Happiness Unleashed is a practical 90-day guide that helps readers break free from limiting habits and conditioning while cultivating greater awareness, intentionality, and lasting happiness. How does this book build on the ideas you introduced in Unplug Your Robot?

Unplug Your Robot explains how our thoughts, beliefs, programming, and routines stifle our happiness and well-being. Those things act like a robot within us that interferes with who we really are. The good news is, we can unplug our individual robot and take control of our own happiness. The Happiness Unleashed playbook takes the ideas in Unplug Your Robot to the next level. It offers bite-sized, playful strategies to bring more happiness and fulfillment into each day. The structured, 90-day format provides a specific, actionable (and amusing) roadmap to break free from automatic thoughts and behaviors to create a more joyful life.

Some of your exercises encourage readers to change familiar routines. Why can small changes have such a powerful effect on our awareness?

The minute we interrupt a familiar routine, we instantly become more alive and more present. Our routines and habits – while initially helpful – require only a small portion of our total awareness, which means we’re not fully there. It’s the robot in us that mechanically goes through the motions. Our morning routine, for instance, might be an efficient way to get us up and out the door, but how much joy is in it – waking up at the same time, eating the same breakfast, showering and shaving the same way, in the same order each time?

When we interrupt our routine with a small change like brushing our teeth with our non-dominant hand, we get an immediate jolt of awareness. Suddenly, we have to pay attention. You can try this for yourself. The next time you brush your teeth, use your non-dominant hand. It’s hilarious. You simply cannot do it robotically. It requires your full attention and presence; otherwise, you’ll find yourself with toothpaste all over your face.

Mixing up our routines and breaking up patterns with small changes is a quick and simple way to spice up our day and enjoy each moment.

Why do you believe setting boundaries around technology and digital distractions is important for well-being?

It’s absolutely critical. Much of our physical health, as well as our mental and emotional well-being, depends on it. Repeated studies have shown how our digital dependence contributes to low energy, poor sleep, depression, anxiety, ADD, loneliness, obesity, and overwhelm. Some studies suggest that the average adult (in the Western Hemisphere) checks their phone 150+ times per day, sleeps with it next to the bed, wakes up during the night to check it, and even sends texts while on the toilet. This is insane. This unhealthy relationship with our cell phone leads to a highly scattered, reactive, isolated, and passive way of living.

It doesn’t have to be that way. If we look back at some of our happiest moments, we’ll notice they have several things in common. Our happiest moments tend to be active experiences, where we are focused and fully in the moment. Those moments rarely include a smartphone, television screen, or laptop. When we set boundaries and are intentional with our use of digital devices, we regain control of our time and our daily peace and calm.

If someone only had time to begin with three practices from Happiness Unleashed, which would you recommend?

One of the most impactful practices is to optimize the first 60 minutes of our day. I call it the “power hour.” Whatever we do (or don’t do) during that first hour sets the tone for the entire day – and often determines how focused, productive, and joyful we will be.

If we check our phones first thing in the morning, for instance, we are programming ourselves to be reactive to other people’s agendas all day long. If instead we were to engage in more intentional activities such as stretching, meditating, or going for a short walk, we start our day from a centered, peaceful, and focused place. From that place, anything is possible.

If your schedule doesn’t allow you an uninterrupted 60 minutes in the morning, you can still reap the benefits with a 30-minute – or even 15-minute – practice to jumpstart your day. Stretch while you are still in bed. Write down five things you are grateful for. Think of three ways this week will be amazing. Carving out time for yourself first thing in the morning – even if just 15 minutes – offers a huge return on investment for your own daily happiness (and for that of everyone around you).

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