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For more information visit www.actionforhappiness.org 
7-DAY HAPPINESS CHALLENGE 
Simple science-based actions for a happi...
Can we change how happy we are? 
Source: Lyubomirsky et al (2005) 
Our genes 
Our circumstances 
Our thoughts & behavio...
GREAT DREAM: Ten Keys to Happier Living 
GIVING 
Do things for others 
RELATING 
Connect with people 
EXERCISING 
Take car...
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 thos...
KINDNESS DAY 
Happiness Challenge #2
Challenge #2: Kindness Day 
ACTION: On one day this week, do as many extra acts of kindness for others as possible (try to...
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’ pro...
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 ideall...
MOVE YOUR 
BODY 
KINDNESS 
DAY 
CALM YOUR MIND 
This Week: Do try this at home! 
THREE GOOD 
THINGS 
Challenge #1 
Challen...
www.actionforhappiness.org 
facebook.com/actionforhappiness 
@actionhappiness 
youtube.com/actionforhappiness 
Find out mo...
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7-day Happiness Challenge

Action for Happiness has created a simple 7-day Happiness Challenge based on four simple science-based actions that are proven to have a big impact on people's happiness and wellbeing. Why not give them a try?

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7-day Happiness Challenge

  1. For more information visit www.actionforhappiness.org 7-DAY HAPPINESS CHALLENGE Simple science-based actions for a happier life
  2. Can we change how happy we are? Source: Lyubomirsky et al (2005) Our genes Our circumstances Our thoughts & behaviours Our happiness is affected by… And research shows that we can learn skills to be happier
  3. GREAT DREAM: Ten Keys to Happier Living GIVING Do things for others RELATING Connect with people EXERCISING Take care of your body APPRECIATING Notice the world around TRYING OUT Keep learning new things DIRECTION Have goals to look forward to RESILIENCE Find ways to bounce back EMOTION Take a positive approach ACCEPTANCE Be comfortable with who you are MEANING Be part of something bigger Source: Action for Happiness (2011), building on nef (2008)
  4. Happiness Challenge #1 THREE GOOD THINGS
  5. 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.
  6. KINDNESS DAY Happiness Challenge #2
  7. 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.
  8. Happiness Challenge #3 CALM YOUR MIND
  9. 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.
  10. Challenge #3: Calm Your Mind
  11. Happiness Challenge #4 MOVE YOUR BODY
  12. 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
  13. MOVE YOUR BODY KINDNESS DAY CALM YOUR MIND This Week: Do try this at home! THREE GOOD THINGS Challenge #1 Challenge #3 Challenge #2 Challenge #4
  14. www.actionforhappiness.org facebook.com/actionforhappiness @actionhappiness youtube.com/actionforhappiness Find out more…

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