Welcome to Do What Matters, the podcast that explores the science of well-being and meaningful living. I'm Shannen van der kruk, a health scientist, epidemiologist, writer, and founder of The Happier Studio. Join me as we delve into actionable insights to uncover how to live a happier, healthier, and more meaningful life. Through this podcast, I aim to make the science of well-being accessible and relatable, empowering you with the tools to thrive in every aspect of life. Let's discover together what truly matters.
006. 5 Proven Life Lessons for Personal Growth and Happiness
In this episode, we’re rethinking the way we approach life’s challenges, habits, and personal growth, because doing what matters starts with how we think, act, and show up every day.
You’ll learn how to:
✅ Reframe challenges to reduce stress and stay focused
✅ Build habits that last by going beyond willpower
✅ Prioritise your health to boost energy and resilience
✅ Find the strategies that actually work for your life
✅ Make aligned decisions by choosing love over fear
If you’re ready to stop living on autopilot and start building a life you actually love, this one’s for you.
🎧 Tune in now and start doing what matters most.
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Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
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Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
30 Mar 2025
005. How to Find Time for Everything: 5 Principles of Time Management
Time management isn’t just about getting more done, it’s about being intentional with your time and making space for what really matters.
In this powerful episode, I break down 5 timeless principles that help you align your daily actions with your long-term goals and values.
You’ll learn how to:
✔ Turn your vision into action with clear, structured planning
✔ Focus on what actually moves the needle (and ditch the rest)
✔ Structure your days to protect time for your most meaningful work
✔ Simplify your environment to clear mental and digital clutter
✔ Build sustainable habits that keep you going, even when life gets messy
Whether you’re chasing big dreams, nurturing relationships, or simply craving more balance, this episode will help you take control of your time and build a life you love. 💛
🎧 Tune in now and start doing what matters most.
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Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
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Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
25 Mar 2025
004. Why Everyone SEEMS to Have a Better Life Than You
This episode is about escaping the illusion of “falling behind” and learning how to stay focused on your own path, which is essential for doing what matters.
Most people feel stuck because they compare their progress to others, assume they’re not where they “should” be, and let emotions like envy, fear, and self-doubt dictate their actions. But the truth is, there’s no universal timeline for success, and feeling behind is often just a mental trap.
By breaking down five key reasons why we think others have a better life, this episode helps listeners:
✔ Reframe comparison so it becomes a tool for growth rather than self-doubt.
✔ Identify internal expectations that are holding them back.
✔ Recognize how emotions cloud decision-making, and learn how to override them.
✔ Use "benign envy" to fuel motivation instead of feeling stuck.
✔ Gain clarity on what truly matters to them, so they stop chasing someone else’s version of success.
Each lesson shifts perspective from self-doubt to self-empowerment, helping listeners take ownership of their progress instead of feeling like life is slipping away.
Because at the end of the day, doing what matters isn’t about keeping up with others. It’s about defining success on your own terms and making progress toward a life that actually fulfills you.
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EXTRA STUFF:
Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
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STAY IN TOUCH:
Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
24 Mar 2025
003. Why You're Stuck in Life And How to Break Free in 5 Steps
Today, we're talking all about Feeling Stuck and How to Get Unstuck.
Most people don’t lack ambition. They just feel trapped. They feel trapped by fear, by doubt, by pressure to get it perfect.
But here’s the truth: You don’t need a massive breakthrough. You just need to take the first step.
In this episode, we’re diving into:
✅ Why we get stuck, and the hidden forces that hold us back (like perfectionism and negative self-talk).
✅ How to reframe limiting beliefs, so they stop running the show.
✅ Simple, science-backed strategies (from Activating Happiness) to help you move forward, even on tough days.
✅ The power of small actions and why tiny steps create massive momentum.
✅ Why celebrating progress with others turns personal growth into something sustainable.
At the end of the day, doing what matters isn’t about waiting for motivation. It’s about building it, one step at a time.
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EXTRA STUFF:
Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
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STAY IN TOUCH:
Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
10 Mar 2025
002. Why the Scariest Steps Lead to the Biggest Changes
Most people hesitate to make big moves in life, not because they lack motivation, but because fear holds them back. Fear of failure, fear of judgment, and fear of uncertainty keep them stuck in a cycle of overthinking instead of doing.
By breaking down why fear arises and how to work with it (rather than against it), this episode helps you to:
✔ Understand the root of fear: Why it exists, how it evolved, and how it shows up in modern life (even when no real danger is present).
✔ Reframe fear as a compass, recognizing that the scariest steps are often the most meaningful ones, guiding people toward real growth and transformation.
✔ Leverage the power of tiny steps, making big goals feel manageable by breaking them down into the smallest possible action.
✔ Create time for what matters, shifting from "waiting for the right time" to actively making time for personal growth and progress.
✔ Prioritize progress over perfection, letting go of unrealistic expectations and embracing consistent, small wins as a path to long-term success.
✔ Find motivation through connection, surrounding themselves with the right people who encourage action, rather than those who discourage bold decisions.
Each lesson in this episode is designed to help you take control of your own path, stop waiting for perfect conditions, and start making real, intentional progress toward their goals.
Because at the end of the day, doing what matters isn’t about avoiding fear. It’s about learning to move forward in spite of it.
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EXTRA STUFF:
Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
---
STAY IN TOUCH:
Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
2 Mar 2025
001. How to Avoid Life’s Biggest Regrets
Regret is one of life’s toughest emotions, but what if you could avoid the biggest regrets before it’s too late?
In this episode of Do What Matters, we take a deep dive into the most common regrets of the dying and what they can teach us about living a life of meaning, connection, and fulfilment.
You’ll learn how to:
✔ Recognise the regrets people face at the end of life, and how to sidestep them now.
✔ Bridge the gap between your actual self and your ideal self, so you don’t wake up years from now wishing you had done things differently.
✔ Reverse-engineer your future, aligning today’s actions with your long-term vision.
✔ Identify potential regrets in your own life, and turn them into opportunities for change.
At the core of this episode is a simple but powerful truth: we all have the ability to shape our future regrets by making different choices today.
Because doing what matters isn’t just about achieving. It’s about living fully, intentionally, and without regret. Tune in now and start designing a life you’ll love looking back on. 🎙✨
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EXTRA STUFF:
Sign up to The Happier Newsletter: https://thehappierstudio.com/newsletter
Join the Happiness Seekers community: https://www.thehappierstudio.com/members/
---
STAY IN TOUCH:
Instagram: https://www.instagram.com/dowhatmatterspodcast/
Youtube: https://www.youtube.com/@TheHappierStudio
TikTok: https://www.tiktok.com/@shannenvanderkruk
Instagram: https://www.instagram.com/shannenvanderkruk/
28 Feb 2025
TRAILER: Do What Matters
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
YouTube views
44,075
Score snapshot 15 Sept 2025
Spotify
5.0 / 5
1 ratings
Podcast Authority Score: 69 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
73
Social presence
94
YouTube
85
Engagement
32
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