Happiness isn’t always something that just happens to you. Sometimes you have to search for moments of happiness in your life so that you take control of your state of mind and feel good.
A happiness challenge can help you to achieve this right now.
What is the 30-day happiness challenge?
The 30 day happiness challenge provides you with a daily happiness task to achieve. It takes the pressure out of trying to find happiness because you just have to follow the task or activity that’s already been set out for you.
Ready to start feeling happier? Here’s your 30 day happiness challenge.
30 Day Happiness Challenge
Day 1: Write down 3 things you love about yourself
If you regularly focus on what you don’t like about yourself, this reduces your confidence and optimism. It’s also linked to increased anxiety and depression.
Take some time on Day 1 of your happiness challenge to write down three things you really love about yourself. These traits can be physical or personality-based.
Day 2: Drink 2.7 liters (11 cups) of water
Drinking water helps you to stay hydrated so your body functions better, but it’s also linked to a happier mood. Research found that when people who drank lots of water consumed less of it, they were less calm and less content. Dehydration is also linked to tension and anxiety.
While drinking 11 cups of water might feel difficult, set reminders on your phone so that you drink a cup of water every hour.
Day 3: Call a loved one to catch up
Life is busy and stressful, so you might have put your thought to call a family member or best friend at the back of your mind. The more you do this, the more you’ll feel anxious or upset about it – and it’ll become harder to pick up the phone. Do it today! It will remove unpleasant feelings, such as guilt and fears about how life is so short.
Day 4: Go outside, look at the sky, and appreciate nature
When last did you look up at the sky or trees around you? When did you watch the sunset and appreciate all of its beautiful colors? Spending a bit of time in nature is calming and boosts your mood. Research has found that time in nature produces similar feelings as wellbeing, and it doesn’t matter how much time you spend outside.
Day 5: Take a 30-second (or more) dance party today
If you’re feeling stressed, zap those feelings by putting on your favorite song and dancing! Movement releases tension from your body and the tune will help you to remember to smile.
Day 6: Send a letter
When last did you write and send someone a letter? This will certainly be a nostalgic activity, and it will make you feel good because you’re doing something nice for someone else.
Day 7: Eat a vegetable with every single meal today
It’s not always easy to get your five servings of fruits and vegetables a day, so commit to eating just one vegetable with every meal you consume today.
Some vegetables, such as leafy greens, encourage happiness because they contain magnesium and folate. These nutrients decrease anxiety and improve your mood, so add them to your meals.
Day 8: Play a game you enjoyed when you were younger
It’s refreshing to do something different in your spare time, like play a board game or a childhood-inspired game that you used to love. This is a fantastic way to get in tune with your inner child.
Day 9: Do what makes YOU feel happy today
If you’re always a “yes” person, you need a day when you prioritize your own happiness. Want to go for a run instead of going grocery shopping? Want to stay in instead of meet up with friends? Do it!
Day 10: Make a playlist of your favorite songs
A playlist of some of your favorite feel-good songs is a smart way to boost your mood throughout the day, giving you a burst of optimism and well-being when you need it. You should also add some meditation music to your playlist for when you need inspiration and mindfulness.
Day 11: Thank 3 people you’re grateful for
Who always makes you feel positive about life? Now’s the time to reach out and thank them, telling them why you’re so grateful to have them in your life. Gratefulness will make you feel good. It’s been linked to encouraging more positive emotions.
Day 12: Hang up and hang out (a day with no screens)
The average person in the U.S. spends around 10.5 hours per day on their devices! This makes you less connected to others. For one day, connect with people in a face-to-face setting so you can properly chat and laugh.
Day 13: Watch your favorite movie
It’s time to relax and unwind with your all-time favorite movie, even if it’s really old or your kids think it’s lame. This will help you to experience joy you haven’t allowed yourself to feel for a long time. It’s a great way to go back to the happiness basics.
Day 14: Try a new skill that you’ve always wanted to try
Maybe you want to go rock climbing or bake pavlova for the first time. Whatever you’ve always been interested in doing, now’s the day to do it! Trying something new will make you feel good, simply because it takes you out of your comfort zone.
Day 15: Do a random act of kindness (big or small)
Being kind to people isn’t just a great way to spread some love. It increases your brain’s neurotransmitters – dopamine and serotonin – that make you feel good.
Day 16: Share a photo that makes you happy on social media
Sharing pictures of things that always make you happy will boost your mood and be a pick-me-up for your social media followers!
Day 17: Meditate
Centering yourself and focusing on your inner power helps you to tune out of the stress in your environment and clear your mind.
Here’s a simple five-minute meditation you can do. Sit in a comfortable chair and focus on breathing in and out. Notice when your mind wanders and bring your attention back to your breath.
Day 18: Play a game you enjoyed when you were younger
This is a repeat of the activity you did 10 days ago. Doing it again will help you to get into the positive habit of tuning into your inner child and what made you happy when you were a kid.
Day 19: Do what makes YOU feel happy today
This is another day of focusing on you and your happiness! Say “no” to everything you don’t want to do so that you can choose to do what you feel like doing.
Day 20: Find a new, creative way to get exercise for 15 minutes
Exercise gets your blood pumping and boosts feel-good hormones, but it can be boring. Today your task is to find a creative exercise that makes you look forward to doing. It might be dancing, running, aerobics, swimming, or something else that combines exercise with fun.
Day 21: Make small progress on a big goal
It’s easy to fall into the rut of your daily tasks and work, but don’t lose sight of your goals. Today, do one small thing that will take you a step closer to achieving them. For example, if your goal is to write a book, write a summary of it; if your goal is to run a marathon, buy a book about running.
Day 22: Find a positive story in the news and share it with friends
There’s always a lot of sad and upsetting news in the media. Instead of allowing it to make you feel bad, share some positive news with your friends.
Day 23: Cook your favorite meal
Food is so much more than nutrition. It should also give you pleasure. Cook your favorite meal at home. Not only will making it from scratch give you satisfaction, but you’ll get to enjoy delicious food that boosts your mood.
Day 24: Do something creative
Creativity is nourishing for the soul. Whether you want to write, paint, dance, or build something, creative activity will make you feel good. It helps you to focus on a task and be more mindful.
Day 25: Get a good night’s sleep
When you lose sleep, your stress hormones increase. Try to get enough sleep tonight. You can encourage restfulness before bedtime by not going to bed hungry or too full, releasing worries by journaling, and switching off your devices so that you can relax.
Day 26: Start a new book, TV show, or podcast
There’s tons of interesting, informative, and fun material to consume, whether it’s in the form of a book, TV series, or podcast. Find something that’s totally new for you or something you’re interested in learning more about.
Day 27: No plans day – enjoy your own company!
Spending time with yourself is important so you can check in with your feelings, thoughts, and goals. You can also relax and recharge your batteries, which is sure to put you in a calmer, happier state of being.
Day 28: Eat your favorite sweet treat
Although sticking to a healthy diet is good for you, every now and then it’s healthy to indulge. Did you know chocolate contains mood-boosting compounds? Enjoy it!
Day 29: Write down 3 goals for the upcoming month
Planning goals gives you something to work towards and it motivates you to create more happiness in your life. Your goals can pertain to any area of your life.
Day 30: Write down 10 things you feel grateful for today
Gratefulness reduces negative emotions, such as resentment, regret, and frustration. Instead of focusing on what you don’t have, think about what you do – this encourages more blessings to enter your life.
What does it mean to be happy?
Happiness can be described as feeling positive emotions and experiencing satisfaction with yourself as well as your life.
Does happiness affect your health?
Feeling happier in your life reduces anxiety and stress, both of which can lead to health issues. Therefore, focusing on happiness will help you to be healthier.
If you want to be happy but you’re not sure where to start, try our 30-day happiness challenge.
The challenges we’ve provided in this guide are made up of a variety of activities and tasks to reduce negative feelings and boost your satisfaction.