Happier with Gretchen Rubin

For “Move Happier,” Gretchen talks with Marielle Segarra, host of NPR’s Life Kit, about ditching the all-or-nothing rule, making the most of everyday activities, and the importance of smell and lighting.

Episode highlights:

Reduce friction: set out your gear the night before [00:00]

The five-minute rule: tell yourself you only have to move for five minutes, and momentum carries you [00:00]

Strength training basics: bodyweight moves like air squats and wall push-ups, no equipment needed [00:00]

Why strength work matters for bone density, brain function, and joint health [00:00]

Mentioned in this Episode:

NPR Life Kit: How to move more this year, featuring Michelle Segarra and Katy Bowman

NPR Life Kit: It’s ok to run slow AF, featuring Martinus Evans

NPR Life Kit: Get into strength training

NPR Life Kit: How to stop procrastinating and start exercising

Move 26 in ‘26 resources

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 choices. Visit megaphone.fm/adchoices

We discuss the happiness of a trip with old friends, a way to reframe the task of taking our pills, and a surprising fact about GLP-1s.

Episode highlights

Something Making Us Happier—Say “I’ve made this plan, come if you can,” & reframe prescriptions as “I’m lucky to live when my health issues can be fixed,” not “I have to take lots of pills”[00:00]

I’ve Been Meaning to Ask You: Perfume sales and GLP-1s[00:00]

Spotlight on a Tool—Find the full collection of Darker Secrets of Adulthood: Uncomfortable Truths for Our Complex Lives on Substack [00:00]

Mentioned in this Episode

NYT: “Rise of GLP-1s Leaves Food Industry Holding Party-Size Bag” [Insert Link]

Secrets of Adulthood (Gretchen’s Substack, including the Darker Secrets of Adulthood collection, Oct 21) [Insert Link]

Secrets of Adulthood book [Insert Link]

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 choices. Visit megaphone.fm/adchoices

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 guessing game⁠

⁠Try the Happier app monthly jump-start challenge⁠ (this month: 7 quick wins to clear the decks)

Sister Light, Sister Dark by Jane Yolen (⁠Amazon⁠, ⁠Bookshop⁠)

⁠Take the Four Tendencies quiz for free ⁠

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.

Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Podcasts app.

Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Episode:

Better Than Before (Amazon, Bookshop)

The Happiness Project (Amazon, Bookshop)

Pantone color finder

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 choices. Visit megaphone.fm/adchoices