Are you ready for a 30-day happiness challenge? We all have those days when life feels like a never-ending to-do list, and finding joy seems as elusive as a pot of gold at the end of a rainbow. But guess what? Happiness doesn’t have to be something we are forever chasing.
This challenge is all about embracing small, joyful activities that can boost your mood and bring a smile to your face. So grab your journal, put on your favourite playlist, and get ready for a month-long journey of happiness!
The 30-Day Happiness Challenge
A quote I have always loved is ‘Sometimes happiness is a feeling. Sometimes it is a choice.’ I don’t know about you, but these simple words resonate so much with me because it’s true… sometimes we get sucked into the mundane, drifting through our day-to-day lives and always wanting for something more.
Yet there are so many happy-worthy moments in every single day of our lives! We just have to look for them and do more of what makes us happy.
It can be the simple joys in our daily life or taking action towards living a life more aligned with our ‘greater purpose. This 30-day happiness challenge is designed to help you get into the mindset of being happier.
Make sure you grab the free happiness challenge printable from my printable library to get started!
Day 1: Start Your Day with a Positive Affirmation
Let’s kick things off with a dose of positivity. Begin your day by looking in the mirror and saying a positive affirmation. Something like, “I am capable and strong,” or “Today is going to be a great day.” It might feel a bit odd at first, but trust me, these words can set a powerful tone for your day.
These growth mindset affirmations are a great place to start!
Day 2: Do Something Kind for Someone Else
Ever noticed how doing something nice for others can make you feel amazing too? It’s like a two-for-one happiness deal! No matter if it’s paying someone a compliment, helping a neighbour bring in their bins (we have a lovely neighbour who does this if I’m not quick enough to bring them in myself), or donating to a charity.
Acts of kindness can lift your spirits and create a ripple effect of positivity – when you’re the reason someone else smiles today, it’s a pretty great feeling.
Day 3: Spend 30 Minutes Doing Something Creative
Unleash your inner creative! Spend half an hour on a creative activity—paint, draw, write, dance, or play an instrument. Creativity is a fantastic way to express yourself and lose track of time in the best possible way.
Day 4: Go for a Walk in Nature
Step outside and breathe in the fresh air. Take a leisurely walk in a park, forest, or beach. Nature has this magical ability to calm our minds and rejuvenate us. Plus, it’s a perfect opportunity to get some gentle exercise.
Day 5: Listen to Your Favorite Music & Dance It Out
Music has a direct line to our emotions. Create a playlist of your favourite songs and let the melodies work their magic. Dance around your living room, sing at the top of your lungs, and let the music fill you with joy.
I have my own ‘motivation mix’ on Spotify that I created for this very reason!
Day 6: Watch a Funny Video or Show
Laughter truly is the best medicine. Watch a funny video, TV show, or movie that makes you laugh out loud. Laughter releases endorphins, the body’s natural feel-good chemicals, making you happier instantly.
Day 7: Hug Someone
Human connection is a powerful source of personal happiness. A hug is one of the most simple forms of affection that can help us feel connected and loved by those people who mean the most to us.
Give someone you care about an extra big hug today. The squishiest hug possible! Your partner, your children, your parents, you BFF, your siblings. Whoever it may be. And don’t stop at one. Hugs for everyone!
Day 8: Write Down Three Things That Made You Happy Today
Grab your journal and jot down three things that brought you joy today. They don’t have to be grand gestures—maybe it’s a delicious meal, a random chat with a friend, or a beautiful sunset.
Reflecting on these moments reinforces gratitude and happiness and reminds us to look for the little things that we so often take for granted.
Day 9: Declutter or Organise a Small Space in Your Home
A clutter-free space can lead to a clutter-free mind. Tackle a small area in your home—your desk, a drawer, or a shelf—and declutter it. Letting go of unnecessary items can make you feel lighter and more organized.
Try one of these 10-minute declutter projects for a quick win!
Day 10: Call or Text a Friend Just to Say Hi
Social connections are vital for our happiness. Reach out to a friend or family member you haven’t spoken to in a while.
A simple call or text to catch up and share a laugh can brighten both your days. Especially if you’re feeling guilty for not calling your mum for a while or not reaching out to that friend you’ve been meaning to catch up with.
Day 11: Try a New Hobby or Activity
Step out of your comfort zone and try something new. It can be something super simple like cooking a new recipe or learning a few phrases in a foreign language. Or go big and try out a new exercise style at the gym or attend an art class.
New experiences can add excitement and joy to your life and they give us a break from the routine of every day.
Day 12: Have a No-Social-Media Day
Take a digital detox and unplug from social media for a day. Use this time to reconnect with yourself and the world around you. Read a book, go for a walk, or spend quality time with loved ones without the constant distraction of notifications.
Yeah, it’s hard to put your phone down and not respond to those constant notifications, but oh boy does it feel good not to be a slave to your phone.
All of these apps are now designed to steal as much of our attention as they can. But it’s hard to live a full life when we’re staring at a screen and forgetting to look around us.
Day 13: Eat Your Favourite Meal
Food is one of life’s greatest pleasures. Spend some time in the kitchen preparing your favourite meal. Enjoy the process of cooking, and savour every bite of your delicious creation.
Day 14: Take a Relaxing Bath or Shower
Indulge in some self-care with a relaxing bath or shower. Use your favourite bath salts, oils, or shower gels. Light some candles, play soothing music, and let the warm water wash away your stress.
One of my favourite self-care activities is soaking in a bubble bath with a good book. I make time to do this once a week, most weeks.
Day 15: Spend Time with a Loved One
Quality time with loved ones can be incredibly fulfilling. Plan an outing or simply hang out at home with someone you care about. Share stories, laugh together, and cherish the connection. Go do that thing together that you’ve been meaning to do.
Here are some fun activities to try:
Day 16: Disrupt Your Routine
Disrupting your routine is one of the quickest ways to feel like you’re living a more intentional life. Sure, routines and schedules are good for staying organised and feeling like we have a sense of control over our environment, but they can also make us feel like we are living the same day each day.
Today, do something out of the ordinary that makes today feel really different.
Go out for dinner or a movie after work. Take a random day trip to the beach. Have a mental health day from work and binge-watch the TV show you’ve been so keen to start. Get the girls together for a boxing class! Anything that makes you feel alive today!
Day 17: Take a Break and Read a Book
Escape into the pages of a good book. Reading can be a wonderful way to unwind and stimulate your imagination. Choose a book you’ve been wanting to read and lose yourself in the story.
Day 18: Watch the Sunrise or Sunset
There’s something magical about watching the sky change colours during sunrise or sunset. Find a good spot and take some time to appreciate this natural beauty. It’s a soothing reminder of the world’s wonders.
Day 19: Treat Yourself to Something Nice
Give yourself a little treat. It could be a favourite snack, a new book, or something you’ve been eyeing for a while. Treating yourself occasionally is a great way to show self-love and appreciation.
Day 20: Spend Time with a Pet or Animals
If you have pets, spend some quality time with them. If you don’t, consider visiting a local animal shelter or a friend with pets. Animals have a way of bringing pure, uncomplicated joy to our lives.
Day 21: Write a Thank-You Note to Someone
Expressing gratitude can boost your happiness. Write a thank-you note to someone who has made a difference in your life. It could be anyone—a friend, family member, teacher, or coworker. Let them know how much they mean to you or thank them for something you appreciate them doing.
This is another one of those happiness tasks that makes someone else happy too. Winning!
Day 22: Plan a Fun Outing or Adventure
Plan a fun outing or adventure for yourself – a solo date. It could be a day trip to a nearby town, seeing a movie at the cinema, or a visit to a museum. Having something fun to look forward to can increase your excitement and happiness.
Day 23: Reflect on Your Achievements
Take some time to reflect on your achievements, big and small. Write them down and acknowledge your hard work and progress. When was the last time you did look back on your personal journey and celebrated yourself? Maybe never. Time to change that.
Day 24: Try a New Exercise or Workout
Exercise is a great way to boost your mood and energy levels. Try a new workout or exercise class. It could be yoga, dancing, or a cardio session – moving your body can release endorphins and make you feel great.
Don’t want to exercise in public. No worries. There are so many workouts for every fitness level and style on YouTube. Do what’s in your capacity and move your body.
Day 25: Spend Time Doing Nothing and Just Relax
In our busy lives, we often forget the importance of just being. Spend some time doing absolutely nothing. Relax, daydream, or simply lay back and enjoy the moment. It’s a wonderful way to recharge.
Make it even better by turning it into a doing nothing in nature by laying out a picnic rug outdoors. Shut your eyes and have a nap in the shade in your backyard. Bliss.
Day 26: Smile More Often
Smiling, even when you don’t feel like it, can actually improve your mood. Make a conscious effort to smile more often today. Smile at strangers, smile at yourself in the mirror, and notice how it positively impacts your day.
Day 27: Revisit a Much-Loved Pastime or Hobby
Think back to a hobby or pastime you used to love but haven’t done in a while. Dancing, painting, knitting, or playing a sport – whatever sets your soul on fire! Rediscovering old joys can bring a sense of nostalgia and happiness.
Day 28: Wear An Outfit That Makes You Feel Good
Don’t worry if all you’ve got planned today is grocery shopping – put on an outfit you love and strut your stuff wherever you go! What we wear can influence our confidence. Taller posture, more outgoing. It’s incredible how much a great outfit can influence our mood.
Day 29: Write Down Your Happiest Memories
Take a trip down memory lane and write down your happiest memories. Reflect on what made those moments so special and how they made you feel. Reliving happy memories can reawaken those feelings of joy.
Day 30: Reflect on What Brought You Happiness Over the Past 30 Days
Congratulations, you’ve made it to the end of the challenge! Take some time to reflect on your journey over the past 30 days. What activities brought you the most happiness? How do you feel now compared to when you started? Use these insights to continue cultivating joy in your life.
Free Printable 30-day Happiness Challenge
To make the challenge easier to follow along, I’ve created a free printable 30-day happiness challenge calendar for you to track your daily tasks. You can get this from my free printables library, which is an exclusive gift to my email newsletter subscribers. It’s not the only challenge you will find in there!
So there you have it—a 30-day happiness challenge designed to bring a little more sunshine into your life. Happiness isn’t about grand gestures or constant euphoria. It’s about finding joy in the small moments and making a habit of appreciating them. I hope this challenge helps you discover new ways to smile every day. Now, go out there and spread some happiness!