In this episode of Redefining Happiness, we look at how so many women end up chasing lives that don’t actually fit them. I’ll share how I got caught up in a high-achieving sales culture I thought I wanted, until I realized it was never really mine.

We’ll talk about why some goals feel empty after you reach them, how to spot when you’re living by someone else’s values, and what to do instead.

What you’ll learn:

• Why success can feel disappointing
• How to tell if a goal is really yours
• What’s underneath the urge to prove yourself
• A self-reflection challenge to bring your happiness back home

If you enjoy today's episode and want to continue this journey with other like-minded people, join us in my FREE Skool community where you’ll find:

• A free workshop that walks you through the most common happiness myths 
• The podcast resources hub 
• A community of others on the same path. 

Come find your tribe! Go to skool.com/thegoodlife to sign up.

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Music: "Be Happy" by danamusic

In this episode of Redefining Happiness, we break down the science behind why our biggest achievements often leave us feeling empty and searching for the next milestone. You'll discover the two-part psychological process that keeps us stuck in an endless cycle of wanting more, and why happiness always seems just out of reach.

What You'll Learn:

·       The psychology of hedonic adaptation and why your brain is wired to reset to baseline happiness

·       How the "adapt and level up" cycle keeps you chasing the next achievement

·       Why thinking of happiness as a destination sets you up for disappointment

·       Practical strategies to find satisfaction and contentment in your current life

·       How to pursue goals without depending on them for your happiness

This episode offers real solutions for breaking free from the "never enough" mindset. Whether you're struggling with career satisfaction, relationship fulfillment, or general life contentment, you'll walk away with actionable insights for creating sustainable happiness.

Stop chasing happiness and start redefining it. Your journey to lasting satisfaction starts here.

And be sure to check out the FREE Podcast Resources Hub, your go-to library for exercises, templates, and exclusive content to help you apply what you’re learning each week. Use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

If you haven’t signed up yet, this is the perfect time to join. It’s free, and once you’re in, you’ll get access to every episode’s tools, including bonus downloads I don’t share anywhere else.

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What you’ll learn in this episode:

• How savoring strengthens your memories and boosts happiness
• Fred Bryant’s research on the benefits of savoring
• Practical ways to savor daily moments, both big and small
• How anticipation, presence, and savoring work together to stretch joy across time

And be sure to check out the FREE Podcast Resources Hub, your go-to library for exercises, templates, and exclusive content to help you apply what you’re learning each week. Use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

If you haven’t signed up yet, this is the perfect time to join—it’s free, and once you’re in, you’ll get access to every episode’s tools, including bonus downloads I don’t share anywhere else.

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Music: "Be Happy" by danamusic

In Part 2 of our three-part series on “Stretching Happiness Across Time,” we’re talking about presence and how to feel the good in the moment. You’ll learn why being mentally checked out is so common (especially in our phone-addicted world), how it affects your happiness, and why even small moments of awareness can shift how connected and content you feel in your life.

We’ll explore:

• The science behind presence and happiness
• How mindless scrolling hijacks your attention and your joy
• What it means to “savor” a moment, and why it matters
• A simple daily practice to bring your mind back to now

Happiness isn’t hiding in the next big thing. It’s often already here, you just have to be present enough to feel it.

And be sure to check out the FREE Podcast Resources Hub, your go-to library for exercises, templates, and exclusive content to help you apply what you’re learning each week. Use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

If you haven’t signed up yet, this is the perfect time to join—it’s free, and once you’re in, you’ll get access to every episode’s tools, including bonus downloads I don’t share anywhere else.

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Music: "Be Happy" by danamusic

Have you ever noticed how looking forward to something, big or small, can boost your mood days in advance? In this episode, I’ll explain how anticipation works in the brain, why it matters more than we realize, and how you can intentionally build more of it into your everyday life.

We’ll talk about why daydreaming isn’t a waste of time, how small rituals can spark big joy, and what stops us from letting ourselves feel excited. Plus, I’ll share five simple ways to bring anticipation into your week, no vacation or big event required.

Your Happiness Challenge this week will help you start practicing this right away, so you can stop rushing through your days and start enjoying what’s ahead.

If you’re ready to feel more joy now, not just when the good thing finally happens, this one’s for you.

And be sure to check out the FREE Podcast Resources Hub, your go-to library for exercises, templates, and exclusive content to help you apply what you’re learning each week. Use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

If you haven’t signed up yet, this is the perfect time to join—it’s free, and once you’re in, you’ll get access to every episode’s tools, including bonus downloads I don’t share anywhere else.

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Music: "Be Happy" by danamusic

In this episode, we’ll explore why the emotional payoff we expect from achievement often fades so quickly. We’ll talk about the human tendency to overestimate how good we’ll feel “once we get there,” and why real, lasting happiness isn’t found in arriving at some future destination but in how we live right now.

I’ll share research on why we’re wired to misjudge what will make us happy and how this can keep us chasing goal after goal without feeling truly satisfied. And most importantly, we’ll look at what you can do instead, so you can bring more of the feelings you want into your everyday life.

Plus, there’s a free reflection worksheet waiting for you in the FREE Podcast Resources Hub to help you put this week’s Happiness Challenge into practice.

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Music: "Be Happy" by danamusic

If you ever feel like your days carry you along without giving you a moment to breathe, this episode is for you.

Today we’re talking about happiness rituals. Simple, intentional moments you choose on purpose to reconnect with how you want to feel. Unlike habits you do on autopilot, these rituals are interruptions you welcome. A way to slow down and remember that you’re more than your to-do list.

We’ll talk about why these rituals work, what research says about the best ways to keep them meaningful, and how to design one that actually fits your life. Whether you use yours to start the day with a little more space for yourself, wind down at night, or rescue yourself when the day gets too loud, you’ll leave with ideas for creating your own personal signal to slow down and feel good.

This week’s Happiness Challenge will guide you in designing and trying your own ritual, so you can make space to feel more like yourself, one small moment at a time.

I have created a worksheet in the FREE Podcast Resources Hub to help you design your ritual. The use THIS LINK or go to karencastillo.org.

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Music: "Be Happy" by danamusic

When we think about what creates happiness, we often imagine big events or major life changes. But research shows that the real foundation of happiness is built through small, everyday habits. In this episode, we explore how habits influence our emotional well-being, how they’re formed in the brain, and why repetition and environment, not willpower, is the key to change.

You’ll learn:

·       Why up to 40% of your daily actions are habitual

·       How direct context cuing shapes your behavior automatically

·       What neuroscience reveals about the effort habits require

·       How to replace draining habits with ones that support happiness

·       Why even one-minute habits can make a lasting difference

This week’s Happiness Challenge: The Tiny Habit Practice

Your challenge this week is to create a 1-minute happiness habit. Choose one small action that feels good to you, and remember, start tiny. It could be:

• Lighting a candle and taking three deep breaths
• Stepping outside for a minute and really noticing your environment
• Writing one thing you are grateful for and feeling that gratitude
• Texting someone just to say you’re thinking of them

Commit to doing it every day for one week. Same time, same place if possible. That’s it. Start that habit for one week. Forget the outcome, just do it. Then next week you can decide if you want to continue.

I have created a worksheet in the FREE Podcast Resources Hub to help you log your habit and plan for ways to slowly increase it for more impact. The use THIS LINK or go to karencastillo.org.

Resources Mentioned:

• [Free Download] The Tiny Habit Practice–available now inside the Podcast Resources Hub
• Habits—A Repeat Performance By: David T. Neal, Wendy Wood, and Jeffrey M. Quinn

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Music: "Be Happy" by danamusic

In this final episode of our Broaden-and-Build series, we explore the big picture: what all those small moments of joy and positive emotion are really leading to: flourishing.

If you’ve ever felt like you’re just going through the motions, you’re not alone. Many people today are stuck in a state of languishing, not depressed, but not thriving either. In this episode, I break down what flourishing actually looks like, how it differs from languishing, and why it’s not something you have to earn or figure out. It’s something you can build, slowly and intentionally, starting with a few small shifts.

We’ll talk about how positive emotions reshape our lives, why they matter more than we think, and how to begin moving toward a life that feels fuller, more alive, and more like you.

What You’ll Learn:

• Why flourishing is about progress, not perfection
• The difference between flourishing and languishing, and why many of us live in between
• How positive emotions can help you build resilience, connection, and lasting well-being
• Small, practical ways to start moving toward a life that feels more fulfilling
• How our culture of disconnection and busyness contributes to languishing, and what to do about it

This Week’s Happiness Challenge: Mindful Photography

This week, your Happiness Challenge is a creative one, and it’s based on research from Dr. Jaime Kurtz and Dr. Sonja Lyubomirsky.

They found that taking photos of meaningful or positive moments can actually increase happiness, not just by documenting the moment, but by encouraging you to notice and savor it more deeply.

Here’s how to do it:

Throughout the week I want you to take some photos of what brings you happiness and makes you feel good. This isn’t a vision board of what you want your future to look like, they should represent what brings you positive feelings now in your daily life. Ask yourself, if you wanted someone to understand you and what you care most about, how would you capture it?

Take at least five photos this week. Then create a file on your phone or computer, somewhere that you can access them easily. Add to them when you experience something good and refer to them when you need a boost.

I’ve also created a printable worksheet with journaling prompts around this exercise. It is the last part of the “Positivity Reset Kit” I’ve been putting together throughout this series, and together they’ll help you build the habit of prioritizing positivity in your everyday life. They are available now for free in the Podcast Resources Hub. You can find the link in the episode description or head to karencastillo.org and click on Podcast. Or use THIS LINK to get started!

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Music: "Be Happy" by danamusic

You’ll also learn about the 3-to-1 positivity ratio, what it means for your daily life, and how to use it as a guide for creating more balance, growth, and emotional well-being.

This Week’s Happiness Challenge: The Good List
This week, I want you to start paying attention to the smallest moments of positive emotion, especially the ones you’d normally overlook, and start a running list of the good things in your day. Things like a small laugh, a quiet moment before you get out of your car, or the comfort of home.

They don’t have to be big, just real. Your only job is to notice them, and when you do, think, “That goes on the good list.” The goal isn’t to explain why it mattered, just to start noticing the moments that feel good.

This exercise is great because more you notice these moments, the more you develop an eye for them. Before you know it, you’ll find yourself looking for bright spots in your day and noting them without even making any effort.

And even the smallest positive moments can create momentum. This is how upward spirals begin, not with big changes, but with small shifts in awareness.

To help keep you on track I’ve created a FREE printable worksheet called The Good List. This worksheet is a continuation of the tools from the other episodes in this series, and together they’ll help you build the habit of prioritizing positivity in your everyday life. They are available now for free in the Podcast Resources Hub. You can find the link in the episode description or head to karencastillo.org and click on Podcast.

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Music: "Be Happy" by danamusic

In this episode of Redefining Happiness, we’re continuing our look at the Broaden-and-Build Theory with a focus on resilience. You’ll learn how positive emotions like joy, amusement, and curiosity can help you bounce back from adversity, not by pretending everything’s fine, but by expanding your capacity to cope with clarity and creativity.

We’ll talk about how resilient people use emotional range (not toxic positivity), and why finding small moments of connection or meaning during tough times isn’t a distraction, it’s part of recovery.

This Week’s Happiness Challenge: Pause and Reframe
When something hard, frustrating, or overwhelming happens this week, take a moment to acknowledge it fully, don’t brush it aside. Then ask yourself, “Is there something small and positive I can notice or create alongside this?” or just "What's Good?"

Some ideas include:

• Try reframing “I have to do this” with “I get to do this” if what you’re doing is hard but something you want to do
• A hopeful thought or daydream about when the hard time passes
• Focus on something that made you laugh, or find something to laugh about
• Even leaning into the hard thing and recognizing your own effort to keep going

If you’d like help with this practice, I’ve created a FREE Expanded Worksheet in the Podcast Resources Hub. It includes a journaling space to reflect on both the difficult moments and the positivity you notice. The free Resources Hub is your go-to library for exercises, templates, and exclusive content to help you apply what you’re learning each week. Use THIS LINK to get started!

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Drawing on Dr. Barbara Fredrickson’s Broaden-and-Build Theory, you’ll learn how emotions like joy, interest, and contentment expand your thinking, create long-term benefits, and even help undo the effects of stress on your body.

We’ll also talk about why increasing positive emotions isn’t indulgent, it’s essential. It strengthens your relationships, your creativity, your well-being, and even your longevity.

This week’s Happiness Challenge: Build Your Positivity Reset Kit

This week, I invite you to create your own Positivity Reset Kit, a go-to collection of things that help lift your mood and ease stress, so that they’re already available for you the next time you’re having a tough day.

Here are a few ideas to get started:

A playlist of songs that always make you feel better, bonus if they’re fun to sign along to

A folder of funny cat videos (or whatever makes you laugh)

Photos from good times that remind you of the what you love and value most, or just make you happy

A list of people you feel safe reaching out to

Quotes or messages that help you feel grounded or inspired

Then, when you’re feeling anxious, stressed, or down, pull something from your reset kit and see how it shifts your state.

To help you build and test this, I’ve created a FREE Positivity Reset Kit inside the Free Podcast Resources Hub with templates, worksheets, and journal prompts that together build an effective tool to help you reset your mood and calm your mind. 

This kit is only available in the hub, so head to karencastillo.org and click on Podcast, or find use this link to get started.

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What if lasting happiness isn’t found in one big goal, but in how you choose to focus on your everyday life?

In this episode of Redefining Happiness, we explore the Focusing Illusion, a concept from Dr. Daniel Kahneman and Dr. David Schkade that shows how our minds exaggerate the importance of whatever we’re currently thinking about. That hyperfocus on one goal, one milestone, one area of stress? It might be quietly distorting how happy you feel, and how satisfied you believe you are.

You’ll learn how this mental habit can cause us to delay happiness, misjudge our well-being, and overlook the smaller, sustaining moments that actually shape our emotional lives. We’ll also look at why daily life, not milestone moments, is where lasting well-being is built.

This episode is a reminder that no single achievement will ever carry the full weight of your happiness. But where you place your attention each day just might.

 This Week’s Happiness Challenge: Refocusing the Goal

This week’s Happiness Challenge is a journaling exercise all about gently shifting your focus.

I want you to take a few quiet minutes and reflect on where your attention is going. 

 Is there one big thing you’re pinning your happiness on right now? Are you enjoying the process? Are you over-investing in one big goal at the expense of the present? 

Want to go deeper?

To help you go deeper, I’ve created an expanded journaling worksheet with reflection questions to help you reframe the way you relate to your goal and reconnect with what actually brings you happiness.

You can grab the full worksheet inside the FREE Podcast Resources Hub just use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

If you haven’t signed up yet, this is the perfect time to join, it’s free, and once you’re in, you’ll get access to every episode’s tools, including bonus downloads I don’t share anywhere else.

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Do you remember how something felt, or just how it ended?
This week on Redefining Happiness, we explore the Peak-End Rule, a concept from psychologist Daniel Kahneman that shows how our memories of experiences are shaped by two key moments: the emotional high point and the ending. The rest often fades away.

You’ll learn why these two moments matter so much, how they influence your decisions and life story, and how businesses are already using this psychological insight to shape your loyalty and perception. More importantly, you’ll discover how you can apply this same principle to create richer, more meaningful memories in your everyday life.

Whether it’s your daily routine or a once-in-a-lifetime trip, you’ll leave this episode with tools to design more intentional, joy-filled moments, both while you’re living them and long after they’ve passed.

What You’ll Learn:

• Why your memory doesn’t capture the full experience, and what it remembers instead
• How the Peak-End Rule is already used in hospitality, entertainment, and retail to shape your perception
• Simple ways to design better moments in your day, from errands to workouts to relationships
• Why you don’t need to control everything, just the peaks and the endings

This Week’s Happiness Challenge: The Meaningful Moments Challenge

This week make I want you to make a point of intentionally creating a positive ending to some part of your day. Work, workout, errands, anything. It does not have to be big. It could be singing along to a favorite song, a few minutes of gratitude, or even treating yourself to a brownie. 

At the end of your day, reflect: How did that ending shape your memory of the day?

Lastly. At the end of the week, notice how your week felt when your tasks start feeling more fun.

You’ll find a printable worksheet for this challenge in the Podcast Resources Hub, your go-to library for tools, guides, and bonus content. The link is in the episode description or at karencastillo.org under “Podcast.”

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Welcome back to Redefining Happiness. I’m Karen Castillo, and today we’re exploring an important, and often overlooked, idea about happiness:

We don’t just live our lives once—we live them twice.

There’s the version we experience moment by moment, and the version we remember and tell ourselves later. And understanding the difference between these two selves can change the way we make decisions, design our days, and ultimately, how happy we feel about our lives.

 In this episode, I’ll walk you through the powerful concept introduced by psychologist Daniel Kahneman: the experiencing self and the remembering self. You’ll learn why the stories we tell about our lives sometimes feel disconnected from how our lives actually feel, and what you can do to bridge that gap.

We’ll talk about how mindfulness, gratitude, and redefining what we value can bring the two selves closer together, helping you build a life that not only looks good in memory, but feels good while you're living it.

This episode will help you rethink the way you pursue happiness, not by chasing milestones, but by shaping meaningful, satisfying days that leave both your experiencing and remembering selves fulfilled.

What You'll Learn: 

• Why the experiencing self and remembering self sometimes disagree
• How the brain naturally forgets most moments, but stitches together a story from just a few highlights
• Why our remembering self often drives major life decisions
• How mindfulness and gratitude strengthen both daily living and memory
• How changing your definition of happiness can reshape both the life you live and the story you tell about it

This Week’s Happiness Challenge: Tracking Your Two Selves

This week, I invite you to get to know your two selves a little better. At the end of each day, take a minute to ask yourself: 

1. How was my day? What kind of day was it? 
2. Then think back over your day and take an inventory of it. Picture the different moments of your day. The people you talked to, the things you did that interested you, the ways that you entertained yourself, if you learned anything, if you accomplished anything, how tasty were your meals, did you help anyone, did you laugh? Play back the scenes of your day like a movie. 
3. Lastly, does your initial assessment line up with how you feel about your day when you take the time to really see it? 

Resources Mentioned:

• [Free Download] Two Selves Reflection Worksheet – available now inside the Podcast Resources Hub
• Daniel Kahneman’s research on the experiencing self and remembering self.

Want to go deeper?

Sign up for free access to the Podcast Resources Hub, where you’ll find expanded versions of every Happiness Challenge, printable worksheets, and bonus tools to help you design a happier, more intentional life. 

Listen now and start creating a life that feels as good as it looks.

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Most of us go through our days on autopilot—tackling to-do lists, handling responsibilities, and hoping that something fun might happen along the way. But what if we could intentionally design our days to include moments of joy, fun, meaning, and peace?

In this episode of Redefining Happiness, I introduce the concept of "prioritizing positivity," a term rooted in research by Lahnna Catalino and Barbara Fredrickson. You’ll learn that it’s not about forcing a smile or ignoring difficulties, but about intentionally creating space in your day for experiences that genuinely lift you up. I'll share how this evidence-based approach can transform your daily experience without requiring major life changes.

What You'll Learn:

• The difference between waiting for happiness and designing your day for it
• Research showing how intentionally scheduling positive moments improves well-being
• Why efficiency-focused days leave us emotionally undernourished
• Simple ways to build small "happiness pockets" into even your busiest days
• How to let joy coexist with struggle, avoiding toxic positivity

Episode Highlights

Building vs. Waiting for Happiness
I've found that most of us build our days for efficiency rather than emotion, hoping happiness will somehow find its way in. Prioritizing positivity flips this approach by intentionally scheduling moments that bring joy, creating a day that supports well-being.

The Science of Scheduled Joy
I share research by Catalino and Fredrickson showing that people who intentionally make space for positive activities throughout their day report greater life satisfaction and well-being than those who wait for happiness to happen to them.

Redefining What Happiness Means
I explain how true happiness isn't found in achievement, approval, or wealth—it's built from small meaningful moments experienced throughout your day. This practice helps you stop measuring happiness by accomplishments and start noticing how your life actually feels.

This Week's Happiness Challenge

Positivity Planning

1. Choose one small daily activity that brings you genuine enjoyment (not something productive—just something fun or pleasant)
2. Schedule it in your calendar or set an alarm—make it non-negotiable
3. Reflect at the end of the day on how this moment affected your overall mood and experience

This simple practice helps you create intentional space for positive emotions, transforming how your day feels and how you remember it.

Resources Mentioned

• [Free Download] Prioritizing Positivity Planner - I've created this with reflection prompts, a five-day tracker, and a guide to building your own feel-good routine
• Research by Lahnna Catalino and Barbara Fredrickson on prioritizing positivity: https://greatergood.berkeley.edu/images/uploads/Catalino_2014_Prioritizing_Positivity.pdf

Get your free download of the Prioritizing Positivity Planner in the FREE Podcast Resources Hub—your go-to library for all podcast worksheets and exclusive tools. Sign up once, and you’ll have access to the new podcast materials as the

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Music: "Be Happy" by danamusic

We’re rethinking the idea that happiness is something you have to go out and find. What if it’s not out there waiting to be discovered—but already within you, waiting to be noticed?

In this episode, we’ll explore how the way we talk about happiness shapes the way we experience it, and why shifting your focus from external chasing to internal noticing can change everything. You’ll learn why small, intentional moments matter more than you think, how happiness is shaped by your mindset, and what a powerful study by Sonja Lyubomirsky reveals about where true well-being comes from.

Plus, I’ll walk you through a simple challenge that helps you start seeing happiness in the life you already have.

Get instant access here: PODCAST RESOURCES HUB Sign up once and unlock exclusive tools, guides, and exercises to support your happiness journey. 

Happiness isn’t something you find, it’s something you create and it’s already inside you.

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For years, we’ve heard that money doesn’t affect happiness beyond a certain point—usually around $75,000, but recent research paints a more nuanced picture, one that’s worth paying attention to.

In this episode, I walk through the updated findings on income and happiness, and why financial security can support well-being—but only when it’s paired with internal growth. Because even a full bank account won’t lead to fulfillment if we’re not doing the inner work.

You’ll also get this week’s Happiness Challenge: a thought experiment that starts with a million-dollar question—what would you actually be willing to give up for money, and what’s beyond any price tag?

To go deeper, download the free worksheet for this challenge in the Podcast Resources Hub. 

Get instant access here: PODCAST RESOURCES HUB Sign up once and unlock exclusive tools, guides, and exercises to support your happiness journey. 

If you’ve ever questioned the role money plays in your well-being, or wondered why success doesn’t always feel as satisfying as you expected, this episode is for you.

Listen now and rethink the way you view money and happiness.

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Happiness isn’t just excitement or joy—it’s also peace, contentment, connection, and so much more. The way we talk about happiness shapes how we experience it, and when we broaden our understanding of what happiness feels like, we start to recognize more of it in our daily lives.

I’ll walk you through:

• How your brain’s negativity bias can make happiness harder to see
• How observing your happiness increases it
• Why the words you use impact the way you feel
• A simple practice to help you notice and name happiness in all its forms

Happiness Challenge: This week, I’m challenging you to expand your happiness vocabulary with a quick and easy exercise that will help you start seeing happiness everywhere.

I also created a Happiness Vocabulary Workbook & Word Search to help you go even deeper! You can grab it now inside the Podcast Resources Hub, where you’ll find all my podcast exercises, guides, and bonus content. 

Get instant access here: PODCAST RESOURCES HUB Sign up once and unlock exclusive tools, guides, and exercises to support your happiness journey. 

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You’ll learn:

• Why happiness is more than just positive emotions
• The difference between hedonic (feel-good) and eudaimonic (meaningful) happiness
• How life satisfaction influences your overall well-being and why your perspective matters
• What research reveals about balancing these different types of happiness

Plus, I’ll introduce this week’s Happiness Challenge, a simple exercise to help you start mapping your own happiness patterns.

Get the Happiness Mapping Worksheet inside the FREE Podcast Resources Hub! Sign up once and unlock exclusive tools, guides, and exercises to support your happiness journey. Use THIS LINK to get started or head to karencastillo.org and click on “Podcast.”

Listen now and start redefining happiness in a way that works for you!

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Music: "Be Happy" by danamusic

Music: "Be Happy" by danamusic