It seems impossible to stay happy right?
Maybe you are stuck in a mundane routine which is the same everyday. Or maybe things aren’t working out how you want it to be.
For some reason or the other, if you are not as happy as you want to be, this 30 day happiness challenge is for you.
Happiness doesn’t always come from life-changing events. Or it isn’t something that you feel ONLY when everything is perfect in life.
Happiness is a choice.
You can find happiness in small, everyday moments. If you look for it, you will find it.
This 30 day happiness challenge is designed with simple, fun activities. These can lift your mood and bring a little more joy into your life. No major overhaul needed—just small, intentional actions that can make a big difference.
There are many simple things to be grateful for in life. Do you take time and appreciate their existence in your life?
Gratitude journaling is on the best and easiest method to start regular practice of gratitude.
Method 1: To begin with, write down a list of 5 simple things you feel thankful for. It can be as simple as access to clean water, internet. Or having a smartphone.
Method 2: You could use the Tim Ferris method.
He asks himself what he is grateful for under four categories:
He picks his favorite three for the day and journal about it. You can try this method.
Method 3: Journal Prompts
Here are 30 gratitude journal prompts. Choose 5 prompts which you like and journal.
Nature holds immense power. We are guilty of not harnessing the power of Mother Earth for our well-being.
Spend at least 10 minutes outside.
Whether it’s a walk in the park or just stepping into your backyard, enjoy your time in nature. Disconnect from your phone and focus on the sights, smells, and sounds of nature.
Let go of all worries and thoughts and gift yourself 10 minutes of pure joy.
It is difficult to keep in touch with your friends, especially if they are in another country. It so easy to get caught up with the busyness of daily life that we postpone connecting with our loved ones.
Without friends and family, life loses its meaning. While we all know this, we often forget it amid the chaos.
Make an intentional effort to block out time and call your friend. Share your current state of life, reminisce about the past and enjoy the conversation.
Have you seen Instagram videos of people complimenting strangers? It is something that brings me happiness.
Spreading positivity brings happiness back to you.
Try it for yourself.
Give a genuine compliment to someone today, whether it’s a coworker, a family member, or a stranger. Go one step ahead and make it specific. Not just “I like your shirt,” but “That color really suits you—it brightens the room.”
Intentionally, get off your devices for 30 minutes.
Use this time to read the book that has been in your bookshelf for months. Or to paint, or solve crossword puzzle. Or just sit in silence and reconnect with yourself.
Get in touch with yourself and the world outside of electronic devices.
Engaging in acts of kindness can release endorphins, leading to a “helper’s high” that improves your mood and overall well-being. Both the giver and the receiver experience an uplift in happiness, contributing to a positive emotional state for everyone involved.
Try to do a few random act of kindness like pay for someone’s coffee, hold the door open for the next person, leave a kind note.
Nutritious food acts as fuel to the body. Nutrients like omega-3 fatty acids, antioxidants, and vitamins can reduce feelings of anxiety, stress, and depression.
Cooking a healthy meal is one step towards taking better care of you. It’s a small win which will bring a sense of accomplishment with it.
To make it fun, play your favorite music and enjoy the process.
Find a good, healthy recipe and cook it for yourself.
Physical clutter can lead to mental stress. Start small and clear out one small space in your house.
It could be a cabinet in your kitchen or a messed up drawer or one part of your closet.
Throw out the waste. Donate old clothes.
Implement a system so that that small space doesn’t become a mess again.
Inspirational content often sparks a sense of motivation and drive, encouraging you to take positive actions in your own life. This sense of purpose can lead to happiness as you feel empowered to make progress and achieve your goals.
Inspirational stories often evoke positive emotions like hope, love, and joy. These emotions provide an immediate uplift, which can lead to lasting positive feelings.
The Pursuit of Happyness and The Shawshank Redemption teach powerful lessons about hope, perseverance, self-belief, and the strength of human connection in the face of adversity.
Stress is one of the main reason for unhappiness. The TED talk ‘How to make stress your friend’ by Kelly McGonigal is one of the best videos to watch if you are experiencing stress in your life. It has 15 million views at the time of writing this blog post.
Memoirs and autobiographies are a great source of inspiration.
Born a crime by Trevor Noah reflects on issues like racism, poverty, and identity, all while maintaining resilience and hope. Shoe Dog explores theme like entrepreneurial spirit, persistence through failure, building relationships and adaptability.
Both of these are must read books that will inspire you to move forward in life by facing the challenges head on.
Deep breathing plays a significant role in enhancing happiness by promoting relaxation and reducing stress.
It helps to reduce anxiety and stress and improves mood by stimulating the release of endorphins and serotonin.
Square breathing is one of the best techniques. Dr. Julie Smith has explained this technique in her book, Why has nobody told me this before. This book has been featured in The Sunday Times Bestsellers List 50th anniversary. It is as follows:
Step 1: Focus your gaze on something square: a nearby window, door, picture frame or computer screen.
Step 2: Focus your eyes on the bottom left-hand corner and as you breathe in count to 4 and trace your eyes across the top to the other corner.
Step 3: Hold your breath for 4 seconds as your trace your eyes across the top to the other corner.
Step 4: As you breathe out, trace your eyes down to the bottom corner, counting to 4 once again.
Step 5: Hold for 4 seconds as you move back to the bottom left corner to start again.
So. breathe in for 4 seconds, hold for 4 seconds, out for 4 seconds and hold for 4 seconds.
Start practicing this technique to see positive results.
Positive affirmations boost happiness by enhancing self-esteem, reducing negativity, fostering optimism, and promoting resilience.
Write a positive affirmation, such as “I am capable of amazing things,” and repeat it to yourself throughout the day.
Blast your favorite upbeat song and dance around your room like no one’s watching. Go all out—jump, spin, and move your body with joy.
Let the music lift your spirits and dancing take your worries away.
There is something magical about watching sunrise and sunset, isn’t it?
When is the last time you watched one?
Depending on your schedule, commit to watching either sunset or sunrise. It’s a simple way to reflect and appreciate the beauty of the day.
Engage in a creative activity, like drawing, painting, writing, or baking. Let your creativity flow without worrying about the result.
Choose a stand-up special, funny movie, or comedy series to watch and laugh your heart out.
Take a trip down the memory lane by watching your childhood videos or going through old photos that reminds you of funny times.
Take 15 minutes today to do something that nourishes your body or mind.
It could be a relaxing bath, a quick face mask, a short nap, or even reading a chapter from a book you enjoy. The focus is on showing yourself kindness.
Having something to look forward to brings joy.
Plan something for the near future. It could be a solo-trip or a weekend trip to a nearby place or a movie night with friends or cousins.
Spare 15 minutes of your time to do a quick workout.
Completing a quick workout provides a sense of achievement, boosting self-esteem and motivation, which can enhance overall happiness.
Note down how you felt before the workout and after. Did you notice any positive effects?
Write a simple thank you note or send it as a text message to someone who has always been there for you. Take a moment to appreciate them and experience joy from this simple act.
Get out of your comfort zone and try something that you haven’t done before.
It could be trying a new recipe, or learning a new skill or researching about passive income ideas.
Doing something new is how you grow in life. Growth brings a sense of happiness with it.
Take a few minutes to write about a happy memory in as much detail as possible. Relive those moments again and be grateful that you got to live that experience.
Do your future self a favor and create a playlist of songs that you truly enjoy and makes you happy. Listen to it whenever you are feeling low and down.
Music has the power to lift your mood. Make use of it.
Meaningful conversation is food for the soul.
Engage in a deep conversation with someone today, and ask them about something they love. Watch how their face lights up when they talk about their passion.
Whenever a negative thought pops up today, pause and reframe it. For example, if you think, “I’m so tired,” switch it to “I worked hard and deserve rest.”
This simple change of mindset will bring you peace and joy.
Everyone looses touch with their inner child as they grow up. The societal conditioning refrains us from enjoying things the way we used to do as kids. Why don’t we change this today?
Think back to a game you used to love as a kid. Whether it’s hopscotch, tag, or hide and seek, play it again today—invite someone to join if you can!
Do you appreciate yourself enough? If not, this is the sign that you should celebrate yourself.
Reflect on the things you’ve accomplished, big or small, and write down three things you’re proud of. These could be personal achievements, acts of kindness, or moments where you showed resilience.
Make it a goal to smile at at least five people today. You’ll likely notice that the simple act of smiling lifts your own mood too.
Enjoy some solitude today. Whether you take a walk alone, sit quietly, or have a solo coffee, embrace the peace that comes with spending time with yourself.
Take a moment to write a letter to yourself, full of kindness and understanding. Pretend you’re writing to a best friend who needs a confidence boost.
Reflect on the past 30 days. Celebrate your small wins, no matter how big or small, and treat yourself to something special as a reward for completing the challenge.
As I mentioned before, happiness is a choice. I hope that this 30 day challenge helps you to get started on your happiness journey.
Try to include the activities mentioned into your daily life.
Celebrate your progress, no matter how small, and keep exploring what brings you joy. Here’s to a happier, more fulfilled you—one day at a time!
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