7-DAY HAPPINESS CHALLENGE
Simple science-based actions for a happier life
For more information visit www.actionforhappiness.org
Can we change how happy we are?
Our happiness is affected by…
Our genes
Our circumstances
Our thoughts & behaviours
And research shows that we can
learn skills to be happier
Source: Lyubomirsky et al (2005)
GREAT DREAM: Ten Keys to Happier Living
GIVING DIRECTION
Do things for others Have goals to look forward to
RELATING RESILIENCE
Connect with people Find ways to bounce back
EXERCISING EMOTION
Take care of your body Take a positive approach
APPRECIATING ACCEPTANCE
Notice the world around Be comfortable with who you are
TRYING OUT MEANING
Keep learning new things Be part of something bigger
Source: Action for Happiness (2011), building on nef (2008)
Happiness Challenge #1
THREE GOOD THINGS
Challenge #1: Three Good Things
ACTION: Each day, write down Three Good Things that
happened that day, including why those things were good.
WHY: We have a natural “negativity bias” so we’re very good at
focusing on what’s wrong – or what might go wrong – and not
so good at noticing and appreciating what has gone well.
WHEN: Once a day, towards the end of each day.
BENEFIT: People who do this for just one week have been shown
to be significantly happier – and much less likely to be anxious
or depressed – as much as six months later.
Happiness Challenge #2
KINDNESS DAY
Challenge #2: Kindness Day
ACTION: On one day this week, do as many extra acts of
kindness for others as possible (try to do at least 5)
WHY: Often we are so busy focusing on our own plans that we
miss opportunities to do kind things to help others or take a
moment to brighten up someone else’s day.
WHEN: Do as many as possible on one specific day this week.
BENEFIT: When we do things for others, it doesn’t just help
them, it gives us a big boost too. Research shows that people
who do more acts of kindness tend to be happier.
Happiness Challenge #3
CALM YOUR MIND
Challenge #3: Calm Your Mind
ACTION: Give your mind a breathing space for 10 mins each
day. Follow the free ‘Take 10’ program at headspace.com
WHY: Our minds are constantly busy – with all sorts of thoughts,
activities and worries – and this can be unhelpful. We rarely stop
to tune in to what’s going on in our minds.
WHEN: 10 mins a day - preferably in the morning.
BENEFIT: Practicing mindfulness exercises has been shown to
reduce anxiety, improve mood, increase concentration and bring
benefits for our heart and immune system.
Challenge #3: Calm Your Mind
Happiness Challenge #4
MOVE YOUR BODY
Challenge #4: Move Your Body
ACTION: Do something physically active (and enjoyable!) for
at least 10 minutes - and ideally more - each day
WHY: We spend much of our lives either sitting (at our desk, on
the sofa etc) or sleeping – and our busy lives mean that we often
miss out on chances to stay physically active each day
WHEN: At least 10 mins a day - preferably something you enjoy!
BENEFIT: Staying active isn’t just good for our heart and our
physical health, it also boosts our mood, improves our brain
function and helps alleviate stress, anxiety and depression
This Week: Do try this at home!
Challenge #1 Challenge #2
THREE GOOD KINDNESS
THINGS DAY
Challenge #3 Challenge #4
CALM YOUR MOVE YOUR
MIND BODY
Find out more…
www.actionforhappiness.org
facebook.com/actionforhappiness
@actionhappiness
youtube.com/actionforhappiness
