Happier with Gretchen Rubin
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. Sales and Distribution by Lemonada Media https://lemonadamedia.com/
Ep. 608: Have You Ever Regretted a Good Decision? (Temporarily)
A listener shares a Know Yourself Better discovery, Elizabeth reports on what she learned from her Summer of Off-White Delight, and a recommendation for a new daily game.
Episode highlights:
Try This at Home— Figure out your Tendency [02:10]
Happier Highlights— Elizabeth’s verdict on her Summer of Off-White Delight [15:34]
Know Yourself Better: Listener describes her “new-pet regret” [21:30]
Demerits and Gold Stars: Elizabeth’s Demerit: skipping posture exercises; Gretchen’s Gold Star: sticky notes [23:39]
Mentioned in this Episode:
Anthropeum, the daily Met art gues...
Little Happier: What Seems Important Isn't Always What Is Important
Aphorisms are short, sharp, and easy to remember, and here are four surprising examples of one of my own: "What seems important isn't always what is important."
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 Po...
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...
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...
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 you...
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:
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 e...
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...
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 QuizConnect 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...
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 a...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 y...
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 splitt...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...
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.
...
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:
Enjoyed this episode? Leave us a review on Apple Podcasts...
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 TendenciesMentioned in This Episode:
The Four Tendencies in Action Workbook The Four Tendencies QuizConnect with Us:
Email: podcast@gretchenrubin.com
...
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...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 cho...
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 Meani...
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 S...
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 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 StrategiesMentioned in this Episode:
Back-to-Routine resources The 21 Strategies for Habit Formation Better Than Before Checklist for Habit ChangeConnect with Us:
Email: podcast@gretchenrubin.com
Website: gretchenrubin.com
Instagram: @gretchenrubin | @lizcraft
Take Gretchen's free Four...
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...
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 Appl...
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...
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...
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 2021Little 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 y...
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:
Ep. 599: Treat Your Home Like a Hotel, Plus a Common Relationship Blindspot
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...
Little Happier: Are You a Clutch Player or a Fast Starter?
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: 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...
More Happier: Have You Ever Felt Anonymous? Plus a Lesson for Upholders
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
Ep. 598: Spy on Your Own Habits, and Discover Your Empty-Nest Personality
“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 summ...Little Happier: Why People Don't Ride Horses If They Can Take a Bus
George Orwell’s observation about work performed by machines is very relevant to our discussions of AI.
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.
More Happier: Introduce Whimsy, Schedule a Personal Playdate, and Embrace Fun Plans
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 plansMentioned in This Episode:
Share your Summer Recap in the Happier App
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EP. 597: Celebrate "Dogust," Plus a Special Challenge for Upholders With Little Kids
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 [00:00] Four Tendencies Tip: We share strategies for helping a parent Upholder who is struggling to maintain her habits [00:00] Happiness Hack: Why a backpacking pack might be a better travel alternative to your roller bag [00:00] Listener Question: How do we get so much reading done? [00:00] Demerits & Gold Stars: Gretchen’s demerit: stalling out on family timeli...Little Happier: Have You Ever Felt Like the Little Red Hen?
A classic children’s fable is very relevant to the work of adults.
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.
Lear...
More Happier : Easing Painful Moments with Humor, Plus, Are Coasters Outdated?
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:
Mentioned in this episode:
Ep. 596: How Do People Learn the Things Everyone Already Knows? Plus a Ladder Warning
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 Elizabe...
Little Happier: The Challenge of the “Help-Rejecting Complainer”
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: 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.
