The Positive Psychology Podcast - Bringing the Science of Happiness to your Earbuds with Kristen Truempy (Psychology)

We will talk about the anatomy of habits, discuss BJ Fogg's work on tiny habits and then address some things which make successful habit implementation more likely. This episode is meant to revisit some of the aspects of the Happy Habits interview episode (number 26) and to add a different approach to habits that is easy and helpful. We will also talk about the obstacles and excuses that can trip you up.

For those of you who want to delve deeper into the topic of habits I can recommend two books:

  • The Power of Habit by Charles Duhigg
  • Better than Before by Gretchen Rubin

If you go through this link you will not only get a new audiobook for free but you will also get the fuzzy feeling of knowing that you sponsored a month's worth of hosting fees.



Direct download: 067_PPP_160320.mp3
Category:Psychology -- posted at: 9:24pm CET

Comfort and convenience

  • We seek comfort through convenience.
  • The time that convenience was designed to create for more important things is often taken up by more convenience
  • Convenience is a never ending task.
  • Our tolerance for discomfort steadily decreases which in turn is related to a lowering of our psychological well-being
  • A way out is to allow more risk and failure back into our lives


  • The number of ads outnumbers probably all other messages we get every day
  • Without thinking about our relationship with consumerism it controls us
  • Rethinking consumerism is not about saying goodbye to fun and joy
  • It's about aligning what's important to us with how we spend our energy and resources
  • This creates room for the great stuff


  • gratitude
  • savouring
  • mindfulness
  • thinking about values and what you do and don't do
  • creation

Resources mentioned:

The Upside of your Dark Side by Todd Kashdan & Robert Biswas-Diener

Related episodes:

You can download any Audible book for free (psychology or say the Harry Potter series) if you go through . I am currently listening to Adam Grant's Originals, Brené Brown's Rising Strong and The Candy Machine by Tom Felling.

Audible does sponsor the podcast so should you decide to go through this link I will get a little something to cover the costs such as hosting at no extra cost to you. I love Audible and have been a customer since 2006 and a member with 1 or 2 books each month since 2010.

For more episodes of the Positive Psychology Podcast click

Direct download: 066_PPP_160305.mp3
Category:Psychology -- posted at: 3:09pm CET

One of the most interesting ways to implement positive psychology is by using techniques from the arts. You don't have to be a liberal arts college major to use and enjoy these techniques. Shannon Polly and I discuss how acting as if, posture, reading great speeches and improv theatre techniques help her Fortune 500 clients grow personally and develop and stronger executive presence. We also discuss how acting and authenticity relate to each other and have a special fun surprise at the end.

Shannon is a leadership development facilitator, coach, speaker, author and founder of Shannon Polly and Associates, with degrees in both music and drama. She is also among the first 150 people in the world to graduate with a Masters of Science in Applied Positive Psychology.

You can learn more about her work at

Character Strengths Matter: How to Live a Full Live

Shannon mentioned the comedian Yakov Smirnoff in case you're curious what a comedian with a positive psychology degree is like.

Amy Cuddy's TED talk on how body languages influences how we feel.

If you enjoy the talk you can download her audiobook for free if you sign up for a risk free trial at

Sonja Lyubomirsky The How of Happiness

Michelle McQuaid's Strengths Challenge


You can download any Audible book for free (psychology or say the Harry Potter series) if you go through

Audible does sponsor the podcast so should you decide to go through this link I will get a little something to cover the costs such as hosting at no extra cost to you. I love Audible and have been a customer since 2006 and a member with 1 or 2 books each month since 2010.

For more episodes of the Positive Psychology Podcast click



Direct download: 065_PPP_160205.mp3
Category:Psychology -- posted at: 5:16am CET

Episode 10 was for the guys, this one is for the ladies. Niyc Pidgeon, a positive psychologist who works mainly with female entrepreneurs and I discuss the differences between coaching men and women, when coaching makes sense, self-care and what kind of interventions Niyc uses with her clients to make them even more successful.

Find out more about Niyc at

Niyc mentioned this book:

Second Wave Positive Psychology by Kate Hefferon, Itai Ivtzan, Tim Lomas and Piers Worth.

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Direct download: 064_PPP_160205.mp3
Category:Psychology -- posted at: 6:14am CET

Elaine, a listener of the podcast, wrote in and suggested that I cover shame from the perspective of positive psychology. We will look at the work of Brené Brown, a rockstar shame and vulnerability researcher. Furthermore I will also address shame from a personal point of view, simply because not talking about it breeds more of it.

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Direct download: 063_PPP_160121.mp3
Category:Psychology -- posted at: 6:26pm CET

What do we sacrifice on the altar of speed and instant everything? Why is the imperative for speed bad for you and what can we do about it? We will talk about some of the surprising benefits that patience has on our lives.

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Direct download: 062_PPP_160109.mp3
Category:Psychology -- posted at: 2:57pm CET

Who doesn't want more happiness, optimism and balance in their life? Self-compassion, championed by Dr. Kristin Neff, is one of those things that almost nobody has enough of. We are very self-critical because we're afraid otherwise we might lose our edge. That is however not true so why continue beating ourselves up? In this episode we explore what self-compassion is, why it's often misunderstood and what we can do to get more of it.

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Direct download: 061_PPP_151220.mp3
Category:Psychology -- posted at: 9:24pm CET

Thanksgiving is over but regardless of the time of the year it's really helpful to be conscious of all the resources that are at our disposal. It provides us with perspective and show us that whatever is bothering us, is not the only thing we have (or lost) in life.

In this episode we talk about 16 categories, some of which we don't usually think about, when thinking about what we have.

If you are unhappy with your own resources you can use this list to build resources the same way people traditionally think about building wealth.

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Direct download: 060_PPP_151212.mp3
Category:Psychology -- posted at: 4:17pm CET

The holiday season has kicked off and people all around the world are wondering what to do about 'negative' family members. Waiting them to change has not helped so what now? Try to involve them in a strengths-based conversation. See how different the conversation pans out when we start asking more meaningful questions than 'how are you?' I invited Erica Virvo on for this demonstration because her fun and adventurous spirit has led her to experience the kind of life many people dream they could lead themselves (hint: she's not a trust-fund baby).

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Direct download: 059_PPP_151126.mp3
Category:Psychology -- posted at: 2:39pm CET

Dr. Richard Wiseman is on a mission to make people go to sleep more often and more deeply. You will hear what happens we we sleep, what happens when we don't sleep enough, the benefits of sleeping, how to fall asleep more easily and a little bit about dreams.

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Direct download: 058_PPP_151107.mp3
Category:Psychology -- posted at: 12:19pm CET

Today we look at authentic leadership and why it's important for anyone, regardless of whether you have a formal leadership position or not. We will examine the benefits of authentic leadership, the qualities these authentic leaders have and how they lead.

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Direct download: 057_PPP_151025.mp3
Category:Psychology -- posted at: 6:43pm CET

While science is at the heart of positive psychology we sometimes need role models to understand how concepts like curiosity or growing beyond our comfort zones can be applied to our own lives. Nathaniel Boyle from the Daily Travel Podcast talks to us about how travel helps us to grow into our true selves.

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Direct download: 056_PPP_151006.mp3
Category:Psychology -- posted at: 12:04pm CET

What can I do right in love? That's the question Nate Bagley asked himself before he embarked on the Loveumentary project, where he has interviewed over 70 couples who are in functioning relationships. We talk about what it takes, delicate balances and ridding ourselves from unhelpful relationship beliefs.

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Direct download: 054_PPP_150908.mp3
Category:Psychology -- posted at: 10:56pm CET

In this short episode we look at what flow is and how you can cultivate it. Like last week's episode on mindfulness this is also about the quality of experience.  For more episodes check out

Direct download: 053_PPP_150830.mp3
Category:Psychology -- posted at: 10:19pm CET

Mindfulness is not just for vegan yoga practitioners or new agey types: CEOs do it (so if they have time you probably do too) as well and many others. This episode will cover what mindfulness is, what it isn't, why bother and how to develop it.

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Direct download: 052_PPP_150823.mp3
Category:Psychology -- posted at: 8:56pm CET

Positive Psychology is not just interested in happy clappy topics - it's also interested in how we can deal with difficult situations. In this episode I am not sharing research but instead tell the story of the death of my father. It's a taboo subject and the notion that some things can be positive about death is barely ever talked about. I share some personal lessons I learned about death, what I hope will be different and what will be the next time someone close to me dies.

Direct download: 051_PPP_150816.mp3
Category:Psychology -- posted at: 9:33pm CET

Negative thinking happens in the heat of the moment. How can we change that and what are concrete ways to change the inner dialogue? This is an excerpt from three positive psychology coaching calls designed to illustrate the positive psychology of changing your inner dialogue in action.

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Direct download: 050_Changing_inner_Dialogue_Coaching_Call_150115.mp3
Category:Psychology -- posted at: 7:54pm CET

Did you always want to study a foreign language but got discouraged or never even started? Or are you an expat who wants to connect with the locals but struggle? This is a passionate pep talk peppered with positive psychology concepts to help you think about language learning in fresh ways and also practical steps to get you going.

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Direct download: 049_PPP_150804.mp3
Category:Psychology -- posted at: 9:08pm CET

Therapy with a positive twist: how does it work? How can we bring people to experience powerful breakthroughs and get them out of their heads? What's story and acting got to do with it? Dr. Dan Tomasulo, psychologist, therapist, MAPP and writer explores these questions with us today and gives us a backstage peek into the therapist's office.

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Direct download: 048_PPP_150720.mp3
Category:Psychology -- posted at: 6:52pm CET

What is empathy, what do we know about it and how do we increase it?

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Direct download: 047_PPP_150719.mp3
Category:Psychology -- posted at: 8:45pm CET

You will have an opportunity to think about how individualistic you are and which things you prefer to do by yourself.

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Direct download: 046_PPP_150716.mp3
Category:Psychology -- posted at: 9:26pm CET

People like to talk about values but what are they exactly? And how can something so abstract actually be helpful in our messy daily life?

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Direct download: 045_PPP_150616.mp3
Category:Psychology -- posted at: 8:00am CET

What is a positive institution? What sets a good company or school apart from regular institutions? What can you contribute to make the institutions you are involved with more positive?

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Direct download: 044_PPP_150614.mp3
Category:Psychology -- posted at: 8:00am CET

Travel is a wonderful way to achieve personal growth. How does it relate to psychological well-being? How does travel allow us to explore and live our values? I will address these questions by sharing my personal take on travel and how it contributes to a more fulfilled life.

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Direct download: 043_PPP_150611.mp3
Category:Psychology -- posted at: 8:00am CET

Making positive psychology inclusive is not just a topic that is important for people with disabilities but all of us. Michael Wehmeyer talks about how implementing measures to think about and assist people with disabilities benefits society in surprising ways.

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Direct download: 042_PPP_150611.mp3
Category:Psychology -- posted at: 8:00am CET

Ryan Niemiec returns to discuss what mindfulness is, what the benefits are and how we can personalize the practice by tapping into our strengths.

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Direct download: 041_PPP_150607.mp3
Category:Psychology -- posted at: 9:37am CET

Emotional intelligence is made up of different skills. We will look at the different skills and how to cultivate them. We will also learn why decision making without emotions might not be as great as we think it is.

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Direct download: 040_PPP_150602.mp3
Category:Psychology -- posted at: 9:57pm CET

Writing can help us deal with trauma and the negative effects of inhibiting things and keeping secrets. We will explore how writing can be a great coping mechanism. Furthermore examples are given of how writing contributes to positive emotions, engagement, relationships, meaning and achievement.

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Direct download: 039_PPP_150525.mp3
Category:Psychology -- posted at: 10:03pm CET

A fixed mindset might be what's standing in your way. Learn what a growth mindset is and how to acquire it.

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Direct download: 038_PPP_150517.mp3
Category:Psychology -- posted at: 7:36pm CET

Constructive journalism is about news that is not junk food to your mind. Based on the work of Cathrine Glydensted we explore what constructive journalism is, how you are impacted by the news and what you can watch out for to ensure a more quality news diet.

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Direct download: 037_PPP_150510.mp3
Category:Psychology -- posted at: 9:07pm CET

What are high-quality connections? What do they feel like and what benefits do they have? What different lenses exist to make sense of our relationships?

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Direct download: 036_PPP_150503.mp3
Category:Psychology -- posted at: 4:05pm CET

Based on the work of Mihaly Csikszentmihalyi we will explore the creative personality, conditions that enable creativity and the creative process.

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Direct download: 033_PPP_150413.mp3
Category:Psychology -- posted at: 10:10pm CET

What kind of questions does positive psychology ask about the body? How can you increase your awareness of your own body? Is self-image just about attractiveness?

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Direct download: 032_PPP_150404.mp3
Category:Psychology -- posted at: 1:45pm CET

What contributes to feelings of self-worth? What is self-esteem and self-efficacy and how can you get more of it?

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Direct download: 031_PPP_150329.mp3
Category:Psychology -- posted at: 5:38pm CET

What is beauty? What does biology have to do with it? Of what use is the ability to appreciate beauty in our world? And what about shallow beauty?

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Direct download: 030_PPP_150315.mp3
Category:Psychology -- posted at: 6:30am CET

Why bother developing a personal spirituality? How can we engage in personal spirituality?

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Direct download: 029_PPP_150315.mp3
Category:Psychology -- posted at: 7:39pm CET

What is spirituality, what are its benefits and what is sacred? In this first part we look at what positive psychology knows and doesn't know about spirituality.

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Direct download: 028_PPP_150308.mp3
Category:Psychology -- posted at: 3:10pm CET

Positive psychology has to be highly practical to be of use. So in this episode I share how I implement positive psychology into daily routines and how it shapes lots of important decisions. I hope that by hearing real-life examples it will get you to think about the different ways in which you can apply the ideas you like in your own life.

Direct download: 027_PPP_150301.mp3
Category:Psychology -- posted at: 9:46pm CET

How can we make good habits and break the bad ones? Braco Pobric tells us a couple of happiness secrets and relates them to real-life experience.

Direct download: 026_PPP_150221.mp3
Category:Psychology -- posted at: 10:04pm CET

Positive aging is usually not a topic we care about when we are young. However during this talk with Piers Worth it turns out that what determines positive aging are things that happen often way earlier than we might think.

Direct download: 025_PPP_150215.mp3
Category:Psychology -- posted at: 3:45pm CET

The proof is in the pudding. So how can we use our strengths and the principles of positive psychology at work? Michelle McQuaid talks to us about how we can recognize strengths in the working day and use them even if our boss is not interested in supporting our strengths journey.

Direct download: 024_PPP_150208.mp3
Category:Psychology -- posted at: 2:31pm CET

What is courage? What different kinds of courage exist and how can courage be cultivated?

Direct download: 023_PPP_Auphonic_150201.mp3
Category:Psychology -- posted at: 8:37pm CET

What is hope and why would companies be wise to cultivate it? How do we increase our hope and what can be done to teach kids at school?

Direct download: 022_PPP_150117.mp3
Category:Psychology -- posted at: 6:00pm CET

'Be yourself' is the kind of advice we hear all the time. But how do you do that? Dr. Maria Sirois talks to us about what authenticity is, what the benefits and dangers are and how we can get started on our journey to a more authentic self.

Direct download: 021_PPP_150115.mp3
Category:Psychology -- posted at: 4:45pm CET

How can decade-old problems and truly challenging issues be solved? By looking at conflicts which were resolved peacefully the principles of transformative action were discovered. In this episode we will outline how these principles could inform alternative ways of thinking and tackling terrorism.

Direct download: 020_PPP_Auphonic_150101.mp3
Category:Psychology -- posted at: 11:45pm CET

Back to the basics. What is psychological well-being really and how do you know that you are mentally healthy?

Direct download: 019_PPP_150101.mp3
Category:Psychology -- posted at: 4:45pm CET

Before you rush off making new resolutions here are a couple of questions to help you remember 2014 from a positive psychology perspective.

Direct download: 018_PPP_141228.mp3
Category:Psychology -- posted at: 3:59pm CET

Savouring is the ability to notice and appreciate past, present and future experiences. Savouring has been shown to make us happier so we will look at savouring exercises and talk about how you can apply them to enjoy the Holidays even more.

Direct download: 017_PPP_141221.mp3
Category:Psychology -- posted at: 3:04pm CET

We will talk about what forgiveness is, what the benefits are, the steps which different forgiveness programs have in common and some questions you can ask yourself if you are struggling to forgive someone.

Direct download: 016_PPP_141214_Auphonic.mp3
Category:Psychology -- posted at: 6:54pm CET

What is meaning and why is it important? What are the benefits of having a purpose and where does suffering fit in? What can you do when you want to explore meaning in your own life?

Direct download: 015_PPP_141207.mp3
Category:Psychology -- posted at: 8:43pm CET

How can you spend your money in ways that make you happier? Right in time for Christmas shopping we discuss five principles which help spending your money in a way that makes you and the people around you happier.

Direct download: 014_PPP_141129.mp3
Category:Psychology -- posted at: 12:08pm CET

What beliefs stand in our way to change? How does change happen in our brain? Is happiness fixed and what influence do genes have? What can we do with all this information?

Direct download: 013_PPP_141123.mp3
Category:Psychology -- posted at: 2:47pm CET

This episode is for the geeks, those interested in where Positive Psychology is headed and the fans of Aaron Jarden. We discuss the importance and advancement of assessments, the need to define concepts such as flourishing, current developments in positive psychology and how companies can help the cause to bring more flourishing to this world.

Direct download: 012_PPP_141115.mp3
Category:Psychology -- posted at: 12:10pm CET

Therese Joyce will explain why play and humour is much more serious and important than you think.

Direct download: 011_PPP_141108.mp3
Category:Psychology -- posted at: 6:52pm CET

Do we have to get away from traditional stereotypes of what it means to be a man? Is getting in touch with emotions only for women? Dr. Tim Lomas explains critical positive masculinity.

Direct download: 010_PPP_141102.mp3
Category:Psychology -- posted at: 6:47pm CET

Think of optimism as the climate in your brain: is the weather generally good or would you prefer better weather? What is optimism, how does it influence your brain and life, what are the benefits, what concerns do people have and what can you do to get more of it?

Direct download: 009_PPP_141026.mp3
Category:Psychology -- posted at: 10:46am CET

Learn why the search for passion is over. Susanna explains the 5 components of a passionate life.

Direct download: 008_PPP_141010.mp3
Category:Psychology -- posted at: 12:02pm CET

In the last episode Ryan Niemiec mentioned how movies can help us develop our character strengths. This week we will talk about how seeing 14 movies in 8 days gave me ample opportunity not just to watch out for strengths but see other positive psychology concepts in action too.

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Direct download: 007_PPP_141009.mp3
Category:Psychology -- posted at: 9:52pm CET

Ryan Niemiec will be our guest in this episode of the Positive Psychology Podcast. He is a psychologist, coach and author who works on advancing the science and practice of strengths at the VIA Institute. We will talk about what strengths are, what to do once you know your strengths and how watching movies can help you get to know your strengths better.

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Direct download: 006_PPP_140911.mp3
Category:Psychology -- posted at: 12:00pm CET

Acacia Parks discusses positive interventions. What are they? What works best and what can go wrong? How are positive interventions brought to the public? And how could a listener get started?

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Direct download: 005_PPP_140921.mp3
Category:Psychology -- posted at: 10:58am CET

Lea Waters, a positive education expert from the University of Melbourne will talk about why positive education is important, how wellbeing and performance are linked and what teachers interested in positive education can do to get started.

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Direct download: 004_PPP_140914.mp3
Category:Psychology -- posted at: 6:41pm CET

 Today we are going to talk about positive emotions. We will cover

  • why one big misunderstanding makes people question the legitimacy of positive psychology
  • what positive emotions are good for
  • emotional contagion
  • how positive emotions affect health
  • what you can do to increase positivity

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Direct download: 003_PPP_Auphonic_140907.mp3
Category:Psychology -- posted at: 2:29pm CET

What are character strengths? Why should you use them? How can you identify them? How can you get going today?

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Direct download: PPP_002_140823.mp3
Category:Psychology -- posted at: 1:20am CET

001- Introduction - The Positive Psychology Podcast

Welcome to the first episode of the Positive Psychology Podcast - Bringing the Science of the Good Life to your Earbuds. In this episode we talk about what positive psychology is, what it is not, the reasons for making the show, what you can expect from the show in the future and a little bit about your host. 

Direct download: 01_PPP_001_140810.mp3
Category:Psychology -- posted at: 10:20am CET