Advertise on podcast: Action for Happiness

Mark Williamson chats with behavioural change specialist Shahroo Izadi about using self-compassion to support lasting habit change. Drawing on her work in addiction treatment and her book The Kindness Method, Shahroo shares practical exercises—like the snapshot letter and the "Someone I Love" practice—to help listeners speak to themselves more kindly and find the next best step. The episode explains why harsh self-criticism often backfires, how small acts of self-care make change easier, and offers simple, actionable tips for turning kinder self-talk into sustainable behaviour change.

Mark speaks with Dr. Sian Williams, a broadcaster and chartered counselling psychologist, about understanding anxiety as a protective signal and practical ways to live well with it. They explore how anxiety shows up in the body, simple grounding and breathing techniques (like 5-4-3-2-1 grounding and box breathing), and the importance of naming feelings with kindness. The episode offers actionable tools—the worry tree for deciding what you can control, daily practices to soothe the nervous system, and a values-based approach to guide responses—along with compassionate insights for anyone learning to manage anxiety.

Shawn Achor explores how conscious and unconscious beliefs shape experience, health and success, showing that our mindset can alter outcomes - from healing to happiness. This episode offers practical practices (memory re-encoding, the ‘‘disaster elevator,’’ qualifiers and warrants) to shift beliefs, build connection, and reclaim agency in a changing world.

In this episode Mark Williamson speaks with Dr. Rick Hanson about building resilient wellbeing through mindfulness, compassion, and positive neuroplasticity. They explore short centering practices, how to befriend yourself, and ways to respond to stress without getting stuck in the “red zone.” Rick also outlines real‑world actions and resources — including the Global Compassion Coalition — to help listeners grow inner strengths, seek support when needed, and contribute to a kinder, more resilient world.

Designer and author Ingrid Fettel-Lee joins Mark to explore how our surroundings shape emotions and how small, repeatable moments of joy build resilience. Drawing on design, psychology and practical exercises, Ingrid guides listeners through "joy spotting," micro-rituals and simple environment changes—color, light, plants and shapes—that make daily life more uplifting. The episode offers actionable tips for creating and sharing joy, balancing grief and care for others, and using tiny practices to reset stress and strengthen wellbeing. Resources mentioned include a free "50 Ways to Create Joy" guide and joyful conversation starters for home and work.

In this episode Mark Williamson speaks with Dr. Michael Steger, founder of the Center for Meaning and Purpose, about reclaiming meaning and purpose amid modern life’s chaos. They explore three pathways to meaning—significance (mattering), coherence (making sense of life), and purpose (motivated action)—and offer practical tips for cultivating each, including savoring, storytelling, community connection, and healthy boundaries. Listeners are invited to reflect on their life chapters, support others’ sense of meaning, and act kindly to create a more meaningful, connected world.

Dr. Sian Williams interviews Dr. Mark Williamson, CEO of Action for Happiness, about his new book Make Life Happier: 23 Practical Ways to Feel Better, Find Meaning and Make a Difference. They explore practical happiness experiments - mindful breathing, self‑compassion, social fitness, listening skills, and realistic optimism - to discover what works for each person. The episode also covers how to connect with others, turn grief into action, and use your strengths to make a positive difference in your community, with live audience questions and tips for everyday habits that boost well‑being. Get your copy of Make Life Happier here: https://geni.us/MakeLifeHappier

Mark Williamson interviews Dr. Jessamy Hibberd, chartered clinical psychologist and author of The Overthinking Cure, about how overthinking can spiral into low mood and anxiety and why it often feels like control when it isn’t. Jessamy outlines a simple five-step approach: notice your overthinking, shift your mood (mindfulness, body-based strategies, distraction), challenge unhelpful thoughts, accept what life brings, and take action to face fears. The episode includes practical tips for nighttime rumination, neurodiverse minds, and supporting loved ones with compassion.

In this episode Mark speaks with Professor Bob Waldinger, director of the Harvard Study of Adult Development, about what 85 years of research reveal about happiness. They explore how close relationships, generosity, attention, and purpose strongly influence both emotional well‑being and physical health. Bob offers practical tips - reach out to someone you miss, practice “social fitness,” cultivate radical curiosity in familiar relationships, and join shared activities or volunteering - to build a more meaningful, happier life at any age.

In this episode Mark speaks with Katy Milkman of Wharton about how to use the "fresh start" effect and behavioural science to make real, lasting changes. They cover why change is hard and practical tactics to overcome impulsivity, procrastination, forgetfulness and low motivation. Key strategies include temptation bundling (pairing chores with treats), commitment devices and penalties, concrete implementation plans, helpful defaults, social support and breaking big goals into bite-sized daily actions.

In this episode Mark Williamson speaks with Mo Gawdat, former Google X exec and author of Solve for Happy, about how to retrain the brain, beat negative self‑talk, and find calm, contented happiness even after loss. Mo shares his personal story, the 1 Billion Happy mission, and practical tools including a three‑question flowchart, reframing techniques, and a simple exercise to quiet the inner critic. Listeners will learn how to separate from unhelpful thoughts, respond constructively to setbacks, and cultivate realistic optimism and gratitude to improve wellbeing for themselves and others.

Join Mark and psychotherapist Owen O'Kane as they explore evidence-based, practical ways to manage stress, unhelpful thoughts, and emotional overwhelm. Owen shares simple body-based techniques, storytelling tools, and daily habits to help you respond more effectively to life’s challenges. Learn how to locate emotions in the body, reframe your inner critic, build small daily rituals, and strengthen connection and hope — clear, actionable steps you can use today to improve your mental wellbeing.

In this enlightening episode Mark Williamson speaks with Sir Anthony Seldon about the difference between pleasure and lasting happiness, practical ways to build resilience (including mindfulness, the Action for Happiness 10 keys, exercise and community), and how to teach young people the life skills they need to thrive. They discuss coping with loss and chronic pain, the role of meaning and connection, and simple steps listeners can take to support their own well‑being and that of others.

Host Mark Williamson talks with Dr. Fred Luskin, founder of the Stanford Forgiveness Project, about how to let go of anger and resentment and find peace. They cover what forgiveness is (and isn’t), guided meditations, grieving versus grievance, and practical tools for forgiving others and yourself. The episode includes simple mindfulness exercises, real-life Q&A about boundaries, abuse, trauma and divorce, and the message that forgiveness is a teachable skill that helps restore connection, reduce suffering and reclaim life in the present.

In this enlightening episode of the Action for Happiness podcast, host Mark Williamson engages in a thought-provoking conversation with Dr. Nerina, a renowned physiologist and sleep therapist. With over 25 years of experience and several acclaimed books to her name, Dr. Nerina shares her expertise on how feeling safe can significantly improve sleep quality. The discussion explores the vital role of the autonomic nervous system, introducing listeners to concepts such as neuroception and interoception, and the science behind creating a safe internal environment. The episode delves into practical techniques for cultivating inner safety, which not only enhance sleep but also overall well-being. Listeners are guided through exercises like the soothing Havening technique and reminded of the powerful effects of love and gratitude on the nervous system. With a focus on realistic sleep expectations and a compassionate approach to self-care, this episode provides valuable insights for anyone looking to improve their sleep and lead a more balanced, happier life.