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Hello and welcome to Happier, a podcast where we discuss cutting-edge science,

the wisdom of the ages, lessons from pop culture, and our own experiences about how to be happier.

This week we'll talk about how you can push through a 30-day challenge and will do a deep dive

into listeners' one-word themes for the year. I'm Gretchen Ribbon, a writer whose studies

happen as good habits in human nature. I am in my home office in New York City,

and joining me today from LA is my sister, Elisabeth Kraft, who's already living up to her one-word theme.

That's me, Elizabeth Kraft, a TV writer and producer living in LA, and yes, Gretchen,

my one-word theme is step, and I'm doing lots of steps. That's good. Before we launch into this week's

try this at home, we got an interesting update from a listener. Because in episode 355, we talked

about distance self-talk, and in 362, we talked about a listener's suggestion to use distance self-talk

by giving yourself a derby name, and our listener Mary had yet another twist on the idea of talking

to yourself in the third person. Yes, she says, I just listened to episode 355, and I was so excited

to hear you talk about distance self-talk. I have been thinking about this concept for a couple days,

but didn't know the term for it. I have been applying it in a slightly different way, and I wonder

...