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Happiness Journal PDF

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100% found this document useful (2 votes)

2K views37 pages

Happiness Journal PDF

Uploaded by

Mohamed Ghanname

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

You are on page 1/ 37

HAPPINESS

JOURNAL

By Marelisa Fábrega
daringtolivefully.com
Happiness Journal

By Marelisa Fábrega
Daring to Live Fully

© Copyright 2016 by “Marelisa Fábrega International” All Worldwide Rights

Reserved
Disclaimer: I have endeavored to make sure that the information contained
herein is accurate, but I make no guarantees—real or implied--as to the
results you’ll achieve by applying the tips, methods and techniques presented
in this eBook. If you choose to apply the advice contained in this eBook you do
so at your own risk. But, of course, you already know all of this.

daringtolivefully.com
Instructions

Research conducted by Harvard-trained positive psychologist Shawn Achor—

author of “The Happiness Advantage”—shows that we can rewire our brain for
happiness by adopting six simple habits.

Every day, for the next 30 days, you’re going to do the following:

1. Gratitude List.

Every night, spend two minutes writing down three things you're grateful for that
occurred during the last 24 hours. It doesn't have to be anything profound, but it
does have to be specific. For instance, instead of being grateful for your child, be
grateful for the big smile and sticky hug that your child gave you that morning.

Due to your brain's innate negativity bias, you're usually scanning the environment
for threats. However, when your brain knows that it has to come up with three
things to be grateful for each night, it will start to do the opposite. It will start
scanning the environment for positives.

This brings your brain into better balance. It also retrains your brain so that it starts
seeing more possibilities.

Keep in mind that you shouldn't write down the same three things every night. You
want to get your brain to scan the world and notice new things to be happy about.
Therefore, make it a rule not to repeat something you've already written about.

2. The Doubler.

Take one positive experience from the past 24 hours and spend two minutes
writing about the experience. Aim to write down four details about the experience.

This is helpful because when you take a moment to remember a positive

experience, your brain labels it as meaningful, which deepens the imprint. In
addition, it allows you to relive the positive experience--along with the positive
feelings that came with it (hence the name, the doubler).

3. The Fun Fifteen.

The effects of daily cardio can be as effective as taking an antidepressant. Hence,

one of the six happiness habits is to engage in 15 minutes of a fun cardio activity

daringtolivefully.com
every day. This includes activities such as gardening, rebounding on a mini-
trampoline, and briskly walking your dog.

Achor adds that your brain records exercise as a victory, and this feeling of
accomplishment transfers to other tasks throughout the day. It also teaches your
brain to believe, "My behavior matters", which also enhances happiness.

4. Meditation.

Every day take two minutes to stop whatever you're doing and concentrate on your
breathing. Just focus on your breath moving in and out. Even a short mindful break
can lower stress and result in a calmer, happier you.

When Achor got Google employees to stop what they were doing for two minutes
a day and just focus on their breath, here's what happened 21 days later:

 Their accuracy rates improved by 10%;

 Their levels of happiness rose; and
 Their engagement scores rose significantly.

5. Conscious Act of Kindness.

Being kind to others feels good, and carrying out an act of kindness each day is a
great happiness booster. Achor recommends that at the start of every day you send
a short email or text praising someone you know. An added bonus is that it's very
likely that the other person will respond with an appreciate comment about you.

Nonetheless, your act of kindness can be anything:

 Hold the elevator door open for someone.

 When you go on a coffee run ask a co-worker if you can get one for him as
well.
 Let someone who seems to be in a hurry cut ahead of you in line.

Even something small and simple like giving someone a smile works.

6. Deepen Social Connections.

Our social connections are one of the best predictors for success and health, and
even life expectancy. In addition, having a feeling of social support is vital for
happiness. In fact, Achor's studies show that social connection is the greatest
predictor of happiness.

daringtolivefully.com
Have some contact with family and friends each day, even if it's just calling them
to chat for two or three minutes, or texting them to meet up for brunch on Sunday.

daringtolivefully.com
Day One Date: ____________________

"Happiness can be found, even in the darkest of times, if one only remembers to
turn on the light." — J.K. Rowling

Today I’m Grateful for These Three Things:

1.____________________________________________________________________________
____________________________________________________________________________
2. ____________________________________________________________________________
____________________________________________________________________________
3. ____________________________________________________________________________
____________________________________________________________________________

A Positive Experience I Had Today:

Today’s Act of Kindness:

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Two Date: ____________________

“The foolish man seeks happiness in the distance, the wise grows it under his feet.”
— James Oppenheim

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Three Date: ____________________

“Health is not just the absence of a disease. It’s an inner joyfulness that
should be ours all the time; a state of positive well-being.” - Deepak Chopra

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Four Date: ____________________

“The really happy person is one who can enjoy the scenery when on a
detour.” — Unknown

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Five Date: ____________________

“Happiness is not a station you arrive at, but a manner of traveling.”

— Margaret Lee Runbeck

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Six Date: ____________________

“Happiness is a choice that requires effort at times.” — Anon

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Seven Date: ____________________

“Good humor is one of the best articles of dress one can wear in society.”
— William Makepeace Thackeray

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Eight Date: ____________________

“It’s not how much we have, but how much we enjoy that makes
happiness.”– Unknown

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Nine Date: ____________________

“To live long and achieve happiness, cultivate the art of radiating
happiness.”– Malcolm Forbes

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Ten Date: ____________________

“A happy life consists not in the absence, but in the mastery of hardships.”
— Helen Keller

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Eleven Date: ____________________

“Being happy doesn’t mean everything is perfect. It means you have decided
to look beyond the imperfections.” –Unknown

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twelve Date: ____________________

“Like swimming, riding, writing, or playing golf, happiness can be learned.”

— Boris Sokoloff

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Thirteen Date: ____________________

“Happiness radiates like the fragrance from a flower, and draws all good
things toward you.” — Maharishi Mahesh Yogi

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Fourteen Date: ____________________

“We either make ourselves happy or miserable. The amount of work is the
same.” — Carlos Castañeda

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Fifteen Date: ____________________

“I believe… that every human mind feels pleasure in doing good to

another.” — Thomas Jefferson

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Sixteen Date: ____________________

“Be happy. It’s one way of being wise.” – Colette

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Seventeen Date: ____________________

“It isn’t what you have, or who you are, or where you are, or what you are doing
that makes you happy or unhappy. It is what you think about.” - Dale Carnegie

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Eighteen Date: ____________________

“It’s a helluva start, being able to recognize what makes you happy.”
- Lucille Ball

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Nineteen Date: ____________________

“There is only one way to happiness and that is to cease worrying about
things which are beyond the power of our will.” - Epictetus

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty Date: ____________________

“Sometimes your joy is the source of your smile, but sometimes your smile
can be the source of your joy.” - Thich Nhat Hanh

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-One Date: ____________________

“Happiness is when what you think, what you say, and what you do are in
harmony.” - Mahatma Gandhi

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Two Date: ____________________

“Happiness depends upon ourselves.” - Aristotle

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Three Date: ____________________

“Since you get more joy out of giving joy to others, you should put a good deal
of thought into the happiness that you are able to give.” - Eleanor Roosevelt

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Four Date: ____________________

“Very little is needed to make a happy life; it is all within yourself, in your
way of thinking.” - Marcus Aurelius Antoninus

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Five Date: ____________________

“Plenty of people miss their share of happiness, not because they never
found it, but because they didn’t stop to enjoy it.” - William Feather

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Six Date: ____________________

“Most people are about as happy as they make up their minds to be.”
- Abraham Lincoln

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Seven Date: ____________________

"We have no more right to consume happiness without producing it than to

consume wealth without producing it." - George Bernard Shaw

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Eight Date: ____________________

"To be happy you must be your own sunshine." - Charles Edward

Jerningham

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Twenty-Nine Date: ____________________

"The secret of being happy is accepting where you are in life and making the
most out of every day." — Unknown

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
Day Thirty Date: ____________________

“Enjoy the little things.” - Unknown

Today I’m Grateful for These Three Things:

A Positive Experience I Had Today:

Today’s Act of Kindness:

Fun Fitness – Meditation – Social Connection

Fun Fitness Meditation Social Connection

daringtolivefully.com
About the Author
Hi! I’m Marelisa Fábrega, owner of “Daring to
Live Fully”. A few years ago I read a book called
“The Art of Happiness – A Handbook for Life”,
written by psychiatrist Howard C. Cutler, which
contains tips and advice from the Dalai Lama on
how to be happy.

In that book I discovered that the Dalai Lama

believes that we need to educate ourselves on
how to be happy. He indicates that the more
sophisticated a person’s knowledge is about what
truly leads to happiness and what doesn’t, the
more effective they will be in achieving happiness.

After reading this pearl of wisdom I decided that I was going to educate myself on
how to live my best life. That is, I wanted to identify, understand, and implement
the factors that lead to a great life. In addition, I wanted to share my findings with
others. And that’s what my blog is about.

So, Who Am I?

I’m a recovering lawyer — I hold a Bachelor of Science in Business

Administration from Georgetown University in Washington, D.C., as well as a
Juris Doctor from the Georgetown University Law Center. I currently live in the
Republic of Panama — which is where I’m originally from, although I’ve lived all
over the world.

I consider myself to be a modern-day Renaissance woman, meaning I have a broad

knowledge base, am skilled in different fields, and I love learning new things. I’m
an entrepreneur, a writer and blogger, a runner, a meditator, an art and culture
lover, a world traveler, an avid reader, a weightlifter, multilingual, an autodidact,
and a learning expert.

I’m also also a Qigong and Reiki practitioner, a self-development aficionado, a

bucket list enthusiast, a productivity ninja, and a MOOC devotee. If you would like
to learn more about me, go ahead and visit my post “Reverse Bucket List: 50
Things I’ve Already Done”.

Someday–many, many years from now- when I’m lying on my deathbed, I want to
be able to say: “I had a great life! I lived! I truly lived! And I did it my way.”

daringtolivefully.com
My site is for people who want to:

 Be happier — I’m constantly keeping up with the field of positive

psychology and sharing my finding on this blog.
 Stop procrastinating — procrastination can steal years from your life.
 Be more productive and get more of the important things done.
 Play and laugh more.
 Bring more creativity into their lives.
 Challenge themselves and expand their comfort zone.
 Learn new skills.
 Become more confident.
 Achieve their goals.
 Create positive habits.
 Become more mindful and serene.
 Be more authentic.

Does that also sound like you? Then I hope you’ll join me on this journey by
subscribing to Daring to Live Fully — just click here to start getting free updates.

Here are my products; buy any you like:

 The One-Hour-A-Day Formula – How to Achieve Your Dreams in Just One-

Hour-A-Day
 Make It Happen! A Workbook for Overcoming Procrastination and Getting
the Right Things Done
 The Idea Book Bundle
 Guidebook of Dreams – 1000 Triggers For Uncovering Your Heart’s Desire
 Book of Possibilities – Powerful Exercises for Uncovering Your Heart’s
Desire
 How to Live Your Best Life

You can also follow me on Twitter.

Live your best life,

daringtolivefully.com

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