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.