In conversation with #schongenial, Judith Guserl explains why happiness isn’t just a matter of luck, but a skill we can develop. She talks about how we can cultivate our ‘mind garden’, why mental strength is so crucial, particularly for young people, and how small daily prompts can have a big impact.
#schongenial: You take the view that happiness can be learnt. When did you personally first feel: ‘That’s really true, and we can actively shape our own happiness’?
Judith Guserl: It wasn’t a single moment, but many small experiences, particularly in my work with children. One situation, however, had a profound effect on me: a boy was sitting in class; his father had died the day before. He was completely silent, withdrawn, and there was this unspoken sentence hanging in the room: ‘I can never be happy again.’
Those lessons showed me very clearly: we cannot change what happens. But we can learn how to deal with it. When we began to see not just the loss, but also what sustains him – friendships, small strengths, moments of connection – something changed.
Happiness doesn’t mean that everything is easy. It means that we can strengthen something within ourselves that carries us through difficult times. That’s exactly when I realised how much our perspective helps shape our reality.
#schongenial: The name ‘Kopfgarten’ sounds poetic. What does it actually mean to tend your own Kopfgarten?
Judith Guserl: For me, it’s a very simple image: our mind is like a garden. Everything we think, feel and experience are seeds. Some, like worries or doubts, grow all by themselves; others, like confidence, trust or connection, need tending.
Tending to one’s own mind garden means consciously deciding where to focus our attention. Which thoughts we nurture. Which stories we tell about ourselves. It’s not about suppressing difficult feelings. But also about giving space to what strengthens us.
#schongenial: You work closely with children and young people. What skills do young people need most of all today?
Judith Guserl: Children today are growing up in a world full of opportunities, but also full of overwhelming demands. That is why, alongside knowledge, they need above all inner skills: to understand their feelings, to experience self-efficacy, to cope with stress and to regulate themselves well in a digital world.
Stable relationships are also absolutely crucial. A child who feels: “I am seen. I’m allowed to make mistakes and still belong,” develops an inner strength that goes far beyond school grades.
#schongenial: Is there a simple exercise that can immediately bring more ease into everyday life?
Judith Guserl: Yes, and it’s surprisingly simple: the positive daily review. At the end of the day, I ask myself: What was lovely today? What am I grateful for? It’s not about big events, but about the little moments. Our brain is wired to spot problems. When we consciously notice the good, this focus shifts bit by bit.
Another helpful thing in difficult moments is a simple sentence: “I will learn to deal with this.” It doesn’t change the situation, but it changes our attitude. And that’s often exactly what makes the difference.
#schongenial: Many people believe that success brings happiness. You say: Happiness is the foundation for success. Why?
Judith Guserl:
Because our brain functions differently when we feel safe and included. Then we are more creative, braver and more resilient.
Happiness isn’t a reward at the end. It’s the foundation that makes development possible in the first place. When people feel seen and know that mistakes are allowed, motivation arises from within.
#schongenial: How do you put this into practice in schools, and what impact does your work have?
Judith Guserl: We work directly with classes, involving teachers and often parents too. It’s not about one-off workshops, but about providing impetus that continues to have an effect in everyday life. In the short term, we often see more calm, a more appreciative atmosphere and children who feel seen. Many try out the exercises straight away and experience that they work.
In the long term, something much deeper emerges: the feeling of being able to actively shape one’s own well-being. Children and young people understand that their experience depends not only on external circumstances, but also on how they deal with themselves and their thoughts. From this grows self-efficacy, regardless of background or circumstances.
This approach is well-grounded in science. Studies such as the SEYLE study show that programmes promoting mental health can significantly reduce depressive symptoms. Findings from positive psychology and resilience research also confirm that well-being, motivation and learning ability improve when we work specifically on these skills.
#schongenial: If you could offer just one piece of advice, what would it be?
Judith Guserl: Be mindful of where you direct your attention. When we start to see not just problems, but also what is going well, our experience changes. Not because everything on the outside changes, but because we look at things differently. And it is precisely this perspective that often changes more than we realise.
#schongenial: Thank you very much for the inspiring interview and all the best for your work.
