The Happier Life Project

Day 5: Senses Meditation

Today’s mindfulness practice is all about tuning into your senses, bringing awareness to what you can see, hear, taste, touch, and smell, along with any thoughts that arise.
By gently guiding your attention through each sense, this meditation helps anchor you in the present moment and calm a busy mind. It’s a simple yet powerful way to reconnect with your body and surroundings.
Let’s take a few minutes to slow down and come back to our senses.
Join our Month of Mindfulness Challenge30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
 

Day 4: Leaves on a Stream

Leaves on a stream is a powerful mindfulness technique used in Acceptance and Commitment Therapy (ACT) to help you cope with difficult thoughts and feelings.
It’s based on a practice called cognitive defusion, which helps create distance between you and your thoughts, as a way to reduce the power they have over us.
In today’s exercise, you’ll visualise a gentle stream. As thoughts arise, simply notice them, place each one on a leaf, and watch as it floats away. No need to control or change them,  just let them come and go.
This is a moment to practice acceptance, create space, and gently cope with what’s on your mind.
Join our Month of Mindfulness Challenge30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
 

Day 3: Anxiety Hack — Recognize, Release, Refocus

When anxiety creeps in, our bodies often brace without us even realizing it. In today’s practice, psychologist and founder of the Mindful Living Collective, Dr. Elisha Goldstein, shares a simple yet powerful anxiety hack to help you recognize tension, release it, and refocus your attention.
To close the practice, Dr. Elisha will gently guide you through a minute of diaphragmatic breathing — helping you return to calm, steady ground.
Join our Month of Mindfulness Challenge30 days of short daily practices to help you slow down, check in, and care for your mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
 

Day 2: Practicing Non-Judgement

The more time we spend in mindful awareness; of our surroundings, body, or thoughts, the more we learn to simply observe without rushing to judge or critique.
Today’s practice invites you to reflect on your day with openness and honesty, free from self-judgment. In this short guided meditation, you’ll be gently encouraged to notice what’s present without labelling it as good or bad — just allowing it to be.
Let’s make room for self-awareness, acceptance, and a little less self-criticism.
Join our Month of Mindfulness Challenge30 days of short daily practices to help you slow down, check in, and care for your mind.
 
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
 
 

Month of Mindfulness Challenge – Day 1: Grounding Breathing Exercise

Join our Month of Mindfulness Challenge; 30 days of short daily practices to help you slow down, check in, and care for your mind.
Sometimes we wake up and jump straight into the day without checking in with ourselves. Our minds rush ahead to what’s next or drift back to what’s already happened, rarely pausing to notice how we actually feel in the here and now.
For Day One of the Month of Mindfulness Challenge, we’re slowing things down. Today’s simple practice is all about arriving; taking a few quiet minutes to ground ourselves through breath, reconnect with our body, and gently ease into the present moment.
Let’s begin this journey together by making space to just be — grounded, calm, and aware.
To download the My Possible Self app: https://mypossibleself.app.link/podcast
To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself
 

Living Well with Less: Embracing Limitations and an Imperfect Life with Oliver Burkeman

This episode of The Happier Life Project explores the idea that living well might not come from doing more, achieving more, or constantly striving; but from embracing less.What if the key to a fulfilling life lies not in endless productivity, but in recognizing our limitations and finding peace in the life we already have?
Bestselling author of ‘Four Thousand Weeks’ and ‘The Antidote’ Oliver Burkeman joins the show to talk about his newest release, ‘Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts’. A former Guardian columnist and contributor to The New York Times, The Wall Street Journal, and New Philosopher, Burkeman is known for his deep, compassionate insights on time, mortality, and the pursuit of a meaningful life.
This conversation delves into the psychological strain of relentless self-improvement, the illusion of ever having everything under control and being on-top of things, and the calm that emerges when we stop chasing the idea of finally having everything figured out. Burkeman challenges the very premise that life can ever be truly mastered, and the damaging belief that we’re somehow incomplete until we do. Instead, he invites us to let go of the idealised life and begin a more liberating journey, grounded in acceptance and intention.
Chatting to host Gabby Sanderson, Oliver shares how changing our relationship with avoided tasks can create a surprising sense of freedom, and how embracing our limitations can lead to greater clarity, connection, and purpose. The “recovering productivity geek” also reflects on why being truly present matters more than chasing endless to-do lists, why fearing the future is futile, and how accepting the limits of time might be the most liberating shift we can make. This episode offers grounded, thoughtful insights for anyone feeling overwhelmed by the pace of modern life and looking for a calmer, more meaningful way to live.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfOliver’s website: https://www.oliverburkeman.com/Sign up for Oliver’s free newsletter The Imperfectionist: https://www.oliverburkeman.com/the-imperfectionistTo follow Oliver on social media: https://x.com/oliverburkeman

Tech-Life Balance: Reclaim Your Wellbeing in a Digitally Distracted World with Dr. Anastasia Dedyukhina

In today’s hyperconnected world, we’re constantly scrolling, checking notifications, and juggling multiple digital distractions. But what is the true cost to our mental health and overall wellbeing?
In this episode of The Happier Life Project, host Gabby Sanderson is joined by Dr. Anastasia Dedyukhina, a leading global expert in digital wellbeing, two-time TEDx speaker, and bestselling author of Homo Distractus. Once a senior executive in the tech industry, Dr. Dedyukhina made a bold decision: she gave up her smartphone for 1.5 years. The result? A profound transformation in her focus, productivity, and overall quality of life.That experience led her to found Consciously Digital, a global network of over 150 digital wellbeing coaches and the first-ever ICF- and NBHWC-certified digital wellbeing program. Through her work, she’s helping people everywhere take control of their relationship with technology.
In this enlightening conversation, Gabby and Dr. Anastasia Dedyukhina delve into the profound ways technology is reshaping our behavior and mental health. They explore the hidden impacts of tech addiction and screen overwhelm, offering insights into how we can set healthier boundaries without disconnecting entirely. They also touch on how women, in particular, can be more vulnerable to the emotional toll of technology, from the pressures of curated online lives to the anxiety-fueled habit of doomscrolling that disrupts sleep, focus, and overall wellbeing. In addition, Dr. Anastasia unpacks what digital wellness truly means and shares practical, everyday tips for managing technology mindfully in our fast-paced, always-on world.
For anyone feeling the weight of constant connectivity, this episode offers a refreshing perspective on how to reclaim focus, balance, and wellbeing without completely unplugging from the digital world.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfDr. Anastasia Dedyukhina’s website: https://www.anastasiadedyukhina.com/Consciously Digital website: https://www.consciously-digital.com/To purchase Dr. Anastasia’s ‘Homo Distractus’ book: https://www.consciously-digital.com/book

Get Stuff Done Without the Stress: A Stress Awareness Month Crossover Special with Risa Williams

In honour of Stress Awareness Month, The Happier Life Project joins forces with The Motivation Mindset podcast for a special crossover episode—bringing together two powerful platforms to explore practical ways to manage stress, boost mental well-being, and reclaim your calm.
Risa Williams, psychotherapist, time management coach, author, and host of the award-winning productivity podcast The Motivation Mindset, joins us to mark Stress Awareness Month 2025 and this year’s theme, #LeadWithLove, by diving into her empowering latest book, 'Get Stuff Done Without the Stress'.
In this episode, host Gabby shares some of her favourite tools from the book, while Risa explains the psychology behind why they work so well. Risa also offers strategies for shifting away from hustle culture, toxic productivity, and harsh self-talk, guiding us toward approaching our goals with kindness, calm, and clarity.We explore what it really means to lead with love in our productivity habits, how we can manage time, tame stress, and boost motivation using practical, compassionate tools, and why rest, play, and self-compassion are not luxuries—they’re essential ingredients in actually getting things done.
If you’ve ever felt overwhelmed by your to-do list, burned out by pressure, or stuck in a cycle of procrastination, this episode is for you. Risa shares science-backed, self-compassion-fueled strategies to help you reclaim your time, protect your mental energy, and get things done—without sacrificing your peace of mind.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: https://www.instagram.com/mypossibleselfTo follow Risa Williams on Instagram: https://www.instagram.com/risawilliamstherapy/Risa Williams website: www.risawilliams.comTo purchase Risa’s book Get Stuff Done Without The Stress: https://www.amazon.com/Get-Stuff-Done-Without-Stress/dp/1684816874/ And check out The Motivation Mindset podcast in all the usual podcast places. 

Stress Awareness Month: Expert Guidance on Managing Life’s Pressures with Dr Bernadette Dancy

Stress is a natural part of life — bills, work, relationships, health, and everything in between. A little pressure can actually be a good thing, helping us rise to challenges, stay motivated, and grow. But when it starts to feel constant, overwhelming, or like it's running the show? That’s when stress becomes a real threat to our mental and physical health.
April is Stress Awareness Month, a time to pause, reflect, and find better ways to cope. This year’s theme, #LeadWithLove, encourages us to treat ourselves and others with compassion, even in the most trying moments. So, in honour of that, we're sharing a fantastic stress themed episode from The Happier Life Project archives.
In this Ask the Expert special, we put your stress-related questions — sent in via email and social media — to Dr Bernadette Dancy, a stress management specialist, coach, and corporate speaker. With years of experience helping people navigate stress and burnout, Dr Bernadette shares practical mindset shifts and lifestyle tools that dig deeper than the usual “just take a bath” advice.
Stress can manifest and present in all kinds of ways, which your questions really demonstrate — from stress eating, to burnout at work, a stressed-out partner, to fertility issues… we’ve got you covered.Whether you're feeling a little frazzled or on the edge of burnout, this episode is packed with empowering guidance to help you take back control and lead a calmer, more balanced life. You're not alone — and you don’t have to just “deal with it.” Let’s dive back in.
To download the free My Possible Self App: https://mypossibleself.app.link/podcastTo follow My Possible Self on Instagram: @mypossibleselfFor all things Dr Bernadette Dancy: https://www.bernadettedancy.co.uk/To follow Dr Bernadette on Instagram: @bernadettedancy_stresscoach/To learn more about Stress Ed: https://stress-ed.co.uk/To take the Stress Ed test: https://stress-ed.scoreapp.com/

Train Your Brain: Mastering Visualisation & Mental Fitness with Maya Raichoora

The Happier Life Project is your go-to podcast for exploring ideas that help you feel good and live better. In this episode, host Gabby Sanderson dives into the transformative world of visualisation and mental fitness, which are powerful tools for building resilience, focus, and emotional strength when faced with life’s challenges and striving toward your goals and dreams.
Joining Gabby is Maya Raichoora, a trailblazing expert in mental fitness and visualisation. Maya, founder and CEO of Remap Mental Fitness and Nike’s first-ever mental fitness and visualisation trainer, brings a wealth of experience, having worked with top athletes, business leaders, and major brands like Amex, LEGO, and PWC. She shares insights from her own inspiring journey and her new book, 'Visualise: Think, Feel, Perform Like the Top 1%'.
In this episode, you’ll discover Maya’s five key areas of mental fitness and the crucial differences between visualisation and manifestation. She explains why elite athletes and business leaders rely on visualisation and how you can get started to experience its benefits. Maya also shares how visualisation builds resilience during tough times, can help with confidence and self esteem and introduces the powerful ‘Predator Mindset’ technique to help you take control of your future. 
Additionally, Maya breaks down the five types of visualisation from her book, which is full of practical tips and exercises to strengthen your mindset, overcome setbacks, help your body heal, and unlock your full potential. Tune in for a compelling conversation with actionable insights and proven strategies to harness the power of your mind, elevate your performance, and create lasting positive change in your life.
To download the My Possible Self app: https://mypossibleself.app.link/podcastTo follow Maya on Instagram: https://www.instagram.com/maya.mental.fitness/For all things Maya: https://mayaraichoora.com/To order Maya’s book ‘Visualise’: https://mayaraichoora.com/visualise