The 30-Day Happiness Challenge

When we’re happy, our body produces hormones that increase our mental clarity, reduce fatigue, and improve our overall well-being. The four “happy hormones” that we particularly produce are:

• Dopamine – the “feel good” hormone associated with pleasurable sensations, along with learning and memory.

• Serotonin – helps regulate sleep and other essential bodily processes.

• Oxytocin – the “love hormone” that helps promote feelings of trust, empathy, and bonding.

• Endorphins – which is the body’s natural pain reliever. 

We can hack these hormones by getting enough sunlight, eating a well-balanced meal, getting enough sleep, and exercising regularly. We can also induce the production of these hormones by engaging in activities that help produce them. Happiness is not a destination, but a journey. Here are 30 tips to do to help your body produce these natural mood boosters. Take the 30-day happiness challenge and see how it changes your life:

• Start journaling – a “brain dump” or corralling your thoughts to keep them from buzzing inside your head is a good way to relieve anxiety and ensure mental health.

• Meditate – choose a quiet place and let your thoughts pass you by.

• Prepare a cup of herbal tea – green tea and green tea extract help produce dopamine and serotonin.

• Give yourself a compliment – start by noticing when you’ve done a great job.

• Learn something new – new activities always give us a rush of dopamine.

• Go outside for a walk – exercise helps you produce endorphins, plus getting enough sunshine increases serotonin production.

• Listen to nature – while you’re out on a walk, listen to the sounds of nature to help calm your senses.

• Call a friend – or a loved one to reduce anxiety and stress.

• Watch your favorite movie – this helps improve your mood by boosting endorphin levels.

• Start a garden – like meditation, starting a relaxing hobby can help calm your senses.

• Practice mindfulness – and be deliberate in what you do.

• Take a short nap – a short nap boosts serotonin levels. Make sure it’s no more than 20 mins to get the maximum benefits.

• Declutter your room – visual clutter does not help relieve anxiety. Organize your space.

• Try a new recipe – certain foods can boost our happiness hormones.

• Create art – or listen to music to help increase your dopamine levels.

• Buy a meal for someone – kindness always gives you a happy hormone boost.

• Go to a new place – the new surroundings and experience will help increase your dopamine levels.                             

• Give yourself a pep talk – affirmations will not only help you feel good but also inspire and motivate you.

• Treat yourself – make sure you’re taking care of yourself well and putting your well-being first.

• Dance.

• Play with your pets – this releases oxytocin.

• Create an inspiration board – a reminder of your goals and dreams helps you visualize them better.

• Exercise for 5 mins –  start with 5 mins and increase accordingly.

• Watch a sunrise/sunset.

• Celebrate your achievements.

• Make your bed – and you’ve already completed a task at the start of your day.

• Help someone out – the best way to get out of a slump is to help someone out.

• Take yourself out on a date – a lunch or dinner date will reinforce your feel-good hormones.

• Unplug from social media – a social media fast will regulate your dopamine levels. 

• Remove toxic energy from your life – remove energy that brings you down.

What are your happiness tips? Add them to this list and share them with us in the comments. Remember to work smart and be a blessing to someone today. Stay safe and healthy!

Written by Jaie O. TheHelp