21-Day Happiness Practices Challenge

Remember, you don't have to be unhappy to want to feel more energised, optimistic, can-do, calmer, more resilient...  This challenge is for anyone who wants to take practical steps to boost how they feel, show up and perform!

See it less as a challenge, and more like a chance ...

A chance to take enjoyable practical steps towards feeling happier and stronger, way beyond the end of the challenge.

You don't just need to take my word for it... 

The practices I'll be sharing with you are not just based on findings from studies in Positive Psychology, they have been tried and tested by people who have already taken part in the 21-day Happiness Practices challenge.

Here are some of the benefits they reported 2-weeks after the challenge (via an anonymous survey):

New dates coming soon!

The power of small actions

All too often, we tend to think that to achieve noticeable changes, we need big radical actions.  However, it's simply not true.

Small actions repeated over time can lead to dramatic results. Plus small actions repeated over time are normally far more powerful than a big action tried once and then put to one side. 

However, in our information-rich world, it isn't always easy to know which new practices, exercises or approaches to focus our energy on, no matter how small they may be. 

That's where Positive Psychology comes in - thousands of studies on the factors at play in our happiness and wellbeing tell us.

That is what this 21-day challenge draws on.  So, you can feel confident (in the practices) and supported (by me) as you try out happiness practices that you know have already been put to the test, by people who have done this challenge before and also in scientific studies with thousands of people.

All of the Happiness Practices are:

• Shown to make a noticeable difference to happiness... based on findings from studies. Most are called 'Positive Psychology Interventions' (PPIs) i.e.: they have been tested repeatedly with thousands of people and are consistently shown to lead to a positive increase in wellbeing.
• Easy to slot into your days/weeks.  Time commitment varies from 1 - 15 minutes. So, you can pick based on what appeals most and also based on what you have time for.  You may even want to do some of the quicker/easier ones multiple times a day.
• Enjoyable and uplifting. I've been mindful to include a range of options to appeal to different people, preferences and needs, whilst keeping enjoyment front-of-mind. However, if you don't enjoy something, try an alternative.
• Home/locally based: All of the practices can be done indoors unless you choose an outdoor option and many of them can be done 'on-the-go'.
• Adaptable:  I’ll provide ideas on how to adapt practices to make them even more appealing to you if needed.

The aim is to simply spend some time each day on 1 or more of the happiness practices.  

Beyond sharing short videos and bite-sized content for you to read about the practices I will share helpful insights on how to stay motivated and build habits. I'll also be on-hand to answer questions and support you.

Freedom to choose and adapt

The happier you are with your choices of practices, the more likely you are to enjoy the experience, stay motivated and stick with the practices after the challenge finishes. This is called 'person-activity-fit'.  That's why I provide options for you to choose from.

Over the 3 weeks, I'll be taking you through 3 different happiness practice ‘themes’, ranging from ‘Mind Time’  to ‘Movement that Feels Good’. For each of the 3 themes there are up to 5 different practices to choose from.

You can try every practice I share, or just focus on one or two each week.  It's totally up to you.  

To help you choose, I’ll tell you how to do the practice, what it's biggest benefits might be (e.g. energising, calming or great for feeling more present), how much time it might take, and and in terms of how often you might aim to do it, I’ll advise on whether it's best done:

Daily: Great when done daily (or at least 3/4 times a week).

Spontaneously: Works best when you look out for opportunities to do this.

As and When: Done less regularly or simply when you feel the need.

To help you personalise the challenge: 

• You might try one of the practices from each week's theme or choose to give every option a go.
• You might 'layer up', keeping your practices from the week before going and adding new ones each week. Or...
• You might choose to focus solely on that week's theme, putting the other practices you've tried to the side.
• Equally, if you've found practices you love and just want to repeat those for the challenge, to help turn it into a habit, feel free! There's no need to add anything new just because I share new practices with you.  
• You can also adapt each practice as much as you like and I will give you tips on how to do that. 

Remember, the value of a practice is not measured by how difficult it is or how much time it takes. The options are there to give you choice, and to help offer approaches that will suit different needs and preferences.

However you do it, this ‘challenge’ represents an enjoyable, flexible, and evidence-based way to boost your happiness and wellbeing.

Wrap it all up

In the last two days, we will focus on helping you identify which of the practices to build into your life going forward.  So, after 21 days, you will have your own tried and tested evidence-based toolbox of happiness-boosting practices. Some of them may have already become a habit by the end of the challenge!  For those you're still aiming to turn into habits, I'll give you tips to go away with to help with this.

Plus, if you sign up to the waiting list be the end of June 2024, you will have a 30-minute coaching session with me to help bed it all in!