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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#60701
Yesterday · 30 min
More Happier: Lean into Fall with the Five Senses
We revisit some of our favorite try-this-at-home tips for tapping into our five senses this fall. Some ideas might turn into new annual traditions; others might be fun for this year as a way to make the most of the season. Episode Highlights: Choose a signature color for little bursts of happiness [01:20] Celebrate a minor holiday with a fast, low-effort breakfast [06:38] Make a five senses portrait to notice what's familiar [11:10] Organize a tasting for whiskey, tea, chocolate, or vanilla ice cream [22:56] Collect gratitude leaves each Thanksgiving [24:07] Mentioned in this Episode: Better Than Before (Amazon, Bookshop) The Happiness Project (Amazon, Bookshop) Pantone color finder 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
#607
Wednesday · 34 min
Ep. 607: Do You Love Whimsy? Celebrate a New Holiday with Us
We discuss how we’re using whimsy to find the right date to celebrate our “How do we learn what everyone knows?” day, and listeners share their brilliant tips for elevating your home and how to stop working against yourself (or others). Episode highlights: Try this at home: Listeners propose imaginative dates for "What People Know" day [05:10] Four Tendencies Tips for Rebels: Personal policies, identity, and choosing instead of being told [15:55] Treat Your House like a Hotel—Add an outdoor shower or a backyard garden [01:35] Demerits and Gold Stars: Gretchen’s Demerit: stopped a health habit; Elizabeth’s Gold Star: Ferment statue in Kansas City [24:17] Mentioned in this Episode: Check out these new items in the Happiness Project Shop: Design Your Year (Deluxe Edition), Twelve-Day Countdown Calendar, Happiness Boost Tear-Away Deck Empire of Pain by Patrick Radden Keefe (Amazon, Bookshop) In a Summer Season 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
#60602
Monday · 5 min
Little Happier: A New Moral for An Old Fable
I've always loved Aesop's fables, but I've come to think the accepted morals don't always fit the stories. 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
#60601
October 3 · 29 min
More Happier: Embrace a Party Theme, Plus a Lesson About How to Fight Right
Turn party-planning stress into fun with a theme, and why one person downplaying can lead the other to overreact. Episode highlights: Something Making Us Happier: Embrace a party theme. [00:40] I’ve Been Meaning to Tell You: Gretchen’s Perfume Party [10:42] I’ve Been Meaning to Ask You: Gretchen’s insight on a comment that Elizabeth’s son, Jack, made about communication [19:41] Mentioned in this episode: Move 26 in '26 bingo card in The Happier app PLOT TWIST by Harlan Coben (⁠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
#606
September 30 · 32 min
Ep. 606: What We Learned from “Do-Spend September,” Plus What’s Safe in the Microwave & Try a Day Pass
Here’s what we learned from our own Do-Spend September, and how to get a luxury-resort experience for a fraction of the cost. Plus: really, what can go in a microwave? Episode highlights: Try This at Home— Reflect on Do-Spend September [03:10] Happiness Hack— Buy a hotel-pool day pass for a luxury "staycation" at a fraction of the cost of a room [11:24] Happiness Stumbling Block: Settling confusion on what can and can't go in the microwave [14:07] Demerits & Gold Stars: Elizabeth's demerit: not talking to friends on the phone enough; Gretchen's gold star: a surprise hoodie [21:33] Mentioned in this episode: Mercer Culinary bread knife Real Simple/Whirlpool guide to what you can microwave Empire of Pain by Patrick Radden Keefe (Amazon, Bookshop) Virginia Woolf by Mary Ann Caws (Amazon) Gretchen's free 7-Day Email Challenge, Boost Your Energy Through Movement PLOT TWIST by Harlan Coben 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
#60502
September 28 · 4 min
Little Happier: Dolly Parton Always Knew Just What to Say
Remembering the gracious words Dolly Parton used to decline a statue in her honor—and how that moment captured her humility, her love for Tennessee, and her commitment to doing good. 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
#60501
September 26 · 39 min
More Happier: Helping Rebel Kids with School—and Other Rebel Questions Answered
We revisit some of our most useful Four Tendencies conversations about Rebels, including listener advice for navigating school and ADHD, what actually motivates Rebels, and practical habit strategies shared by Rebels themselves. 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
#605
September 23 · 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
September 21 · 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
September 19 · 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

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