Have you ever told yourself, “I’ll be happy when…”? It’s such a common thought that we really don't question it. But what happens when you finally reach that goal, milestone, or dream? Too often, the happiness you imagined doesn’t last, or doesn’t show up at all.

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 Podcast Resources Hub to help you put this week’s Happiness Challenge into practice.

Connect With Me:
Instagram | Website | Facebook

Music: "Be Happy" by danamusic

Building a Happiness Ritual: One Small Moment That’s Just for You

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.

Connect With Me:
Instagram | Website | Facebook

Music: "Be Happy" by danamusic

The Role of Habits in Happiness: How small, consistent actions shape our identity and well-being

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

Connect With Me:
Instagram | Website | Facebook

Music: "Be Happy" by danamusic