Lachlan Brown
Have you ever wished you could feel happier every day?
I know I have.
Happiness isn’t just something that happens though—it’s something we create with small, intentional habits.
With the year winding down, now’s the perfect time to refocus on these habits.
That’s where our 30-day happiness challenge comes in.
By adopting some simple daily habits over the next month, you can boost your mood, shift your mindset, and finish the year feeling your best.
Ready to end the year on a happier note?
Let’s dive in.
1) Keeping a gratitude journal
The importance of expressing gratitude cannot be overstated, especially when it comes to our happiness.
As noted by the folks at Harvard Health, “Gratitude is strongly and consistently associated with greater happiness”
However, often, we get so caught up in the hustle and bustle of life that we forget to pause and appreciate the good around us.
That’s where a gratitude journal comes into play.
I learned this firsthand a few years ago.
Life felt overwhelming, and I was so focused on what wasn’t working that I barely noticed all the things that were.
That’s when I decided to give gratitude journaling a try.
At first, it felt a little awkward, but within days, I started to notice a shift.
Writing down three things I was grateful for each evening—whether big or small—helped me see my days through a different lens.
Moments I might have overlooked, like a kind word from a colleague or a beautiful sunset, became highlights of my day.
Trust me, a gratitude journal is a simple but powerful way to shift your attention from what’s going wrong to what’s going right.
By focusing on the positive, you cultivate an attitude of contentment and joy.
So here’s your challenge: get a notebook and make it a daily habit to write down 3–5 things you’re grateful for, either in the morning or evening, for the next 30 days.
It takes just a few minutes and, as I can personally attest, can have a massive impact on your happiness.
2) Getting at least 20 minutes of exercise every day
We all know that exercise is good for our physical health, but its impact on our mental well-being is just as remarkable.
In fact, a study by the University of Vermont found that just 20 minutes of exercise can boost your mood for up to 12 hours.
That’s a pretty big return on investment for a small amount of effort!
Commit to moving your body for at least 20 minutes each day over the next 30 days.
It doesn’t have to be an intense workout; a brisk walk, yoga, or dancing in your living room all count.
What matters is consistency and finding something you enjoy.
3) Getting some nature into your day
There’s something magical about spending time in nature—it’s like a reset button for your mind, right?
Well, you’re not just imagining that.
Research shows that just two hours a week in nature can significantly boost happiness and well-being.
That breaks down to less than 20 minutes a day, making it a habit that’s both powerful and easy to fit into your routine.
Better yet, you can kill two birds with one stone by combining this habit with your daily exercise.
Is there a park nearby where you could take a jog, go for a walk, or even do some yoga under the trees?
4) Limiting social media usage
Social media, while a powerful tool for connection and information, can also be a significant source of stress and comparison.
Scrolling through perfectly curated feeds can create feelings of inadequacy and FOMO (Fear of Missing Out).
I know this firsthand, too A few years back, I found myself spending countless hours each day on social media.
It started to impact my mood, productivity, and overall happiness.
That’s when I decided to limit my social media usage.
Now, I set specific times for social media use and stick to them.
This simple change has made a significant difference. I have more time for meaningful activities and feel less stressed and more content.
As you embark on this happiness challenge, consider limiting your social media use. Allocate specific times for it and stick to them.
Use the freed-up time for activities that genuinely bring you joy.
5) Doing one act of kindness
Want to boost your happiness while making someone else’s day a little brighter?
Try practicing a daily act of kindness.
Research shows that helping others not only spreads positivity but also improves your own mood and well-being. It’s a win-win!
Kindness doesn’t have to be grand or time-consuming.
It could be as simple as holding the door open for someone, paying for a stranger’s coffee, or leaving a kind note for a friend or coworker.
Even a heartfelt compliment can go a long way.
6) Connecting with someone you care about
If there’s one habit you should take away from this post, it’s this one.
As humans, we’re wired for connection.
Study after study highlights the importance of meaningful relationships for our happiness, but perhaps none more clearly than the Harvard Study of Adult Development.
This 85-year-long study found that strong, supportive relationships are one of the most critical factors in living a happier, healthier life.
Here’s your challenge: every day for the next 30 days, call or message someone you care about.
It could be a family member, an old friend you haven’t spoken to in a while, or even a colleague you’d like to reconnect with.
It doesn’t have to be a long conversation—a quick check-in or a thoughtful message can go a long way in strengthening bonds and boosting both your happiness and theirs.
7) Ending your day with reflection
How often do you end your day by truly reflecting on it?
Taking just a few moments to look back on your day can help you wind down, process your emotions, and set yourself up for a more peaceful mindset.
Reflection doesn’t have to be complicated. It could be as simple as asking yourself three questions:
- What went well today?
- What could I improve on tomorrow?
- What am I looking forward to?
This practice helps you end the day with a sense of closure, gratitude, and purpose.
It’s also a great way to build self-awareness and identify patterns that affect your happiness.
Every night for the next 30 days, take 5–10 minutes before bed to reflect on your day.
Write your thoughts down in a journal, or simply sit quietly and think about them.
You’ll be amazed at how this small habit can bring clarity, calm, and even excitement for the days ahead.
Final thoughts: It’s a journey
Happiness isn’t something that happens by chance—it’s something we create through the small, intentional choices we make every day.
By adopting these habits over the next 30 days, you’ll not only boost your mood but also lay the foundation for a more positive and fulfilling life.
Even just one or two of these habits can make a meaningful difference.
What matters is consistency and taking those first steps toward prioritizing your well-being.
Here’s to ending the year on a brighter, happier note. You’ve got this!
Did you like my article? Like me on Facebook to see more articles like this in your feed.
