Content provided by the Health & Wellness Team at GBS Benefits
Social psychologist Sonja Lyubomirsky has said happiness has two components, noting you need both aspects to be a happy person. The first component is to experience positive emotions – people who are happy are more likely to frequently experience joy, enthusiasm, calm, curiosity, affection, and pride. The second component is “having a sense that your life is good, that you’re satisfied with your life.”
Focus on cultivating small habits that promote happiness, well-being, and positivity in your daily routine. Complete seven of the following activities to complete the Happy Habits mini challenge.
Start Your Day with Positive Affirmations
When you wake up, take a moment to speak three positive affirmations to yourself. These can be about your strengths, your potential, or anything that uplifts you. For example, “I am worthy of happiness,” “I have the power to achieve my goals,” or “I choose to be present and enjoy today.”
Practice a Creative Hobby
Engage in a creative activity for at least 20 minutes today. This could be drawing, painting, writing, knitting, playing music, or anything that sparks your creativity. Immerse yourself in the process without pressure of producing something perfect.
Eat a Mindful Meal
For one meal today, eat mindfully. Sit down without distractions (no phone, TV, or computer), focus on the flavors, textures, and smells of your food, and savor each bite. This practice can help you develop a greater appreciation for what you consume and promote a sense of calm.
Go Outside for a Nature Break
Take a 15-minute break outdoors, whether it’s a walk in the park, sitting in your garden, or just standing outside and breathing in the fresh air. Let nature help clear your mind and refresh your spirit.
Send an Uplifting Message
Reach out to someone you care about and send them an uplifting message. It could be a compliment, a note of appreciation, or simply a message to check in and brighten their day. Sharing positivity will increase your own happiness too.
Declutter a Small Space
Spend 15 minutes decluttering a small area in your home (your desk, a drawer, or a part of your closet). A tidy environment can help clear mental clutter and create a sense of calm and accomplishment.
Practice Gratitude
Write down three things you’re grateful for. These can be big or small—anything that brings you joy or peace. Try to reflect on different aspects of your life each day.
Move for 15 Minutes
Move your body for 15 minutes today. This could be a brisk walk, stretching, dancing, or any physical activity that feels good. Notice how moving helps you feel more energized and positive.
Compliment and Connect
Give a genuine compliment to someone today. Acknowledge something you admire about a friend, colleague, or even a stranger. This can improve both their mood and yours as you spread kindness.
Digital Detox Hour
Take one hour away from screens (phones, computers, TV). Use the time to engage in a non-digital activity, such as reading, journaling, or spending time outside. Reconnect with the world around you.
Random Act of Kindness
Perform a random act of kindness today. It can be anything from helping a neighbor, paying for someone’s coffee, or sending a thoughtful message to a friend. Spread positive energy.
Mindful Breathing
Spend five minutes doing mindful breathing. Find a quiet space, close your eyes, and focus on your breath. Breathe in deeply for four counts, hold for four counts, then exhale for four counts. Let go of any stress.
Reflect and Celebrate
Reflect on your week and the habits you’ve cultivated. How do you feel? Celebrate your successes by doing something that brings you joy—whether it’s a favorite treat, activity, or simply time to relax.
References:
https://www.healthline.com/health/how-to-be-happy#monthly-habits
https://www.cnn.com/2024/07/21/health/habits-increase-happiness-wellness/index.html
