Health & FitnessEducationSelf-Improvement

Happier with Gretchen Rubin

Gretchen Rubin / The Onward Project

Gretchen Rubin is HAPPIER, and she wants you to be happier too. The #1 bestselling author of The Happiness Project and Better Than Before gets more personal than ever as she brings her practical, manageable advice about happiness and good habits to this lively, thought-provoking podcast. Gretchen’s cohost and guinea pig is her younger sister, Elizabeth Craft, a TV writer and producer living in Los Angeles, who (lovingly) refers to Gretchen as her happiness bully.

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#605
Wednesday · 34 min
Ep. 605: Why You Should Leave the House, Plus Why Sometimes You Don’t Need to Have an Opinion
We discuss why we should make an effort to leave the house. Plus, a stumbling block related to “having a take,” and a simple hack for reconnecting with people. Episode highlights: Try This At Home—Why leaving the house, even briefly, has a big effect on happiness [06:42] Happiness Hack: a tip for reconnecting with people you haven't talked to in a while [15:30] Happiness Stumbling Block— We don't have to have an opinion on everything [21:00] Demerits and Gold Stars: Gretchen’s Demerit: Leaving her shoe in a cab—Gold Star to the cab company! Elizabeth’s Gold Star: Dinner at the Garland Hotel [23:56] Mentioned in this episode: Plot Twist: Life, Craft, and the Messy First Draft by Harlan Coben — upcoming book club pick Kate Bowler's "Everything Happens" newsletter Free 7-Day Email Challenge: Boost Your Energy Through Movement Blacktail by Scott Hawkins (Amazon, Bookshop) Connect with Us: Email: podcast@gretchenrubin.com 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
#60402
Monday · 8 min
Little Happier: Some of My Favorite Rules, Paradoxes, Laws, and Razors
Whether through science, personal observation, or humor, short statements of these human “laws” help us understand that world we live in. Connect with Us: Email: podcast@gretchenrubin.com 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
#60401
Saturday · 30 min
More Happier: A Lesson from the Real Housewives, Plus a Tool for Dealing with Shared Work
What reality TV can teach us about miscommunication, plus a simple tool for dealing with shared work based on your tendency. Episode highlights: Something Making Us Happier: Elizabeth's first-ever September getaway to Nantucket, and Gretchen's trusty sweatshirt [00:33] I’ve Been Meaning to Tell You: A grammar rule Gretchen’s been pondering [08:33] Spotlight on a Tool: 13 strategies for handling shared work based on the Four Tendencies [17:09] A Lesson from Reality TV— How often are conflicts a simple miscommunication? [18:15] Mentioned in this Episode: 13 strategies for splitting chores by Tendency Take the free Four Tendencies quiz Audition by Katie Kitamura (Amazon, Bookshop) Connect with Us: Email: podcast@gretchenrubin.com 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
#604
September 16 · 35 min
Ep. 604: Clear Clutter With a Courtroom Hack, Plus How to Decline a Request for Accountability
Clear clutter fast with a courtroom-inspired trick, and we discuss how Upholders might set boundaries for unwanted accountability partners. Episode highlights: Try This at Home: A hack for decluttering by issuing an “order to show cause" [04:34] Idea for Do-Spend September— A listener’s Do-Spend September upgrade turns into a housewide "Upgrade Week" [01:57] Four Tendencies Tip: How Upholders might set boundaries with Obligers looking for accountability partners [12:11] Happiness Hack: A clever way to repurpose empty Altoid tins [09:54] Fun with the Five Senses: The nostalgia and whimsy of Jello [20:35] Demerits & Gold Stars: Elizabeth’s Demerit: fallen off on dog-walking duties; Gretchen’s Gold Star: reviewed many books and podcasts [24:26] Mentioned in this episode: Altoid Tin Organizer Insert Take the free Four Tendencies quiz Rest Jump-Start Challenge on the Happier app Dakota Born by Debbie Macomber (Amazon, Bookshop) Blaming by Elizabeth Taylor (Amazon, Bookshop) Connect with Us: Email: podcast@gretchenrubin.com 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
#60302
September 14 · 3 min
Little Happier: A Lesson from the World Cup: Danger and Temptation Don’t Always Appear When We Expect
As the World Cup illustrated, in the happy moments of scoring a goal or celebrating, we may find it hard to stay focused on our aims. Connect with Us: Email: podcast@gretchenrubin.com 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
#60303
September 13 · 1 hr 8 min
Move Happier: Getting Unstuck: A Fresh Start for Your Move 26 Habit
Not sticking to a habit that’s important to you? Dan Harris and Laurie Santos join Gretchen to share how to spot what's holding you back — and get moving again. Mentioned in This Episode: 10% Happier podcast 10% with Dan Harris app The Happiness Lab podcast Move 26 challenge & seasonal bingo card in the Happier app The Move 26 in ‘26 Challenge Connect with us: Email: podcast@gretchenrubin.com 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
#60301
September 12 · 38 min
More Happier: Four Tendencies Solutions to Real-Life Problems
We revisit some of our most useful Four Tendencies listener questions, including how to help a Rebel stick to exercise, work with a Questioner boss, and keep Obliger people-pleasing from getting in the way of dating. Revisited Highlights: Episode 43: Listener Round-Up of the Four Tendencies Episode 120: Listener Questions about the Four Tendencies Episode 280: Questions from Listeners about the Four Tendencies Mentioned in This Episode: The Four Tendencies in Action Workbook The Four Tendencies Quiz Connect with Us: Email: podcast@gretchenrubin.com 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
#603
September 9 · 32 min
Ep. 603: Avoid the Sunk-Cost Fallacy, and Why it’s Hard to Plan for Emergencies
We talk about how to avoid the mental trap of the “sunk-cost fallacy.” Plus, why it’s so hard to plan for emergencies and the biases that keep us from preparing for risk. Episode highlights: Try This at Home: Avoid the sunk-cost fallacy—the mental trap that keeps us committed because of the time, money, or energy we’ve already spent [04:57] Happiness Hack: Create a personal reading syllabus with deadlines to help you read more [12:58] Happiness Stumbling Block: Six common biases that make it difficult to assess and prepare for rare but serious emergencies [16:03] Demerits and Gold Stars: Gretchen’s Demerit: Turning into a Knicks bore; Elizabeth’s Gold Star: To her friend Mindy for a new exercise experience [24:11] Mentioned in this episode: The Ostrich Paradox: Why We Underprepare for Disasters by Robert Meyer and Howard Kunreuther (Amazon, Bookshop) This Vast Enterprise: A New History of Lewis and Clark by Craig Fehrman (Amazon, Bookshop) Audition by Katie Kitamura (Amazon, Bookshop) Rolling utility cart Happier Labor Day resources Connect with Us: Email: podcast@gretchenrubin.com 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
#60202
September 7 · 3 min
Little Happier: After His Death, I Can Still Learn More About My Beloved Father
Even after a person has died, we can continue to understand them in new ways. Connect with Us: Email: podcast@gretchenrubin.com 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
#60201
September 5 · 26 min
More Happier: How Do People Know What To Do? Plus Making Friends at the Gym
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: podcast@gretchenrubin.com 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
#602
September 2 · 36 min
Ep. 602: Spend Your Money at Home Instead of Away, and Why You Should Delegate
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: podcast@gretchenrubin.com 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
#60102
August 31 · 3 min
Little Happier: Why the Knicks Play Basketball with the Attitude of “Zero-Zero.”
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: podcast@gretchenrubin.com 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
#60101
August 29 · 33 min
More Happier: Try These 7 Habit Strategies for a Fresh Start This September
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: podcast@gretchenrubin.com 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
#601
August 26 · 33 min
Ep. 601: Try "Do-Spend September," Plus a Five-Senses Hack For a Memorable Vacation
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: podcast@gretchenrubin.com 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
#60002
August 24 · 6 min
Little Happier: NBA Players on the “Today” Show: When Lighthearted Humor Is Better than Sympathetic Silence
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: podcast@gretchenrubin.com 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
#60003
August 23 · 33 min
Move Happier: Clear the Decks for September with 26 Quick Tasks (Bonus)
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: podcast@gretchenrubin.com 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
#60001
August 22 · 26 min
More Happier: What Tattoo Would You Get? Plus How to Give Yourself Permission to Play
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: podcast@gretchenrubin.com 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
#600
August 19 · 34 min
Ep. 600: 600 Episodes of Happier! Listeners Share the Ideas that Stuck
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: podcast@gretchenrubin.com 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
#59902
August 17 · 5 min
Little Happier: Why NBA Star Jalen Brunson Values Persistence over Pyrotechnics
NBA star Jalen Brunson gives a surprising answer to the question, “What play best embodies this entire title run?” Connect with Us: Email: podcast@gretchenrubin.com 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
#59901
August 15 · 33 min
More Happier: Take Better Care of Yourself—Treat Yourself Like a Toddler, Dog, Teenager, and Professor
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: podcast@gretchenrubin.com 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

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