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  • Writer's pictureDr Willard Wigan MBE

Don't Worry Be Happy. Guide & Tips

Creating a "Happiness Month" for yourself or others can be a wonderful way to focus on well-being and positive habits. Please find below my happiness and well-being guide and tips. Here's a plan for how you might structure a Happiness Month:

Dr Willard Wigan MBE smiling and happy
Me being at my happiest

Happiness Month Guide & Tips. Simply set some rules and practice them each and every day.


Week 1: Gratitude and Mindfulness

  • Begin each day with a gratitude journal: Write down three things you're grateful for.

  • Practice mindfulness for a few minutes each day. Focus on your breath and be present in the moment.

Week 2: Physical Well-being

  • Set a fitness goal for the month, such as walking a certain number of steps each day.

  • Try a new form of exercise you've never done before.

  • Make an effort to eat nutritious and balanced meals.

Week 3: Connections and Acts of Kindness

  • Reach out to friends or family you haven't spoken to in a while.

  • Perform at least one act of kindness every day, whether it's complimenting someone or doing a favour.

Week 4: Self-Care and Joy

  • Plan activities that bring you joy, like watching your favourite movies, reading, or spending time in nature.

  • Treat yourself to a relaxing spa day at home or a favourite hobby.

  • Reflect on the month and how these practices have affected your overall happiness.

Black board with the words A smile can change someone's day
A smile can change someone's day

Throughout the entire month, you can also incorporate these daily practices:

Positive Affirmations: Start and end your day with positive affirmations to boost your self-confidence and mindset.

  1. I choose happiness and joy in every moment of my life.

  2. Happiness flows through me effortlessly and abundantly.

  3. I am worthy of all the happiness life has to offer.

  4. I attract positivity and happiness into my life.

  5. My heart is open to the beauty and joy around me.

  6. I find happiness within myself, independent of external circumstances.

  7. Every day is a new opportunity to experience happiness and joy.

  8. I release any worries and embrace the happiness that is within me.

  9. I radiate happiness, and others are drawn to my positive energy.

  10. I am grateful for the happiness that fills my life every day.

Digital Detox: Dedicate some time each day to disconnect from screens and engage in activities that don't involve technology.

  1. I am in control of my screen time, and I choose to disconnect to reconnect with myself.

  2. My well-being is important, and I prioritize moments of digital detox for my mental clarity.

  3. I release the need to constantly check my devices and embrace the freedom of a digital detox.

  4. I create space for meaningful experiences by disconnecting from screens and connecting with life.

  5. I nourish my mind by taking breaks from digital distractions and engaging in offline activities.

  6. I value my time and energy, and I choose to unplug in order to recharge.

  7. I find serenity in the moments of quiet that come with a digital detox.

  8. I am present in the here and now, fully engaged with the world around me.

  9. I choose to disconnect from the virtual world to fully engage in the richness of the real world.

  10. My happiness and well-being flourish as I limit screen time and engage in more meaningful interactions.

Random Acts of Kindness: Beyond the acts of kindness you plan, find opportunities for spontaneous acts of kindness throughout the month.

  1. I am a source of positivity and kindness in the world.

  2. I find joy in spreading kindness and making a positive difference.

  3. I attract opportunities to perform random acts of kindness effortlessly.

  4. With each act of kindness I perform ripples out to create waves of positivity.

  5. My small gestures of kindness have the power to brighten someone's day.

  6. I am a conduit of compassion, and my actions reflect the goodness within me.

  7. Kindness flows through me, touching lives and leaving a trail of smiles.

  8. I am open to the beauty of connecting with others through acts of kindness.

  9. I choose to make kindness a natural part of my daily life.

  10. Through my kindness, I contribute to a world filled with empathy and understanding.

Learn Something New: Dedicate time to learning a new skill, hobby, or topic that interests you.

  1. I am open and eager to learn new things every day.

  2. Learning is a journey that enriches my mind and spirit.

  3. I embrace the joy of discovery as I explore new knowledge.

  4. With each new skill I acquire, I expand my horizons and potential.

  5. I am capable of grasping complex concepts and applying them effectively.

  6. Learning is a gift I give to myself, enhancing my personal growth.

  7. I welcome challenges as opportunities to learn and grow.

  8. My thirst for knowledge is insatiable, and I continuously seek to quench it.

  9. I am a lifelong learner, and my curiosity fuels my passion for growth.

  10. Every moment presents a chance to learn, and I seize these moments eagerly.

Sign lettering, Fuel Your Passion
Passion is fuel for career success because it drives key actions and behaviors.

Inspirational quotes about happiness to brighten your day:

  1. "Happiness is not something ready-made. It comes from your own actions." - Dalai Lama

  2. "The grand essentials of happiness are something to do, something to love, and something to hope for." - Allan K. Chalmers

  3. "The purpose of our lives is to be happy." - Dalai Lama

  4. "Happiness is when what you think, what you say, and what you do are in harmony." - Mahatma Gandhi

  5. "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

  6. "The only way to do great work is to love what you do." - Steve Jobs

Happiness & Well-being is an ongoing journey

At the end of the Happiness Month, take some time to reflect on the changes you've made, the habits you've developed, and the overall impact on your well-being. Remember that happiness is an ongoing journey, and the practices you've adopted during this month can continue to be a part of your life moving forward.

Four women standing in field making love heart signs with their hands.
Reflect on how you have changed

Reflecting on the changes you've made, the habits you've developed, and the overall impact on your well-being is an important practice that can help you gain insight into your progress and growth. Here's a guide on how to approach this reflection:

  1. Create a Quiet Space: Find a comfortable and quiet space where you can reflect without distractions.

  2. Review Your Goals: Recall the goals you set for yourself during the period you're reflecting on. These could be related to happiness, self-improvement, well-being, or any other area you focused on.

  3. Changes and Habits: Consider the specific changes you've made in your life during this time. This could include adopting new habits, adjusting your mindset, or altering your daily routines.

  4. Positive Outcomes: Reflect on the positive outcomes or improvements you've noticed. How have these changes and habits contributed to your overall well-being and happiness? Have you experienced increased positivity, reduced stress, improved relationships, or enhanced personal growth?

  5. Challenges: Acknowledge any challenges you encountered along the way. How did you overcome these challenges? What lessons did you learn from them?

  6. Self-Discovery: Consider how the changes and habits you've developed have helped you learn more about yourself. Have you discovered new strengths, passions, or areas for improvement?

  7. Gratitude: Express gratitude for the progress you've made and the positive impact on your life. Recognize the effort you've put into your well-being.

  8. Future Steps: Based on your reflection, think about what you'd like to continue, adjust, or explore further. Are there aspects you'd like to deepen or refine? Are there new goals you want to set for yourself?

  9. Journaling or Meditation: Consider journaling about your reflections or engaging in a meditation session to further internalize your insights.

  10. Celebrate and Embrace Growth: Celebrate the positive changes you've made and the growth you've experienced. Embrace the journey of continuous self-improvement and well-being.

A split sign saying Do Something Great
Do something great

Remember that reflection is an ongoing process. It can be beneficial to engage in regular check-ins with yourself to assess your progress and make adjustments as needed. By reflecting on your journey, you can reinforce positive habits, stay aligned with your goals, and continue to enhance your well-being.



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