The Happy 9 to 5 Podcast

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!What happens when you commit to journaling every single day for a month — in the middle of work, stress, and real life?In this Friday Coffee Chat, we dive into Tina's 30-day journaling experiment to see if putting pen to paper could actually improve your mental health. We talk about what inspired her to start, the different journaling styles she tried (from free-writing to gratitude lists), and how to realistically fit journaling into your routines — even on the busiest days. If you're curious about journaling but don't know where to start — or you're craving a habit that feels grounding, not like just another thing on your to-do list — this episode is for you.You'll walk away with: ✨How to make journaling feel like a mental reset, not a chore ✨The biggest mindset shift we experienced (without even realizing it at first)= ✨A super simple journaling approach anyone can stick to — even on your busiest daysIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!In this chat, we're getting honest about what it's really like to wake up at 5AM for four weeks straight—what helped, what totally backfired, and what the lessons were along the way.If you've ever felt tempted to join the 5AM Club, this episode is for you. Join us as we unpack the reality behind the trend—and whether it's actually worth the hype.You'll walk away with: ✨ What it really takes to wake up at 5AM consistently ✨ The surprising benefits—and hidden downsides—of early rising ✨ Insight into who the 5AM Club might work for…and who it definitely won'tIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Feeling drained after work? Struggling to keep your energy up while juggling long hours, commutes, or remote work? In this Friday Coffee Chat, we sit down with Dr. Oliver Weigelt, a psychology researcher and expert in work recovery and health-promoting interventions. From understanding what energy really is to finding small but powerful ways to recharge, we cover practical strategies for protecting your energy, recovering after demanding days, and creating sustainable well-being in modern work life.Main takeaways:Energy management goes beyond physical fatigue. When it comes to how to recharge after work, it's essential to understand that energy includes mental, emotional, and social dimensions. According to psychology research, managing energy effectively means tuning into all these areas—not just getting enough sleep or taking a break.Work burnout prevention starts with intentional recovery. To avoid workplace burnout and build sustainable productivity, small daily recovery habits matter more than occasional big breaks. Practices like psychological detachment, creating boundaries, and finding autonomy at work are key components of long-term well-being.Toxic work environments and draining coworkers are major energy drains. Protecting your mental health at work requires setting clear boundaries around toxic interactions. When you're constantly feeling drained, especially in remote work or hybrid work settings, learning how to manage these dynamics becomes crucial for maintaining energy levels.Small shifts in your routine can help you bounce back. If you're wondering how to stop feeling drained after work, start with small but impactful changes—like a short walk, a screen break, or a mindfulness moment. These energy recovery tips may seem minor, but they make a big difference in how you show up at work and at home.If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!In this chat, we're getting real about our own confidence journeys—what held us back, what moved us forward, and how we're still growing. If you've ever felt like you're “not enough” or stuck in self-doubt, this one's for you. Join us as we unpack the messy, beautiful process of becoming more confident and living life on our own terms.You'll walk away with: ✨ The mindset shifts that helped us break free from self-doubt ✨ Practical tools we use daily to build real, lasting confidence ✨ The motivation to take your next bold step—even if you don't feel ready yetIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!It's time to open up THAT conversation, and we have opinions.Social media has become a mirror reflecting our growing exhaustion with traditional work culture. In this Friday Coffee Chat, we're analyzing three major trends (quiet hiring, soft life, and trad wives) dominating our feeds and what they tell us about burnout.Main takeaways:✅ Our generation is actively questioning the "work first" mentality✅ Companies are silently exploiting their best performers.✅ Women are tired of juggling everything at the same time. We need to start talking about these because even though it might happen in the digital world, it affects our real lives. If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Struggling to stay productive and follow through on your goals? In this Friday Coffee Chat, we're breaking down the 3 do's and 3 don'ts for creating the ultimate productivity mindset—so you can stop spinning your wheels and start making real progress.Key take-aways: ✨ Shift your mindset to take action, not just make plans✨ Overcome the mental blocks holding you back✨ Build habits that help you stay consistent and focusedIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Are workplace conflicts draining your energy and keeping you up at night? In this eye-opening Friday Coffee Chat, we sit down with conflict management expert Dr. Kyriaki Fousiani to uncover the truth about workplace conflicts and learn powerful strategies to handle them successfully.What you'll learn:The surprising truth about what actually constitutes a conflict (and what doesn't)The three golden rules of conflict management that will transform your approachHow different communication styles can either escalate or resolve conflictsExpert strategies to handle gaslighting and maintain your professional boundariesPractical tips for managing conflicts with both colleagues and supervisorIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!The book recommended by Dr. Kyriaki Fousiani can be found hereSupport the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Tired of overthinking every decision and replaying conversations in your head? In this coffee chat, we dive into simple, practical strategies to quiet your mind and break free from the overthinking spiral. If you're ready to feel more at peace and trust yourself again, this one's for you!Key takeaways: Catching yourself overthinking in the moment is the first step to stopping overthinking.Overthinking means that a fundamental need was frustrated - identifying this need is key in overcoming overthinking in the long-term.Taking 5 minutes to sketch a plan or schedule for the next day can do wonders if you want to stop ruminating and get your sleep back.If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

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Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!You know what's better than spring cleaning your apartment? Spring cleaning your life, including your mindset, routines, and goals. In this coffee chat, we go through the essential questions you need to ask yourself to spring clean your life and set yourself up for success for the rest of the year. Key takeaways: If the first two months of the year didn't go as you planned, now is a perfect time to hit the reset button. Planning in advance and making time for the things that truly matter will ensure that you stick to your intentions.Create your bucket list for spring-coded activities to fully enjoy spring without letting the daily chaos distract you.  If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Regardless of how much we try to maintain our balance, we may feel that sometimes it gets out of our control, when other people, be it colleagues or supervisors, try to steal it from us. And while they may do so unintentionally, it still leaves you feeling like your boundaries were breached and all your efforts to have a balanced life went down the drain. In this coffee chat, we uncover hidden ways your balance might be stolen without you even realizing it. We discuss real-life examples and personal situations and ways to make sure that your balance stays intact, regardless of other people's intrusions. Key takeaways: We often end up realizing that our balance was stolen from us only after it already happened.Others may steal your balance unintentionally, but it is up to you to communicate your needs.Other people's bad balance habits are not a good enough reason to guilt-trip you into believing that your boundaries are worthless. If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!No matter who you are, we all have one thing in common: a complete and utter fascination with personality. After all, there is a reason why there are so many personality tests and personality types marketed to us everywhere. But what if our fascination with personality and our efforts to understand and make sense of our own personality is actually keeping us from reaching our full potential?In this coffee chat, we discuss the myths that surround personality, the limiting beliefs that emerge from those myths, and how you can understand yourself and others while reaching your full potential. Key take-aways: Your personality does not dictate what you can and cannot do. Your personality can change across time. Your personality is a strong tendency - it is not set in stone. If you'd like to know more about your personality, you can find a validated and reliable test here.If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!We are so used to putting aside our negative emotions, suppressing them, or hiding them. But they are actually there for a reason. In this episode, we dive deep into the 5 biggest negative emotions and discuss how they can be powerful tools for personal growth and emotional maturity. Rather than avoiding these feelings, we explore how understanding and processing them can lead to better self-awareness and self-regulation.Key takeaways:Identifying your negative emotions through physical and mental signals is the first step to letting them goYour negative emotions are there to serve as an emotional compass for your needs, values, and desires. Becoming more emotionally aware is an essential step towards better self-development.If your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!If you are a perfectionist and never feel like anything that you do is good enough, this Friday Coffee Chat is for you! Perfectionism doesn't go away overnight - but there are a few practical things that you can do in your daily life to train yourself to less harsh on yourself and stop setting unrealistic standards for yourself. And this will change your relationship with yourself in the best way possible! Key take-aways: perfectionism is rooted in a deep fear of failuretreat yourself like you would treat a good friendsetting good-enough goals takes off the pressure of trying to achieve unattainable standardsIf your work is taking over your life and you struggle to unplug in the evening or even the weekend, we'd love to help you create a work-life balance that works for you! Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textTurn your new year resolutions into reality this year by using The Balance Formula to create your dream work-life balance daily! Find it here. Are you tired of starting the new year with the best intentions to finally put yourself first, only to realize 3 months in that your old routine has caught up with you and nothing has changed?  It doesn't have to be that way - and in this coffee chat we will spill the tea on how to finally make new year resolutions work for you!Key takeaways: Setting SMART goals will turn your wishes to actionable steps. Create a plan and track your progress.Remind yourself of the WHY when you loose motivation.If you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & EleniSupport the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Grab your favorite warm drink, snuggle up in your comfiest blanket, and let's chat about making this Christmas absolutely magical! ✨Key takeaways: January will still be there after the holidays. For now, focus on those precious moments with loved ones, whether it's watching classic movies under a blanket or sharing stories over a hot choc.Recreating the Christmas magic is much easier when you stop focusing on how the holidays look and start focusing on how the holidays feel. Pick just ONE day to be completely yours - no plans, no shoulds, just you and whatever makes your heart happy. Sign up for the Self-Care Club Newsletter here to receive special offers on our upcoming work-life balance tool! If you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!With only two and a half weeks to go until 2025, we couldn't help but wonder: What has 2024 taught us? In today's Friday Coffee Chat, we will take a walk down memory lane, reflect on how the year went and on the major life lessons of 2024.Make yourself a hot cup of hot chocolate, grab your journal, and get ready todive into the 12 lessons that this year taught us about work-life balance, confidence, ambition, and relationshipsfeel ready to do your very own 2024 auditstart the new year with intentions that reflect your growth, values, and goals for 2025If you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!With the winter holidays closing in, we are increasingly told to feel grateful for what we have. And while gratefulness can be an amazing way to count your blessings, and reflect on your opportunities, achievements and the people who are there for you, gratitude can become a trap when we force ourselves to feel grateful. In today's Friday coffee chat, we dive into the controversial topic of why feeling grateful may not work in your favor and when and how to spot whether you are truly appreciative or you are forcing yourself to be thankful. Key takeaways: While gratitude practices like journaling can be beneficial, excessive gratitude may lead to overlooking toxic relationships and suppressing important negative emotionsWarning signs include feeling obligated to be grateful, experiencing hollow thankfulness, and using gratitude to mask other valid emotionsThe solution is to focus on authentic emotions rather than forced thankfulness while maintaining healthy boundaries even when feeling gratefulf you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!We have the best intentions to set healthy boundaries at work but it happens to all of us: we end up with a period of extremely high workload and tight deadlines. The question is: How can you navigate this period of time such that you still ensure that you take care of your well-being? We answer this question in today's coffee chat and provide examples of how we each navigated an extremely stressful work period just a few months ago!Key take-aways: Never compromise your basic needs: nutrition & sleepStrictly prioritizing what is truly important in the moment Choose one thing that you will do for yourself regularly, no matter how busy it getsIf you loved this episode and are excited to continue joining our Friday Coffee Chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Feeling down this winter? You're not alone! Seasonal blues can cast a shadow on your mood, leaving you feeling drained and disconnected.In this Friday Coffee Chat, we go beyond generic advice and explain the psychology behind the winter blues, but most importantly what can you do to make sure it does not negatively affect your well-being and mental health. Key takeaways: Beating the winter blues is sometimes allowing yourself to feel the feelsActivity is key to really getting those endorphins in your body and making sure your dopamine levels are in checkRomanticising the special activities you can do during the cold season is a game changer.  If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textMe-time should be all about you and what makes you feel relaxed. And yet we see more and more generic "recipes" that just by hearing them make us feel stressed and tired. So, how can you make your me-time relaxing again? And is bed rotting really that bad?In this Friday Coffee Chat, we dive into why it is important that me-time is tailored to your needs and how to find out what the right me-time is for you. By the end of this chat, you'll feel in tune with yourself and what you need from your time off, and me-time will finally feel relaxing again, instead of feeling like yet another chore. Key takeaways: How you think about me-time sets the tone for whether it feels like a chore or like relaxationFlexibility is key and listening to what your mind, body and soul need is the wayHaving a list of activities that cater to your different needs takes away the stress of deciding what you would like to doIf you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!In this week's Friday Coffee Chat, Tina and Eleni dive deep into the complex world of procrastination. We all do it, but understanding why and how to overcome it can lead to more productive and less stressful lives.Key takeaways:Procrastination is universal but understanding its root causes is crucial for overcoming it.It's not about laziness or lack of discipline – there are often deeper psychological reasons at play.Identifying your personal triggers and distractions is the first step to creating sustainable solutions.Strategies for managing distractions vary depending on your work environment and personal habitsIf you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend! Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textIn last week's coffee chat, we shared how you can spot the four hidden types of toxic coworkers. But what happens once you spot them? How can you deal with toxic coworkers (hidden and not-so-hidden ones) when you have to work with them and cannot just avoid them? In this Friday Coffee Chat, we answer all your questions around how to stand up for yourself while remaining professional. Key take-aways: You cannot change others. You can only change the way you react to them. Keeping the communication professional, fact-based, and solution-focused is key to steal toxic people's thunder.Standing up for yourself in a professional manner will help you take your power back and be proud of yourself.Playing Big by Tara Mohr: https://amzn.to/4ejkkWsIf you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!You can support our Friday Coffee Chats by buying us a coffee! See below for more information. Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!If we had a penny for every time a toxic co-worker ruined our day we would be millionaires. While many obvious types of toxic co-workers sap your energy right away, such as the know-it-alls and the vindictive ones, some toxic co-workers have hidden toxicity. So you cannot really put your finger on what exactly about the person does not sit right with you, but you definitely feel like your confidence, your mood, and your joie de vivre is going down the drain. In this Friday Coffee Chat, Tina and Eleni reveal the 4 hidden types of toxic co-workers, the psychology behind their motivation to be toxic, and how to spot them so you can protect your energy at work. Key takeaways:Hidden Toxic co-workers are either motivated by gaining information, avoiding responsibility, being the center of attention or a need to feel good about themselves at the cost of others.Knowing how to spot each type of hidden toxic co-worker will help you understand whether a certain person's opinion or dedicating time to them is worth your time If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!"I'm just not a confident person" - how many times did you tell yourself this sentence? In today's Friday Coffee Chat, we dive into the common struggle of feeling confident and the limiting belief that confidence is something you either have or don't. The truth is, confidence is a skill—one you can cultivate and grow over time.Key take-aways:Confidence comes with experience, not the other way aroundConfidence is not about always feeling certain and never having doubts, but rather about knowing that whatever happens, you will figure it outConfidence is staying true to yourselfIf you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!Struggling to balance work, life, and personal time? You're not alone. In our fast-paced world, effective time management is crucial for success and well-being. Time management isn't just about getting more done; it's about creating a life where professional achievements and personal satisfaction are not mutually exclusive. In this Friday Coffee Chat, Tina and Eleni share science-backed tips on how to take control of your day and make conscious choices about your time, all while ensuring you make time for what truly matters in your life.Key takeaways:Master your Chronotype: Optimize your work schedule by aligning tasks with your natural energy rhythms for peak productivity.Prioritization is key: Find the tools to focus on high-impact tasks and boost your time management skills.Distraction Management: Identifying personal distractions and time-wasters can allow you to create strategies to minimize interruptions for improved focus and efficiency.If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textCommunicating your needs at work can be the deciding factor between creating a work life that actually works for you and working according to everyone else's needs. But communicating your needs at work is easier said than done......which is why in today's Friday coffee chat, we share the step-by-step guide that will help you to understand your needs, overcome mindset blockages, and effectively communicate with your supervisors and colleagues. Key take-aways:Clarity is key - your communication becomes a lot more effective once you are clear about your needs and wants. Approaching conversations from a win-win perspective will make them more successful. Communicating your needs at work will not only transform your work life but it will also benefit other areas of your life. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textSupport our Friday Coffee Chats and help us bring you more insightful content! Your support makes a difference. Buy us a virtual coffee here and keep the conversation brewing. Every sip counts!What is our life if not the sum of our habits? While popular media is full of advice on building habits, people still struggle with finding the right way to make habits and routines stick for them. Why? Because not every strategy works for everyone. In this Friday Coffee Chat, Tina and Eleni explore effective strategies for overcoming common obstacles in establishing a sustainable daily routine using scientifically proven techniques.Key takeaways:Goal-Oriented Habits: Ensure your new habits align with clear, meaningful objectives for long-term success.Overcoming Resistance: Learn to leverage psychology and neuroscience to bypass your brain's natural resistance to change.Persistence Pays Off: Understand why pushing through challenging periods is crucial for habit integration and long-term behavior change.If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textYou cannot have work-life balance AND be successful and hustle - right? In today's Friday coffee chat, Eleni and Tina share everything they know about following your ambitions, being successful, and the role that work-life balance plays in all of this. Be ready for your view on what is and what isn't possible to be completely transformed by the end of this coffee chat!Key take-aways: Figuring out what success means to you will help you set the right prioritiesWork-life balance is not a 50-50Not only can you have both professional success and a healthy work-life balance - but sustainable professional success depends on having work-life balance If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textStarting a new job or revamping your career? You're likely experiencing a rollercoaster of emotions - from exhilaration to anxiety about new challenges and colleagues. But how can you ensure a strong start, strategically position yourself and lay the groundwork for long-term success in your new role?In this Friday Coffee Chat, Tina and Eleni share their science-backed 5 golden rules for giving your career a glow-up from day one of your new job. You'll learn how to: Use psychology to understand the social dynamics between your work colleagues so you can position yourself smartlyBuild a strong professional reputation while also making sure you take care of your well-being and mental healthLeverage your network to establish yourself as a valuable team memberIf you loved this episode and are excited to continue joining our Friday coffee chats, support the show by clicking the link below and recommend the podcast to a friend!Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a textThe Happy 9 to 5 Podcast is back for Season 2 and we are starting with a bang!If you've listened to Season 1, you know that Eleni and Tina were on a mission to romanticise their corporate summer and try out new routines. In this coffee chat, they share how their summer went, what new insights they gained and what their dopamine menu will be for fall (feel free to use it as inspiration for your own fall dopamine menu!)Key take-aways:Making the most out of whichever situation you face is the best you can do to feel in control and find happiness even when things are not ideal.Different types of wellbeing are interconnected, so it is important that you nurture your body, your mind, your space, your circle and your vibes. Focusing on what you truly enjoy and who you really are is the way to living a more authentic everyday life. Are you ready to make the most out of fall? ** Eleni and Tina were recently interviewed by Business Insider UK to share their favourite work-life balance tips - read it here: https://www.businessinsider.nl/5-ways-to-improve-your-work-life-balance-according-to-work-psychologists/Support the showLove,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.As ambitious people, chasing goals and achieving them is part of who we are. But what if despite all the success you have, all the praises you get, it never feels like you are doing enough and every achievement just doesn't seem to actually hit the spot and make you happy? In this last podcast coffee chat of this season, Tina & Eleni talk all things imposter syndrome, people pleasing, waiting for external validation and finding your way back to yourself. Key take-aways: Your need for external validation will fade the minute you decide what success means for you.Imposter syndrome is everywhere but it is up to you to make a change.Finding the way back to yourself is key to ditching people pleasing and imposter syndrome.  If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Work-life balance is the key to mental health and a fulfilled life. But life can get busy, so how can you make sure to prioritize your work-life balance sustainably? And how can you do so without work-life balance feeling like a chore? In today's Friday coffee chat, Eleni and Tina share their tried and tested favorite habits for boosting your daily work-life balance. Key take-aways: Balance is not about a perfect 50-50 between work and nonwork. It is about finding the right split that works for you.Planning your days intentionally is key to incorporating work-life balance even on busy days. Shorter and more frequent PTO scheduled at the start of the year is the best way to make sure you can switch off from work regularly. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.It's Friday, you're exhausted and looking forward to a weekend that will finally make you recharged. Fast forward to Sunday evening, and the weekend passed by so quickly but you seem to feel as tired as you were on Friday. In this Friday coffee chat, Tina and Eleni talk about the secret science-backed ingredients for designing the perfect weekend so you can take back control of your free time and actually enjoy the life outside of work. The best part is that you can start applying these tips right away! Key take-aways: To truly make your weekend recharging it is essential that you totally forget about work and focus on other areas of your life. The perfect weekends are about connecting to activities and people that bring you joy. You won't be able to design a weekend that will help you recover if you don't intentionally put some thought into how you spend it and take control back over your free time. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.It's summer but you still have to work and your next vacation is still a long way to go? We feel you! Having to work during summer and skip a summery vacation can be incredibly demotivating and frustrating - after all, summers are for relaxation. But do not worry, we have just the right advice on how to make the best out of it!In today's Friday coffee chat, Eleni and Tina share how they are planning on romanticizing their corporate summer and infuse it with as many vacation elements as possible. Make sure to keep an eye on The Happy 9 to 5 stories on Instagram for daily inspiration on how to make the best out of your summer even if you have to work.  Key take-aways: A tailored summer routine can help you intentionally create a summer vibe even if you are not traveling to your favorite European island. Use the flexibility that you have in terms of work location and work time. Even if things do not go as planned (aka summer of work rather than summer of relaxation), there is a lot that is in your hand to make the best out of it. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Work is a big part of our lives. So big it sometimes takes over who we are  and what we consider important. We often assume that to be happy we need to have the perfect job that we love. But, is that really true? What if you actually don't even like your job? Can you still be happy? In today's Friday coffee chat, Eleni and Tina share the evidence-backed answers to the question "Do you have to love your job to be happy" and the psychology behind passion at work, how much of it is good, and whether you even need it to be happy. Key take-aways: Loving your job looks different for different individuals. It's not a one-size-fits-all.There are two types of passion, and one of them can lead to burnout.Finding a job you love is a journey, do not beat yourself up for not having one yet.  If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Work is getting more complex, the expectations are getting higher and higher and burnout… is getting worse year by year. Studies show that employees are EXHAUSTED. But what exactly is burnout? And what are the invisible burnout signs that you should pay attention to?In today's Friday coffee chat, Eleni and Tina share everything you need to know about burnout, from its definition to the 5 invisible signs that you might be burned out, to prevention tips and what to do if you are already burned out. Key take-aways: We have to take burnout very seriously, as it can have long-term consequences for our mental and physical health as well as our careerMany of the burnout signs are invisible and not necessarily related to work - knowing them and regularly checking in with yourself is key to recognizing burnout early on.If you are already in the middle of a burnout, reach out to an expert who will help you navigate your way out of it! If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Today's workforce is becoming more and more overwhelmed and chronically stressed. Whether it is because of increasing demands at work, lack of support, it becomes really difficult to juggle all these stressors and preserve our well-being in the process. In this chat about why are we stressed all the time, Tina and Eleni discuss various daily and sometimes hidden reasons why we are constantly stressed at work and dive into the research behind why being stressed at work also has an impact on our work-life balance, well-being and productivity. Key take-aways:Feeling constantly stressed at work can have a huge impact on your career long-term. Sources of stress can be hidden in places we expect least. When things get tough, communication with colleagues and  supervisor is key. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Do true, supportive female friendships exist? If you ask people this question, you will get a strong opinion - either they are convinced that female friendships are the most powerful of all, or they will tell you that there is a reason for the “mean girl” phenomenon and that there is too much competition between women for true friendship to exist. In this chat, Eleni and Tina talk about female friendships and share some evidence-backed reasons for why female friendships are oftentimes under attack. Key take-aways: Female friendships are complex- which makes them incredibly powerful but also complicated. Society has taught women to see each other as competition. We can do better: It is time we are  kinder and more supportive with each other! This way, we can raise new generations of women who see other women as their allies. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.If you never feel good enough, be it at work or being able to combine all the different roles you have in your life - you are not alone! Imposter syndrome is increasing due to complex job roles, unstable positions, and relentless societal pressure. This, combined with organizations targeting highly skilled but insecure individuals, has led to a surge in insecure overachievers.But how do you know whether you are an insecure overachiever?In this Friday coffee chat, Tina & Eleni delve into the traits and behaviors of an insecure overachiever. We discuss the signs to watch out for, the impact it can have on your work and  life, and ways to navigate these tendencies.Key take-aways:Some industries are actively recruiting insecure overachieversUsually, rather than feeling external pressure, insecure overachievers feel pressure from within.Understanding whether you are an insecure overachiever can help you choose environments that do not reinforce these signs, so you can create more space for personal growth. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Find the Harvard Business Review article mentioned in the episode here.  Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Setting boundaries at work can be challenging, even when we know what our boundaries are. Because at the end of the day, if we cannot implement our boundaries sustainably, how can we make sure they are helping us create more work-life balance, and improve our well-being?In this chat about implementing boundaries at work sustainably, Tina and Eleni discuss various challenges that we face every day when it comes to communicating and sticking to our boundaries and provide every-day tips on how to overcome them.  Key take-aways:Saying No at work and communicating your work hours with others is key to a healthy work-life balanceSticking to your boundaries requires us to change our inner narrative and take back control over our lives. There are many strategies that can make it easier to stick to the boundaries you want to set in your work life. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.We all want to set boundaries that reflect our priorities and help us maintain a healthy work-life balance. But for many of us, this is a major challenge. So, how can we finally define and stick to boundaries that serve us in the long run?In this first chat about setting healthy boundaries, Eleni and Tina discuss the importance of having the right mindset and identifying your priorities and goals as a first step to more work-life balance and wellbeing.Key take-aways: To set healthy boundaries, you need to know what your different life roles are, what your priorities are, and what your goals are. There are multiple challenges that might keep you from sticking to your boundaries - knowing and anticipating them will help you overcome them. Boundaries are very personal and tailored to you, so don't let others' opinions keep you from doing what works for you. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Today's coffee chat is a controversial one: Should you have a work bestie? Or should you rather keep work and friendships separate?In this chat, Tina and Eleni talk about what we know from research on this topic and they also share their own good, bad and ugly  experiences with friendships at work.Key take-aways: Friendships at work can be an amazing source of support - be it helping each other out with tasks or be it emotional supportBeing friends with your colleagues is tricky because you combine two very different roles: being a friend and being a colleagueFriendships at work can be a breeding ground for conflict of interest. Choose wisely who you trust to be your work bestieIf you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Join today's Friday coffee chat on scheduling me-time as an SOS strategy to prioritize yourself even in the busiest of times.  In this chat, Tina and Eleni talk about how they experienced the me-time challenge (i.e., scheduling me-time every day for a month) and share insights into what worked and what did not work for them. Key take-aways: When things get busy, being very intentional about your me-time is the key to prioritizing yourself and your mental wellbeing .Scheduling regular me-time is not only great for your wellbeing but it can also help you be more productive during work time. Self-care is about feeling relaxed, not stressed. So if something does not work for you, skip it. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Join today's Friday coffee chat on work-life balance myths that are keeping you from living your life the way that you want and that makes you happy. In this chat, Eleni and Tina debunk three common work-life balance myths and discuss why these myths are not only detrimental to our wellbeing but also to our overall productivity and career success.Key take-aways: Work-life balance is a KEY ingredient for your career success.Being busy is not the same as being productive.Your work-life balance needs to work for YOU. If you loved this episode and are excited to continue joining our Friday coffee chats, subscribe to never miss a chat and recommend the podcast to a friend!Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5

Send us a Text Message.Welcome to The Happy 9 to 5 podcast! This short preview will give you a taste of the wholesome conversations, insightful topics, and good vibes that will be part of every single episode to come. Join our Friday coffee chat tradition, where we discuss all things work-life balance, well-being and confidence so you can build the fulfilling life you deserve. Don't forget to subscribe so you do not miss our first full episode. Thanks for listening and being part of The Happy 9 to 5 community! Love,Tina & Eleni Youtube | Instagram: @thehappy9to5 | TikTok: @thehappy9to5