Happier with Gretchen Rubin

We discuss how people know what to do in certain situations. Plus why you might–or might not–make friends at the gym.  Episode highlights: Something Making Us Happier: Elizabeth finds connection to our beloved father through reading history. Gretchen delights in discovering Jamie’s rock-skipping skills [00:48] I’ve Been Meaning to Ask You: How do people know what to do in certain situations? [07:29] Spotlight on a Tool: Check out my free 7-day email challenge designed to help you head into fall with more energy [13:03] I’ve Been Meaning to Ask You: Do you make friends at the gym? [14:40] Mentioned in this episode: This Vast Enterprise (Amazon, Bookshop) Check out Gretchen’s free 7-day movement challenge here Marcus Aurelius, Meditations (Amazon, Bookshop) Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Why you might consider spending your vacation money on a home experience that you’ll enjoy for years, and why delegating tasks is more important–and harder–than it may seem. Episode highlights: Try This at Home: Why you might "spend out" on your space, instead of on vacation, to give yourself fun and comfort at home [02:35] Happiness Hack: A listener's three-system method for documenting daily life and family milestones [13:14] Happiness Stumbling Block: Why we avoid delegating and how to let go, especially during the empty-nest years [17:25] Demerits & Gold Stars: Elizabeth’s Demerit: still need to visit the Encino Mah Jong parlor; Gretchen’s Gold Star: Winsteads! The ice! The lacy burgers!  [25:57] Mentioned in this episode: Lake Effect by Cynthia D'Aprix Sweeney (Amazon, Bookshop) I, Robot by Isaac Asimov (Amazon, Bookshop) Check out Gretchen's free quizzes here Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

With a simple answer of “Zero-zero,” Jalen Brunson communicated the attitude of his team as they pushed toward the NBA Championship. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

September is the other January. We revisit seven of our favorite habit strategies to help you get back into your routines after summer and build habits that actually stick. Episode Highlights: Episode 360: Want to Change a Habit? Start with These 7 Strategies Mentioned in this Episode: Back-to-Routine resources The 21 Strategies for Habit Formation Better Than Before Checklist for Habit Change Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

A counterpart to No-Spend February, "Do-Spend September" helps us spend what we have. We also share a five-senses hack for planning vacations that are much more fun. Episode highlights: Try This at Home: Observe a "Do-Spend September," the counterpart to No-Spend February [03:06] Fun with the Five Senses: We share a listener's Five Senses hack for turning a familiar long weekend into a fresh, memorable vacation [15:55] Happiness Hack: The joys of a dolly. [12:28] Demerits and Gold Stars: Gretchen’s Demerit: dust bunnies in the office; Elizabeth’s Gold Star: Marathon Month at Orange Theory [20:08] Mentioned in this episode: Design Your Summer tool & Summer Recap feature Adult Braces: Driving Myself Sane by Lindy West (Amazon, Bookshop) Virginia Woolf Diaries, Vol. 4 (Amazon) Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

An exchange between Knicks teammates Jalen Brunson and Josh Hart illustrates the fact that sometimes, we’re better off treating a painful subject with lighthearted humor rather than sympathetic silence. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

It's time to clear the decks for September. Here are 26 quick tasks to get you moving while you refresh your space for fall. Mentioned in This Episode: The Move 26 in ‘26 Challenge: https://gretchenrubin.com/move26in26/ Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

When relaxing feels like wasting time, you can trick yourself into enjoying it anyway. Plus, 16 things to try for happier, calmer parenting.  Episode highlights: Something Making Us Happier: Gretchen shares Chuck's tip for an ultra-quiet desk fan, plus more things we didn’t know [00:00] I’ve Been Meaning to Ask You: We don’t personally like tattoos, but what would we get?[00:00] Spotlight on a Tool—Gretchen's article on 16 things to try instead of yelling, just in time for back-to-school [00:00] I’ve Been Meaning to Tell You: When rest feels like wasting time, you might have to trick yourself [00:00] Mentioned in this episode: Rowenta Ultra Quiet Desk Fan: https://amzn.to/3TEZgEZ "How to Be a Happier, Calmer Parent: 16 Things to Try Instead of Yelling": happiercast.com/parenting Burning the Days by James Salter Connect with us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Listeners share the insights and suggestions that have resonated with them most over the past 600 episodes. Mentioned in this episode: Power Hour (Apple, Spotify)  Ta-Da Lists (Apple, Spotify)  Outer Order, Inner Calm (Amazon, Bookshop)  Reframing (Apple, Spotify) The Strategy of Pairing (Apple, Spotify) Half-Way Day (Apple, Spotify) Why Scheduling is Life (Apple, Spotify) My America Feeling (Apple, Spotify) Tackle One Big Hard Task (Apple, Spotify) The Right Thing to Say When Someone Makes a Bad Mistake (Apple, Spotify) The Four Tendencies  Gretchen’s Halloween Photo Display  Read 21 in 2021  Are You a Tree Person or a Book Person? (Apple, Spotify) Are you an Abstainor or a Moderator?  Pick a Yearly Theme (Apple, Spotify) Five Things Making Me Happy Newsletter  5 Senses Portrait (Apple, Spotify) The Gift of the Ped Egg (Apple, Spotify) 21 Strategies for Habit Formation  Know Yourself Better (Apple, Spotify) Establish Your Personal Policy (Apple, Spotify) Choose the Bigger Life (Apple, Spotify) Warm Hellos and Good-byes (Apple, Spotify) A Quest is More Fun than a Jaunt  Celebrate Doggust (Apple, Spotify) Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

NBA star Jalen Brunson gives a surprising answer to the question, “What play best embodies this entire title run?” Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit one of our favorite happiness ideas: Treat Yourself Like a _____. Over the years, we've explored many variations on this theme, including treating yourself like a toddler, a dog, a teenager, and a professor. Sometimes it's easier to recognize what we need when we imagine we're taking care of someone else. Revisited Highlights: Episode 7: Treat Yourself Like a Toddler Episode 243: Treat Yourself Like a Dog Episode 438: Treat Yourself Like a Teenager Episode 467: Treat Yourself Like a Professor Get 20% off with code HAPPIER20: Know Yourself Better Journal  Embracing Change Journal  Building Connections Journal  Connect with Us Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Why you should treat your home like a hotel, and a common blindspot that can lead to unnecessary conflict. Plus a relationship hack. Episode highlights: Try This at Home: treat your home like a hotel—declutter, fix small annoyances, and add small touches of luxury. [03:10] Happiness Hack: A listener shares a tip on making helpful introductions [11:14] Happiness Stumbling Block: Are you arguing that you are “right,” when you’re really talking about preferences?  [04:20] Demerits & Gold Stars: Gretchen's demerit: not taking away her old camera; Elizabeth's gold star: to her son Jack for his first solo flight [21:47] Mentioned in this episode: Better Than Before by Gretchen Rubin The “Strategy of the Lightning Bolt”  Secrets of Adulthood by Gretchen Rubin  Good Time Girls by Lael Morgan (Amazon, Bookshop)  House of Suns by Alastair Reynolds (Amazon, Bookshop) Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Many players and teams struggle during clutch time—but not every player or team faces that challenge. Never assume that your problems are the same as other people’s.  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Gretchen shares a recent insight on feeling "anonymous" versus "present." We also discuss a lesson for Upholders and gift-worthy pop-up books. Episode Highlights Something Making Us Happier—Elizabeth's new Wordle streak milestone and Gretchen’s favorite pop-up books [00:36] I’ve Been Meaning to Tell You— Gretchen’s insight on feeling “anonymous” vs. “present.” And a lesson for Upholders [12:01] Spotlight on a Tool: Sign up for Gretchen’s Five Things newsletter! [12:44] Mentioned in This Episode Robert Sabuda pop-up books: Peter Pan (Amazon, Bookshop)  Alice's Adventures in Wonderland (Amazon)  The Wonderful Wizard of Oz (Amazon)  Winter's Tale (Amazon, Bookshop)  The Night Before Christmas (Amazon) The Twelve Days of Christmas (Amazon, Bookshop) America the Beautiful (Amazon, Bookshop)  Peter Dahmen Pop Up Sculptures  Sign up for Gretchen's free newsletter, Five Things Making Me Happy  Connect with Us Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Treat yourself like…a person of interest” and try a month-long “self-stakeout” to track your habits. We also share an easy way to convert Celsius to Fahrenheit in your head. Plus we discuss three broad categories of empty nesters.  Episode highlights: Try This At Home— Do a "self-stakeout": Imagine you're a detective and tail yourself for a month. What will you find? [06:43] Happiness Hack— An easy trick for converting Celsius to Fahrenheit [12:08] Know Yourself Better: We discuss three "empty nester" types: Relaxers, Rekindlers, and Reinventors [13:44] Demerits & Gold Stars: Elizabeth’s Demerit: not reading as much this summer as planned; Gretchen’s Gold Star: staying calm during a keyboard malfunction [20:23] Mentioned in this Episode: This American Ex-Wife: How I Ended My Marriage and Started My Life by Lyz Lenz (Amazon, Bookshop)  The Diary of Virginia Woolf, Vol. 3 by Virginia Woolf (Amazon, Bookshop) Free bingo cards and other resources  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

George Orwell’s observation about work performed by machines is very relevant to our discussions of AI. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit listener-favorite hacks for cultivating summer fun. If you want to make the most of the weeks ahead, these practical ideas can help you add more fun, adventure, and whimsy to everyday life. Revisited Highlights: Episode 146: Introduce a note of whimsy Episode 178: Schedule a weekly playdate with yourself Episode 98: Give yourself a quest Episode 477: Embrace fun plans Mentioned in This Episode: Share your Summer Recap in the Happier App Learn more about your ad choices. Visit megaphone.fm/adchoices

August is “Dogust,” so we talk about celebrating the dogs in our lives. Plus, we answer a listener question about our reading habits. Episode Highlights: Try This at Home: Celebrate "Dogust" with five easy ways to celebrate your dog [06:10] Four Tendencies Tip: We share strategies for helping a parent Upholder who is struggling to maintain her habits [15:23] Happiness Hack: Why a backpacking pack might be a better travel alternative to your roller bag [12:48] Listener Question: How do we get so much reading done? [19:57] Demerits & Gold Stars: Gretchen’s demerit: stalling out on family timeline project; Elizabeth’s Gold Star: all the monoculture events this summer [25:00] Mentioned in This Episode: Dog cave bed  Patagonia Black Hole Convertible Carry-On Backpack  This American Ex-Wife: How I Ended My Marriage and Started My Life by Lyz Lenz (Amazon, Bookshop)  Permanence by Sophie Mackintosh (Amazon, Bookshop) Secrets of Adulthood Substack  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

A classic children’s fable is very relevant to the work of adults. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

A viral clip shows two NBA stars turning a painful mistake into a moment of friendship through humor. We also discuss a surprisingly divisive topic: coasters. Episode highlights: Something Making Us Happier: Running a mile in under 12 minutes, and weird soda flavors [00:41] I've Been Meaning to Tell You: How "joshing" and affectionate teasing helped two Knicks teammates reframe a painful playoff moment [03:57] Spotlight on a Tool: Sign up for my free newsletter for "Five Things to Try" [10:31] Are Coasters Still Useful? A listener argues coasters are outdated.  [11:21] Mentioned in this episode: Jalen Brunson Trolls Josh Hart Missing Dunk Before OG's Tip-In -  Bleacher Report  Sign up for Gretchen's free newsletter, "Five Things to Try This Month"  Subscribe to Lemonada Premium for ad-free listening  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Listeners share the "everyone knows that" facts they learned the hard way and we share an important warning about falls.  Episode highlights: Listener Follow-Up: Remember that even a small fall can lead to a big injury. [00:57] Lessons Learned the Hard Way—spare tires, elevator exit stars, gas tank arrows, and more [02:42] Try This at Home: We share listeners' examples of facts everyone else seemed to know--but they didn't. [15:05] Demerits & Gold Stars: Elizabeth’s demerit: late to fill out school health forms; Gretchen’s gold star: to Elizabeth’s family for making the long trip for the 4th of July  [27:35] Mentioned in this episode: Food & Wine: What the Color of Your Bread Tag Really Means  Gretchen's Reading Retreat guide: happiercast.com/readingretreat Who Needs Friends by Andrew McCarthy (Amazon, Bookshop)  Virginia Woolf's Diary, Vol. 3 (Amazon, Bookshop)  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s very draining to deal with someone who complains and rejects any help that’s offered—but effective responses exist. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit a favorite Try This at Home tip for getting more reading done, share listener hacks for building a happier reading life, and discuss how to discover books you'll love. Plus: recommendations for fascinating books about how things work. Revisited Highlights: Try This at Home: Read More (episode 121) Happiness Hacks: Listener Question: How to Find Good Books to Read (episode 428) Listener Recommendations: Books on How Things Work (episode 481) Mentioned in This Episode: Tips for Reading More from “Better Than Before” Gretchen’s Favorite Children’s and Young-Adult Books The New York Times Book Review Podcast Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz → gretchenrubin.com/quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Gretchen and Elizabeth discuss why we should always RSVP, and how to stop a simple gathering from, over time, becoming too much work. Episode Highlights: Try This at Home: Always RSVP — Why responding promptly (even with a "no") makes us a better guest [05:49] Happiness Hack: Try a bag organizer insert — A simple way to keep a carry-on, tote, or structureless bag tidy and travel-ready. [14:22] Happiness Stumbling Block: Presentation Creep — How over-delivering can gradually turn a casual get-together into something burdensome.  [16:00] Listener Update: Hearing Aids — Listeners share how hearing aids changed their lives, plus a practical tip on using Apple AirPods Pro as a starter hearing test. [01:44] Demerits & Gold Stars — Gretchen’s demerit: not enough watercoloring; Elizabeth’s gold star: for the friend who created "Trail and Talk" [21:29] Mentioned in This Episode: Bag organizer insert: [https://amzn.to/4oc1oPO] Five-Senses Journal (20% off with code HAPPIER20): More Than Enough by Anna Quindlen (Amazon, Bookshop) The Things We Never Say by Elizabeth Strout (Amazon, Bookshop) Listen to our Bookclub interview with Elizabeth Strout here! Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take the free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

A haunting story from ancient Rome remains relevant to our lives today. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We discuss the biggest obstacles to moving more this summer with Sarah Fain from the “Happier in Hollywood” podcast, and share practical strategies for getting regular exercise. This special episode is part of the Move 26 in ‘26 challenge to help all of us find more ways to move every day. Try This at Home: Identify your biggest obstacle to movement — Figure out what's getting in the way of moving more, so you can find a solution that works for you. Deep Dive: Tips for getting regular exercise — we talk about practical strategies for making movement easier: scheduling workouts, lowering the bar, embracing accountability, convenience, and fresh starts. Take a Hike: Take a loop — Elizabeth and Sarah discuss why taking a short walk around the block can help you think more clearly, get unstuck, and return to your work with fresh ideas. Resources & links related to this episode: Join the Move 26 in '26 challenge here  Get in touch: [email protected]. Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Practical ways to build more play into your summer and the surprising research on how physical touch improves athletic performance. Design Your Summer check-in: How Gretchen and Liz are spending their summers: reading lists, doodling-sketching, and no worry! [08:25] Spotlight on a Tool:Daily Recess: Adults need unstructured play too. How to figure out what kind of recess actually works for you [18:45] The Science of Touch: Research shows that in basketball, physical touch from teammates reduces stress and boosts performance [19:46] Mentioned in This Episode: Daily Recess guide with prompts and ideas  Download the Happier app to track your Design Your Summer reading list  Physical touch improves free-throw performance  Tactile communication and NBA performance  Josh Hart moment, Game Four  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take Gretchen's free Four Tendencies quiz → gretchenrubin.com/quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

Becoming a fan—of sports or anything—can improve your happiness. We share listener tips for dealing with people who share every boring detail of their latest trip. Episode highlights: Try This at Home: Become a fan— Research shows that fandom reduces loneliness and gives your life more structure, connection, and ritual [04:37] Happiness Hack: Cross off the common denominator—When you're anxious about a decision, ask yourself: does this worry apply to every option? [14:45] Listener strategies for dealing with travel bores: How to redirect the conversation and ask targeted questions that make travel stories actually interesting. [17:41] Demerits & Gold Stars: Elizabeth's demerit: return timing regret; Gretchen's gold star: a perfect souvenir find. [25:03] Mentioned in this Episode: "Why Watching Sports Makes People Happy" — Time Magazine Rammer Jammer Yellow Hammer by Warren St. John (Amazon, Bookshop)  There's Only One Sin in Hollywood by Rasheed Newson (Amazon, Bookshop) The Scorpio Races by Maggie Stiefvater (Amazon, Bookshop) Summer Bingo card + Design Your Summer tool — Happier App Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Take the free Four Tendencies quiz Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

A star player for the NBA illustrates an important Secret of Adulthood: We don’t have to be good at something to be good at something. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit some of our favorite hacks and tips for designing a happier summer, including why you might choose a summer song, how to think about comfort versus adventure, and practical hacks for making summer more memorable, manageable, and fun. Resources & links related to this episode: Start Designing Your Summer on the Tools page of the Happier app, or ⁠download the app here⁠ Get in touch: ⁠[email protected]⁠ Visit⁠ Gretchen's website⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Stop renting space for stuff you've forgotten. Plus a simple framework for starting a new tradition. Try This at Home: Make a new tradition — Why creating a deliberate, recurring ritual can strengthen relationships and make scheduling easier. [03:24] Happiness Hack: Treat yourself like your own daughter — The latest in the “treat yourself like a___” series. [11:41] Happiness Stumbling Block: Your storage unit is costing you more than you think. [12:52] Listener Question: How do you set aside worry for a whole season? [20:15] Demerits & Gold Stars: Gretchen's demerit: ongoing battle with foot exercises; Elizabeth's gold star: using the Design Your Summer tool in the Happier app. [28:30] Mentioned in This Episode: Design Your Summer tool Atlas Obscura app Habits for Happiness quiz The Wreck of the Mentor by Eric J. Dolin (Amazon, Bookshop)  The Sense of an Ending by Julian Barnes (Amazon, Bookshop)  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify — it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

A letter from Churchill demonstrates the value of courtesy, even—or perhaps especially—at moments of highest battle. Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Why summer is the perfect time to revisit your goals for the year. Gretchen and Elizabeth share a hack for making socializing easier. Build Your Social Muscles: The more you socialize, the less mental energy it costs  [00:39] Spotlight on a Tool: July 2nd is the halfway point of the year, so it’s a great time to revisit the goals and lists you made in January  [18:24] I've Been Meaning to Ask You: We talk about happiness all the time. Does we ever get tired of thinking about how to be happier?   [10:56] I’ve Been Meaning to Tell You: Gretchen finds reassurance in Elizabeth’s recent take on the challenge of watching TV [19:14] Mentioned in this Episode: Design Your Year / Halfway Day resources When Zero Isn't Nothing: The Fresh Eyes of a Basketball Beginner Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about Gretchen's Four Tendencies personality framework and take the free quiz. Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app. Learn more about your ad choices. Visit megaphone.fm/adchoices

We’re halfway through the year. Gretchen and Liz share how to treat July 2 as a built-in reset to reflect on what's working and what isn't. Try This at Home: Prepare for Halfway Day — Use “Halfway Day” on July 2 to review your aims for the year [05:48] Happiness Hack: Name Your Days of the Week — To make work easier, give a name to each day of the week  [21:34] Listener Question: When Abstainers Try to Moderate — Can an abstainer occasionally indulge in moderation? [24:29] Question for Listeners: What Works with Rebels? — If you live or work with a Rebel (or are one), what insights or strategies have made a difference? [30:18] Demerits & Gold Stars — Elizabeth's demerit: a missed opportunity to schedule doctor appointments. Gretchen's gold star: the New York Knicks [31:32] Mentioned in this Episode: Wedding readings collection You with the Sad Eyes by Christina Applegate — (Amazon, Bookshop)  The Virginia Woolf Diaries, Vol. 2 — (Amazon, Bookshop)  Take the Four Tendencies quiz  Connect with Us: Email: [email protected] Website: gretchenrubin.com Instagram: @gretchenrubin | @lizcraft Learn more about the Four Tendencies framework and take the free quiz  Enjoyed this episode? Leave us a review on Apple Podcasts or rate us on Spotify—it helps other listeners find the show! Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

It may seem counter-intuitive, but it’s true: imagination is often sparked more by constraint than by freedom.  Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit a special audio episode from the “Habits for Happiness” course about adapting your habits for summer. With Halfway Day approaching on 7/2, it's a useful reminder that a small adjustment can help you get more out of the season and the second half of the year. Resources & links related to this episode: Check out the new Design Your Summer tool in the Happier app Get in touch: [email protected]. Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We discuss how perfectionism is driven not by high standards but by anxiety—and how embracing imperfection is a great way to overcome it. We also share an important reminder about hearing health and why it matters so much for our happiness and wellbeing. Resources & links related to this episode: Cass Aarssen—Clutterbug Life in Five Senses (Amazon, Bookshop)  Check out the Don't Break the Chain Habit Tracker in The Happiness Project Shop Elizabeth: Rewilding by Jane Green (Amazon, Bookshop)  Gretchen: The Diary of Virginia Wolfe volume 1 (Amazon, Bookshop)  Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Studies from commuter patterns after the 2014 London Underground Strike illustrate an important point: even when we resist change, it holds the possibility of making our lives better. Get in touch: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠ Visit⁠⁠⁠⁠ Gretchen's website⁠⁠⁠⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We explore familiar objects that have achieved perfection—from blue jeans to the perfume bottle—and which ones resonate with us most. We also explore whether people are socializing more since Covid, or if it's just to Elizabeth. Resources & Links Related to this episode: Check out my free newsletter, “5 Things Making Me Happy” Secrets of Adulthood by Gretchen Rubin (Amazon, Bookshop) Everybody's Autobiography by Gertrude Stein (Amazon, Bookshop)  Get in touch: [email protected]. Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We're excited to join Libro.fm's Audiobook Walk on June 13, a celebration of getting outside, moving your body, and listening to great books. Learn more: blog.libro.fm/audiobookmonth. To celebrate, we're sharing the first 26 minutes of Louise Erdrich's "The Mighty Red," a darkly funny novel about love and survival on the American prairie. If you enjoy it, get the full audiobook from Libro.fm—a perfect companion for the “Move 26 in '26” Challenge. Resources & links related to this episode: Join the Move 26 in '26 challenge here  Get in touch: [email protected]. Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Learn more about your ad choices. Visit megaphone.fm/adchoices

We tackle a big happiness stumbling block: worry. We share 20 practical strategies for managing worry—from scheduling time to worry, to recognizing when a worry isn't “ripe,” to making a list, and more. Resources & links related to this episode: Kevin Henkes’s Wemberly Worried (Amazon, Bookshop)  Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

A crisis involving the design of the 59-story Citicorp Center illustrates lessons in creativity and the value of constant reevaluation. Get in touch: ⁠⁠⁠[email protected]⁠⁠⁠ Visit⁠⁠⁠ Gretchen's website⁠⁠⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We revisit dozens of excellent hacks from listeners about how to make traveling more convenient and less stressful—plus we include some of our own travel-hack discoveries. Resources & links related to this episode: You can start Designing Your Summer on the Tools page of the Happier app, or download the app here Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We discuss why reflecting on a milestone moment—even a difficult one—can be a meaningful happiness practice. We also add a new suggestion to our "treat yourself like" series, and explore a know-yourself-better question about the patterns we fall into before a big trip or challenge. Resources & links related to this episode: Not sure what to purchase this Father’s Day? Take the Gift-Giving Quiz Elizabeth: Brittney Spears, The Woman in Me (Amazon, Bookshop)  Gretchen: Marking Time by Elizabeth Jane Howard (Amazon, Bookshop)Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

My daughter’s tattoo taught me an important lesson in parenthood: nothing can become between me and my daughters and cast a shadow. Get in touch: ⁠⁠[email protected]⁠⁠ Visit⁠⁠ Gretchen's website⁠⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We explore a surprisingly divisive question: would you eat dinner for breakfast? We also discuss how people learn the unwritten rules of everyday life. Plus, the pleasure of being able to watch, listen, and read as many times as you like.  Resources & links related to this episode: Life in Five Senses (Amazon, Bookshop)  Quiz: What's Your Most Neglected Sense? "Design Your Summer"—download the Happier app  Ann Truitt, Turn: The Journal of an Artist (Amazon)  Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We discuss how to make the most of your weekday evenings by setting small, intentional plans. We also talk about an everyday activity that feels so familiar that it (wrongly) feels safe.  Resources & links related to this episode: Laura Vanderkam, Big Time: A Simple Path to Time Abundance (Amazon, Bookshop)  Before Breakfast and Best of Both Worlds podcasts hosted by Laura Vanderkam  Check out my free newsletter, “5 Things Making Me Happy.” Elizabeth: Presumed Guilty by Scott Turow (Amazon, Bookshop)  Gretchen: The Great Divorce by C. S. Lewis (Amazon, Bookshop) Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We should give ourselves healthy treats because when we give more to ourselves, we can ask more from ourselves. Get in touch: ⁠[email protected]⁠ Visit⁠ Gretchen's website⁠ to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Roundtable Conversation, we discuss caregiving. With actress and podcast host Yvette Nicole Brown, author and podcaster Courtney Martin, and AARP’s senior director of caregiving Rita Choula, we talk about the challenges and satisfactions of caregiving, and how planning can help. Resources & links related to this episode: Yvette Nicole Brown, Squeezed Courtney Martin, The Wise Unknown  Rita Choula  Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices

We share our "Design Your Summer" plans—an annual tradition. We also discuss a common happiness stumbling block–an item that’s too nice for its purpose—as well as a know-yourself-better question related to chores. Resources & links related to this episode: Download the Design Your Summer guide here Start Designing Your Summer here on the Happier app Elizabeth: Yesteryear by Caro Claire Burke (Amazon, Bookshop)  Gretchen: Casting Off by Elizabeth Jane Howard, which is part of the Cazalet Chronicles (Amazon, Bookshop) Get in touch: [email protected] Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app. Find the transcript for this episode on the episode details page in the Apple Podcasts app.  Learn more about your ad choices. Visit megaphone.fm/adchoices