Unlocking Daily Joy: The 21-Day Happiness Habit Challenge
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Chapter 1: Introduction to Happiness
In our pursuit of happiness, it often feels like achieving our desires is an uphill battle. Surprisingly, it doesn’t have to be that way.
Until 1998, the field of psychology focused predominantly on negative aspects such as depression, addiction, and violence, with only one in eighteen studies addressing positive psychology. The prevailing approach concentrated on finding remedies rather than exploring the qualities that make individuals thrive.
The shift began in 1998 when Martin Seligman, then president of the American Psychological Association, advocated for a more positive perspective in psychology.
Learn What Works
Martin Seligman's philosophy centers on examining what fosters success and well-being. His influence has paved the way for other progressive psychologists like Carol Dweck, Tal Ben-Shahar, and Shawn Achor, leading to a more scientifically grounded self-help movement.
However, while delving into self-improvement through literature and seminars can be beneficial, it often requires significant effort. Personally, I view investing in self-awareness as a crucial and ongoing process that yields meaningful benefits. I encourage everyone to embark on a journey of self-discovery.
Self-awareness serves as a crucial component in personal growth, akin to the natural progression from childhood to adulthood. This journey takes time and necessitates continual learning and effort. Just as neglecting physical fitness can lead to health issues, focusing solely on one facet of growth can create imbalance.
Start with Simple Steps
Many people, however, lack the time and resources to explore their inner selves deeply. A practical first step is to practice self-kindness. As a coach, I often observe that clients are overly critical of their efforts, blaming themselves for financial struggles, career stagnation, and relationship difficulties.
This tendency towards self-criticism seems exacerbated by societal influences. Nonetheless, it’s vital to acknowledge that we have the power to shape our own perceptions and accept responsibility for our happiness.
Understanding that you are always doing your best, given your current resources, is fundamental. While improvement is possible through learning and skill development, growth is a gradual process.
Begin by taking a moment to be kind to yourself. Sit quietly and allow the warmth of self-kindness to envelop you. Notice the calming effect this practice has on your spirit.
This is your first step towards a more joyful and fulfilling existence.
Don't Stop Here
Continue this practice of self-kindness day and night. Employ the "Happy Habit Mantra" below to keep your focus on cultivating happiness. The more consistently you repeat this mantra, the more noticeable your life improvements will be.
The Happiness Habit Daily Exercise
Repeat this exercise at least 16 times a day, ideally on the hour. As you recite the words, embody the feelings they evoke:
- I think happy thoughts.
- I feel happy feelings.
- I smile all the time.
Feel free to share any challenges you encounter during this program in the comments below, and I will be sure to respond.
Read previous articles in the 21-Day “Happiness Habit” Challenge here:
- Day 1 — Embrace a Happy and Successful Life
- Day 2 — The Power of Happiness in Achieving Success
- Day 3 — Overcoming Fears for a Joyful Existence
- Day 4 — The Relationship Between Happiness and Strengths