Surprise bonus episode for the 10-Day Wellbeing Habit Quest.
Not sure what to try next? Klaudia shares 6 science-backed tiny habits to boost your wellbeing in 2026.
Press play, pick one, and run your next tiny experiment.
Get involved:
⬇️ Download:26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store
📘 Get the E‑book on habit formation:Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store
I know that in the last episode I said goodbye for our ten day well Being Habit quest, but I decided to release a bonus episode.
I really do hope that as part of the 10 day well being habit quest, you fell in love with this process of setting up and experimenting with new happiness habits. And this journey really is all about curiosity, self kindness and discovering what truly works for you one tiny step at a time.
But I also thought that if you're not sure where to start with in terms of your happiness habits, maybe you need a little bit of inspiration in terms of okay, if my habit did not work or I want to extend my habit or tweak my habit, what is it that I could be doing that is supported by science when it comes to our well being and happiness? So in this quick episode I just would like to share with you six tiny habits designed to boost your well being.
In:
Happiness is quite personal and the best habit is the one that feels meaningful to you in line with your values, but also manageable for you in terms of your lifestyle and daily routines. So here we go. Six habits for you to explore. So number one is about Pause and breathe.
Set a calendar reminder to pause during the day and each time take a deep breath and notice how your body feels in the moment. Science says that slow mindful briefing activates the parasympathetic nervous system which reduces our stress and promotes.
Number two Give yourself permission. Once a week, do something just for you. Something you always wanted to try but maybe you felt silly or guilty about it.
Again, science says that engaging in enjoyable self chosen activities increases positive emotions and our overall life satisfaction. Idea Number three Start your day with a positive memory.
Instead of reaching for your phone in the morning, open a notebook titled My Life Story and write down one positive memory from your life. So begin your day by reconnecting with joy and gratitude and all positive things that happened in your life.
Because recalling positive memories boosts mood and fosters an optimistic mindset of the future. Express some gratitude. Once a week, write a thank you note, a letter or email to someone whose actions you really appreciate.
Notice how it feels to share your gratitude and be specific. Tell them why are you grateful for them. Expressing gratitude really increases happiness.
It strengthens relationships and even improves your physical health. There is even amazing studies showing that feeling grateful impacts our sleep, that is we are sleeping better Idea number five Plan your rest.
So have the habit of Sunday evening planning your rest for the rest of the week. Schedule at least three different kinds of rest each week.
A nap, a walk, listening to music, maybe a bit of social rest by connecting to people make you restless in the beginning of the week and then stick to it. Science says that regular rest reduces fatigue, improves mood and restore cognitive function functioning.
So we do need to have moments to unplug from the hustle.
Idea number six get curious about other people Connect with a new person at least once a month online or in person and ask three curiosity based questions about their happiness journey. Try to talk about what makes them happy, what's their happy routine, how do they find happiness in challenging times?
Meaningful social connections and curiosity about others are strongly linked to greater happiness and well being. So we need to be curious and connect with other people for that happiness boost. So I do hope that you find this inspiring.
I do hope that you can select one of those tiny habits.
Of course tweak it, make it relevant to you and if you are looking for more inspiration and you would like a little bit more of a toolkit, head to my website thehappinesschallenge.co.uk, you can download 24 science backed microhabits that you can try next to boost your happiness.
And if you would like a summary of all the different methods and strategies that we have tried in our quest, you can grab my PDF workbook full of science on habit building with some relevant templates to follow. But of overall again thank you so much for joining me on this quest. It was absolutely pleasure and I dare you to be happy and see you next month. Bye.
