose, or maybe you've found yourself going with the flow, unsure of what you truly want? Well, I'm here to tell you that embracing your power to choose is your authentic path to happiness.Join me as we dive deep into the transformative power of choice. In this podcast, we'll explore how every decision, whether big or small, shapes our happiness and fulfillment. I know it might sound a bit controversial, but trust me, when you take a closer look, you'll realize that everything in your life is there because of a choice.Together, we'll uncover three key ways that actively choosing for yourself can lead to a happier and more fulfilling life:Choosing Your Presence: Every day presents an opportunity to decide how we want to show up in our lives. By being present and mindful, we reclaim control over our experiences, ensuring that we align our actions with our values and intentions.Authenticity versus Expectations: Let's talk about the pressure to meet everyone else's expectations and how it often leaves us feeling overwhelmed and disconnected from our true selves. By embracing authenticity and prioritizing what truly matters to us, we can break free from the cycle of people-pleasing and live with greater integrity.Taking Ownership: It's time to stop playing the blame game and start taking responsibility for our choices. Whether it's making decisions in the moment or accepting the consequences of our actions, owning our choices empowers us to learn, grow, and create positive change in our lives.In the podcast I'm sharing some practical tips, and actionable strategies to help you embrace your power to choose and cultivate a life filled with joy and authenticity. From celebrating small victories to learning from setbacks, every step you take towards conscious decision-making brings you closer to your happiest self.Are you ready to start making positive changes in your life? 

In today's episode we are talking with Diane Sorensen.  Diane is a Transformational Coach specializing in parenting and relationships.Diane helps us figure out why we struggle in some of our relationships. We learn about the Drama triangle and the 3 roles that we can find ourselves in.  I was fascinated by this talk with Diane because a friend mentioned the rescue triangle to me a while ago and I think it can be a useful tool to understand how we keep getting ourselves into the same frustrating patterns when we are communicating with our loved ones.Diane doesn't just explain the 3 roles to us.  She gives us suggestions to recognize which roles we might be unknowingly settling into.  Then she suggests a game plan to escape the triangle!So much goodness in today's episode.To learn more about the Drama Triangle and Diane's work:https://www.instagram.com/dianesorensen.bb/https://www.dianesorensen.net/The resource we talked about in the podcast that further explains the Drama and Empowerment Triangles:Shift from Drama to Empowerment with This Transformative Workbook! (dianesorensen.net)

In today's episode we are talking about beating chronic pain and living your authentic life with Movement and Yoga Therapist Brittany Wassef.   Brittany shares her personal journey breaking free from chronic pain and how that lead to discovering her authentic life!  Join us in this episode as Brittany shares ways we can deal with chronic pain and encourages us all to pay attention and notice more of what is going on in our bodies.  She tells us that she is not pain free, but she is free of chronic pain and now knows what her body is communicating to her when pain shows up.Are you exhausted in the morning but don't have time to hit snooze on your alarm clock because you have to hit the ground running and get to that todo list? Do you feel like each day is just filled with an endless todo list? But what you really want to is to wake up in the morning ready to live your life. Excited and confident, knowing that you've got this! In my Kickstart Your Happy Course, we are going to get you to that Happy and Confident Life faster! You can

Today's episode is celebrating 100 episodes of The Happier You and honouring the journey that has brought us here. My friend Johanna Wickie takes the interviewer seat and helps me reflect on and celebrate what it took to get to this point.Grit, curiosity, determination, connection and inspiration.  It takes a little bit of all of those to hit 100!  We talk about all that and more in today's episode.  Join me in celebrating our 100 episodes!No matter where you are at on your journey, there is always room for 1 more in The Happier You Community.  I hope you enjoy this episode because I never would have reached it without listeners like you.Here is the link for the free Workshops I'm running in February:https://thehappieryou.net/courses/I wanted to let you know about a free 40 minute How To Be Happy In The Dark Days Of Winter Workshop I'm running on February 15th and 21st. If you're like me, the short dark days of winter can be daunting and hard to keep your spirits up. In this interactive workshop I'm going to take you through one of my favourite happiness tools and set you up with an actionable plan to get you through the challenging months of February and March with more happy in your day to day life. Check out the link here: How To Be Happy In The Dark Days Of Winter ​

In this episode I am talking to Amber Frauenholtz   about how to take back control of your health and your happiness this year.   Amber is a certified Nutritional Therapy Practitioner (NTP), Restorative Wellness Practitioner (RWP), and Health Coach who specializes in helping women feel their best through custom, holistic health plans that start with food.  She is passionate about helping others avoid the nutritional depletion and stress that accompanies being a woman in our culture today.  Amber specializes in helping people unlock their individual health and nutrition concerns.  However, today she shares some easy wins ,and life hacks, that all of us can start with.  I loved Amber's contagious laugh, and I really appreciated that she encouraged us all to start with something small and achievable instead of getting stuck in the "all or nothing" perfectionistic mentally that can halt so many of us in our tracks. I couldn't help but love Amber when she said, "I want to help women have access to the tools and the knowledge to help them feel their best."  Amber is a kindred spirit and  I am super excited for you to meet her in this interview.If you want to know more about Amber you can check out her out here:Find her on Instagram at @amberdawn_wellness or at amberdawnwellness.com. I wanted to let you know about a free 40 minute How To Be Happy In The Dark Days Of Winter Workshop I'm running on February 15th and 21st. If you're like me, the short dark days of winter can be daunting and hard to keep your spirits up. In this interactive workshop I'm going to take you through one of my favourite happiness tools and set you up with an actionable plan to get you through the challenging months of February and March with more happy in your day to day life. Check out the link here: How To Be Happy In The Dark Days Of Winter ​

In this week's podcast I am talking about setting yourself up to create some goals for 2024.  Maybe you are like me and are having a slow start to this year.  I don't know about you, but I was holding myself back from setting goals. In today's episode I shared a tool that really helped me combat my reluctance to create new goals and remind me to stay focused on the positive things I've accomplished.  I was also reminded to learn from all my 2023 experiences, be they successes or failures.I encourage you to try the tactic I share in this episode and would love to hear how it works out for you.  I created a tracking sheet to help you with this week's challenge.  Check it out in the resources below and let me know how it goes!Resources I referenced this week:Annual Highlight Reel - This is a one-page tracking sheet to keep your monthly wins and accomplishments all in one place.My Happy Notes and Podcast Emails - This is to get the podcast emailed to you as well as My Happy Notes, keeping you up-to-date in-between podcasts, of all the cool things going on over at Happiness Headquarters!Looking to keep your life organized while staying on top of your happiness habits? Check out my new quarterly undated planner: ​Habit-Driven Happiness: Your Weekly Planner For A Joyful Life.​ You can access the link where I explain how to get the most out of the planner here. ​

Today I'm talking about  harnessing the power of gratitude for joyful living .  In today's episode I share 6 reasons why I think gratitude is an important happiness tool and why I think you should try the Gratitude Challenge and see for yourself.  The Holidays are not the most wonderful time of the year for everyone.  When you grow your gratitude practice,  you'll find yourself focusing on what good you do have in your life.  Instead of this time of the year being a painful reminder of all the things that are wrong or missing in your life.A few years ago I started a tradition of sharing a gratitude quote on The Happier You Facebook page every day in December.   This year, I wanted to up the game a bit and encourage people to actually express more gratitude in their daily life.  Thus The Gratitude Challenge was born.Grab a friend and try the challenge.  Its free!  See what happens when you focus on gratitude for the next 30 days.Resources I referenced this week:The Happier You Gratitude ChallengeWant to add more happy to your life immediately? Try our free Gratitude Challenge and start adding more happy into your life each day. The Happier You Gratitude Challenge

Today's podcast is with Katie Allen, Personal Stylist and host of the Styled For Life Podcast. Katie tells us that when we feel good in our body, we feel good in our life. Katie's special skill is helping women feel good in their body by helping them figure out their own personal style.In today's episode she talks about self awareness. As I get more and more comfortable showing the real me to the outside world I benefitted greatly from Katie's guidance. I love how she uses the bowling analogy to explain how we can use style formulas until we are comfortable creating our style ourselves. You don't want to miss this episode. #Stylesquadsexy What do sexy and confidence mean to you?Resources I referenced this week:Katie Allen: Personal Stylist & Podcaster www.katiejuststyled.com@katieallenstylistPodcast | STYLED FOR LIFEDo you use a paper planner? I'm looking for Beta Testers for my new Happiness Weekly Planner. You can check it out here: Habit-Driven Happiness: Your Weekly Planner for a Joyful Life I'd love your feedback!

Today's episode is about being okay with our best until we know better.  Its from a famous quote by Maya Angelou.  But the question is, when are we supposed to "know better?"  I think there are 3 times that spur us into figuring out when to know better.  Join me in today's podcast and I'll tell you what I think they are.One of them requires us to slow down enough to ask ourselves, "who am I being in all this doing?"  Its a question I ask myself often.  Its not about criticizing ourselves and looking for perfection, its about being okay with imperfection and learning how to be better through trial and error.Remember if you want to get the podcast delivered right to your mailbox, you can join my email list here.Resources I referenced this week:If you want to know more about Doris and her financial literacy courses you can check out her website here.Do you use a paper planner? I'm looking for Beta Testers for my new Happiness Weekly Planner. You can check it out here: Habit-Driven Happiness: Your Weekly Planner for a Joyful Life I'd love your feedback!

This week's episode is a Mindfulness Coaching Session with Mindfulness Coach and Registerred Psychotherapist, Kara Braun.  As I am working on growing my mindfulness practice I ran into some trouble with equanimity...or so I thought.  Today's podcast is a coaching session where I learn more about the 3 Attentional Skills used in mindfulness, and particularly more about sensory clarity.Join me in today's podcast as Kara helps me slow down and pay attention to what my body is telling me AND to learn to make space and stop judging myself. Resources I referred to this week:If you want to find out more about Kara and her mindfulness coaching and psychotherapy practice you can find her at karabraun.house on instagram and on her website https://unifiedmindfulness.com/team/kara-braun/Here is the link to the first Podcast with Kara: Will Someone Please Help Me Figure Out This Mindfulness Thing?Do you use a paper planner? I'm looking for Beta Testers for my new Happiness Weekly Planner. You can check it out here: Habit-Driven Happiness: Your Weekly Planner for a Joyful Life I'd love your feedback!

This week I am talking to Janene Russick about how refining our expectations can increase joy.  Janene is an organizing coach and I asked her on to the podcast today to talk about this exercise she has her clients do each month called a "Calendar Conversation."  This monthly exercise has helped me support me!  I think that the more supportive we are to ourselves, the more happiness we discover.  Instead of always setting unrealistic expectations, this exercise gives us a way to set better boundaries, know when to ask for help and really refine our expectations so we can increase the joy in our lives! Who wouldn't want that.  I hope you enjoy this conversation with Janene.  She's always a joy to have on the podcast.Resources I referenced this week:If you want to learn more about the Calendar Conversation or working with Janene you can find her over at The Art of Living Simply (janenerussick.com).If you enjoyed this conversation here is the link to the previous podcast  I had with Janene:  How To Deal With All Our Stuff - Interview With Janene Russick EP#087 ⋆ The Happier YouDon't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts in between podcasts and a way to keep you up-to-date with upcoming courses and challenges being offered over at The Happiness Headquarters!

In today's episode we are talking about how validation helps us connect to others and support ourselves.  My guest Kathleen Thaler is a Registered Clinical Counsellor and a friend.  I asked her on to the podcast because over the summer we had a conversation about validation and how important it is when raising teens, connecting with others and for OURSELVES and I wanted to share what I learned with you.  In today's interview we touch on a little bit of everything and its so juicy!  As we continue on our happiness journeys, I think learning to validate ourselves as well as others is going to be key in our self-compassion as well as connection.  I think you will love meeting Kathleen in this interview and learning all the tips and tricks she gives us for building more validation in our daily lives!!!Resources I Referenced This Week:If you want to know more about working with Kathleen, she is a Registered Clinical Counsellor in the province of British Columbia and you can connect with her here:https://www.southislandcounselling.org/Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts in between podcasts and a way to keep you up-to-date with upcoming courses and challenges being offered over at The Happiness Headquarters!

I'm super excited that we are entering season 4 of The Happier You Podcast.  You know its all bout figuring how to make each of our journey's unique, authentic and happier.  So join me for season 4 as we continue on this journey together to living our best lives, and inviting more happy in to our daily lives!Resources I referenced:Here is the link to get the podcast and My Happy Notes delivered straight to your inbox so you don't miss an episode or any of the resources in supporting you in living your best life:My Happy Notes and The Happier You PodcastDon't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts in between podcasts and a way to keep you up-to-date with upcoming courses and challenges being offered over at The Happiness Headquarters!

Today's episode is the final episode of Season 3.  I'll be back with exciting new episodes in September.  If you need your dose of happy this summer, don't forget the Summer Journal Challenge starting 1 July!  What are you doing to work on your "Happier" this summer?This week's episode is about the how & the why of creating a happiness support team. In this episode I get to interview 3 ladies from a group of 7 who created their own "Happiness Support Group." I have been lucky enough to get to know these ladies after they all participated in one of our Happiness Challenges last year. Many of them have continued to reach out as they have participated in different Happiness Events over the past year and a half.  I am so excited to share these ladies with you today.I love how they were willing to share their experience with me on the podcast. I think these ladies it did it right. Creating a supportive community around ourselves as we continue on our personal happiness journey is integral.Inviting friends to do a challenge with you can be intimidating if we fear rejection. However, just because rejection is a possibility, doesn't mean we shouldn't reach out. As you will hear in today's interview, the timing was perfect for two of the ladies when they jumped onboard. No regrets. They each benefited from and enjoyed a memorable experience for their whole group.  Listen in as these ladies give us the inside scoop on the how & the why of creating a happiness support team.Don't forget the Summer Journal Challenge is coming soon. You will want to sign up here by the 28th of June!  Have you heard about The Happier You Summer Journal Challenge 2023? We'd love to have you join us as we build and strengthen our journaling practices this summer. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts, tips and tricks to keep you focusing on your happiness and an update as to what is going on over here at The Happier You Headquarters in between podcasts.

This week's episode is an interview with Lori Mitchell.  Lori is a friend of mine who I have been talking to about starting a journal practice with for the past few months.  In today's interview she shares how she got to the point that she feels she is ready to start her practice and some of the realizations she's had in getting to this point.Lori invites you to start your journaling practice with her this summer in our Summer Journal Challenge 2023.I hope today's interview inspires you to take the leap and start your personal journal journey.  Whether it is with us in the challenge or on your own.  The important thing is to just start.Here is a link to The Happier You Summer Journal Challenge 2023.Have you heard about The Happier You Summer Journal Challenge 2023? We'd love to have you join us as we build and strengthen our journaling practices this summer. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts, tips and tricks to keep you focusing on your happiness and an update as to what is going on over here at The Happier You Headquarters in between podcasts.

Today's podcast is about why self-awareness is important to our happiness journey. Many people tell me that they don't know where to start on their happiness journey, because they don't know what their happiness actually looks like. If you feel like this, you are not alone.What I have learned on my happiness journey, is that you don't actually have to know what your ultimate happiness looks like, you just start your journey, and as you learn and grow you will increase your self-awareness and be able to build more happy into your everyday life. Ultimately, it doesn't matter where you are starting from, it just matters that you start. In today's episode I talk about how while I was creating the Building Your Happiness Foundation Course, I realized that by just working on building the habits and mindset shifts into our lives we are not only increasing happiness, but we are increasing our self-awareness. Not only is self-awareness important to our happiness journey, it also helps us get better at taking care of ourselves. We not only find more happiness but we are in a better position to meet life's stressors head on. Resources I referenced in this episode:The 30 Day Happiness Challenge we are doing this summer.  You can sign up here!This week I referenced 4 happiness tools.  here are the links to the podcasts I did on those tools:RechargeWho Are You Choosing To BeJournalingDon't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts, tips and tricks to keep you focusing on your happiness and an update as to what is going on over here at The Happier You Headquarters in between podcasts. Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

Today's episode is an interview with Organizational Coach, Janene Russick.  Janene approaches organizing through helping us organize our thoughts and clarify who we are and what we really want.   She shares one of her tricks to start moving toward what we want in a "less scary" way.  She also shares the trick to her 8 minute sweep and how she discovered it!I loved learning from Janene and I know you'll love her too!  I finished the interview and just wanted to get started clarifying what I do and do not want in my life so I can get to work letting go of all the "stuff" I don't need!  Resources I referenced this week:If you want to learn more about Janene's 8 minute Sweep, you can get it here:The Guide to The 8 Minute SweepDon't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me with my happy thoughts, tips and tricks to keep you focusing on your happiness and an update as to what is going on over here at The Happier You Headquarters in between podcasts. Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

In today's episode I share how grateful I was when a coach unknowingly gave me my own advice.  After being stunned and more than a little uncomfortable, I realized the blessing and the lesson there.Happiness is not a one and done.  It is not something that you achieve and then it just comes to you.  We have to keep working on it and adapting as things change around us.Today's episode is about not being lazy about our happiness and remaining open to having our ideas and strategies challenged.   When we are challenged we either realize we need to change something, or we are happy with our course of action.Today's episode also has a spoiler about what is coming up in The Happier You Community.  Things I referenced this week:Amanda Walker: Here is her website if you want to find out more about her and see what other cool challenges she might have coming up.  Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here. My Happy Notes is a note from me between podcasts with the goal of helping you keep your happiness top-of-mind and ensure you don't miss all the new things coming up in The Happier You Community. Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

In today's episode my friend Kara Braun walks me through up leveling my mindfulness game.  It has been bugging me for a while that I don't really "get" mindfulness, and so when she offered to chat with me about it, I said YES PLEASE and hit record so I didn't miss a thing.  As I said on the podcast, I wanted to take my mindfulness knowledge up from a .5.  Kara shared three things with me that I didn't know before.  And as you will hear, one of them just floored me.  I know I have a lot to work on.  I hope you enjoy today's podcast and it gives you what you need to grow your mindfulness practice too.References:If you want to know more about Kara and what she does you can check out her website here: Kara BraunDon't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

This week I am talking about why I chose to embrace possible failure instead of taking the known path.   We are so worried about being shamed, judged and made fun of that we often hold ourselves back from trying new things.  What if we took back our power and tried new things that weren't a guaranteed success...how many new things would we try and find out we love?  Or try and find out it isn't for us, but that's okay...because we at least tried it? Waiting to do something because we hope for perfection holds us back from so many experiences in life.  A couple of years ago I decided that if something scared me and had a chance of failure or a less than perfect result, I was going to go for it and see what I learned.  From it I have discovered that I am resourceful, resilient and I love the feeling of accomplishing something that wasn't a foregone conclusion of success.Things I referenced This Week:A couple of the James Clear articles about Failure : Why Aiming for Perfection Won't Help You Achieve Your Goals (jamesclear.com)Treat Failure Like a Scientist (jamesclear.com)Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

In today's episode I am talking about how we can speed up the process of change by lighting that fire inside that inspires us to finally make the change we really want.  If you are like me, I know I want to make change but I have trouble finding the motivation to go through the steps to get there.  It's usually just easier to complain and go with the flow instead of instigating change.  Except, once we finally make the change we wonder what took us so long!!!Today I'm giving you a 4 (and a half) step process to help you speed this process along.   The steps aren't difficult, its just that we know that making change takes work...and that work isn't always fun, or easy.  The half step might be a really "out there" concept for you...so if you want to know more you can listen to the episodes I did on Positive Affirmations to learn more.   Here are the links to episodes 37 & 13, both about the power of positive affirmations. As I talked about in today's episode, here is the link to thehappieryou.net if you want to sign up for My Happy Notes to keep you up-to-date on what's new, what's coming up and any happy thoughts I want to share with you between episodes.  Remember Building Your Happiness Foundation is launching in mid April, you don't' want to miss out on that! I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

Today's episode is  about how to STOP limiting your ability to experience happiness.  I was  inspired by a great book I have been re-listening to called The Big Leap, by Gay Hendricks.  A friend recommended this book when I told her something that I was stuck on and worried about.  She immediately said, "READ THIS BOOK."  I love books and I hate getting stuck on things...so I did.  Well, today's episode is only one of many great things I learned from this book.  I think all of us have "upper limit" challenges in many areas of our lives.  Today, I am talking about how I have seen it play out for me as well as many other members of The Happier You community.  Hopefully I articulate the concept well enough that you can stop yourself from limiting your ability to experience happiness as well as carry this concept into other parts of your life where you are imposing limits on yourself. I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

This week I'm talking about How Connecting To Your Future Self Helps Increase Focus and Happiness.  What do focus and happiness have in common?  Today I talk about this book I read about connecting to our future self.  As I was reading the book I realized that when we connect to our future self, it puts life in a different focus.  That focus can help us find more happiness today AND in the future.If you are interested to know more about the book I reference today, its called Be Your Future Self Now by Benjamin Hardy.  I only shared a couple of the great things that jumped out at me in the book.  There really is a lot more to what he shares. I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get my Happy Notes and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

In today's episode I'm going to show you how to use re-framing and anticipation to make February great even if you are like me and you aren't a fan of Valentine's Day.  Don't give control of your happiness to anyone else, especially marketers, social media and retailers!  Figure out what is great about YOUR February and focus on that.Today I'm sharing 5 things I'm going to focus on this month to keep it positive.  You are welcome to share mine or come up with your own.  February is all about working the anticipation and re-framing muscle and creating things you can get excited about, instead of dwelling on things you can't control.Links to references I made in the Podcast:The Episode on The 5 Love LanguagesThe Happier You Newsletter - so you don't miss out on the course launch of Building Your Happiness Foundation coming soon!If you want to hear more about using anticipation as a happiness tools you check out the previous episode where I talked about it here:   Bring Back Anticipation I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get the newsletter and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

Today I am introducing you to this 5-Step System To Add More Positive In Your Life.What do you do when you want to make a positive change in your life but you don't know where to start?  Or your Inner critic has you so wound up you are afraid to even try?  When you think there is absolutely no way you can make a positive change in your life?If we wait for all the lights to be green, we would never start anything.  That's an easy excuse to never put ourselves out there and try.This 5-Step System outlines how to add new positive habits in your life whenever you want.  Will you accept the challenge to add more positive into your life today? I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get the newsletter and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!

In today's episode I am encouraging you to ditch New Years Resolutions and get on with setting up your best life.  I love fresh starts...and well, January is a chance to take stock and use this fresh start to get you on you way to living your best life!  I will walk you through my 4 part system to use this fresh start to figure out how to craft a life you can get excited about.  Fresh starts are filled with hope.  Let's take that hope and make it work for you! I hope you enjoy this week's podcast. Don't forget we'd love to see you over on the Facebook Group, The Happier You! You can also sign up to get the newsletter and the podcast delivered right to your inbox here.Have you heard about my free downloadable PDF with 5 Happiness Tools To Boost Your Mental Health? You can get it here!