It’s been rough for everyone. It’s been challenging, maddening, and exhausting. Each day that goes by brings its own set of challenges and questions, but each day is also a new opportunity to experience joy and to slow down and realize what’s important in life. Below, you’ll find a 30-day happiness challenge, but you can participate daily or jump around, whatever feels right for you.

30 Inspiring Things To Do In The Next Thirty Days

1. Read a Quote That Inspires You

If you want to you can look at Love Expands’ Quotes of the Day, Pinterest, Instagram, or select authors like the distinguished writer and thinker Albert Camus. Really let the words sink in. Feel inspired. Know that things will get better and that whatever comes, you can face it.

“What if I fail? Oh but, darling, what if you fly?”

“Your direction is more important than your speed.”

“It’s never too late to be whoever you want to be.”

“Even if you go for it and it doesn’t work out, you still win. You still had the guts enough to head straight into something that frightened you, that type of bravery will take you places.”

“Don’t forget, you can start late, start over, be unsure, act different, try and fail, and still succeed.”

2. Make a List of Things You’re Thankful For

It’s easy to overlook the good in life when you’re overwhelmed with problems, but it’s important to take time and look for the rays of sunshine in the darkness.

3. Watch a Movie

Choose one that makes you laugh, or cry with joy.

4. Have a Dance Party in the Kitchen

Take a minute, put the to-do list away, turn on a song that gets your body moving, and dance like no one is watching.

A happy dance party in the kitchen
Consider a fun and goofy dance party in the kitchen | 30 Day Happiness Challenge

5. Pamper Yourself

Take a bath or a long shower. Do a face mask. Paint your nails. Give yourself a foot or hand massage. Take a nap. Do a hair mask. Whatever it is that relaxes you and makes you feel a little extra special, do that. And don’t feel guilty about it. Embrace it, and enjoy it.

6. Journal

Write your emotions down. Feel them. Cry. Whatever you need to do. You might think that this doesn’t sound happy at all, but bottling your emotions up and ignoring them is toxic, and it will keep you from feeling happiness. Letting them go by writing in a journal opens you up to let joy inside.

The 30 Happiness Challenge includes writing in a gratitude journal
Write your thoughts and emotions in a gratitude journal | 30 Day Happiness Challenge

7. Do Yoga or Meditate

Align your head and heart and body. Find stillness and balance. Be present, and clear your mind. It can be done by anyone, even if you’ve never done it before. If you’re new, search YouTube for helpful guides to get you started.

8. Do Something Nice for Someone

Text a friend you know is having a hard time. Get groceries for someone. Send food to a friend or family member. Do the dishes without being asked. Make the bed. It doesn’t have to be a huge gesture. Small acts of kindness go a long way.

9. Tidy Up

For some, it’s hard to concentrate when the house is a mess. Set yourself up for success by doing a quick tidying up session. You don’t have to do a full deep clean; just focus on your immediate area. It’s amazing how something so small can instantly boost your mood.

10. Take a Walk

If you can do so safely, go outside and admire the beauty of nature. Breathe in the fresh air and enjoy the change of scenery.

11. Treat Yo Self

Buy yourself something you’ve been wanting, something that makes you happy and sparks joy.

12. Enjoy your Meals

Don’t just rush through, but take time to really savor each bite. Perhaps you can make a recipe you’ve been wanting to try from Pinterest or order from your favorite restaurant.

13. Wake Up Early

via GIPHY

Getting up and getting a fresh start on the day can be a real mood booster and set you up for success. Just remember, if you’re not a natural morning person, to have lots of coffee on hand.

14. Enjoy the Sunrise or Sunset

Too often, people get so caught up in daily tasks, to-do lists and chores that they forget to stop and appreciate the little things. Make time today to sit outside (or just look out your window) and admire the beauty across the sky.

15. Listen to a Podcast

Choose a podcast that inspires you or makes you laugh, something that brings you peace or distracts you for a moment from the chaos of the world. Escape into it for a bit, and just enjoy.

16. Disconnect From Social Media

Give yourself a break from scrolling through your phone (this can be for the entire day or a pre-selected amount of time). During this time away from social media, don’t compare yourself to others or read a bunch of disheartening news. Instead, take a walk, read a book, watch a movie, or discover a new hobby.

17. Spend Time With Loved Ones

Even in stressful times, people can stay connected if they make an effort. Schedule a video call/phone chat, or host a virtual game night.

Don't walk behind me; I may not lead. Don't walk in front of me; I may not follow. Just walk beside me and be my friend. - Albert Camus

18. Take a Drive

Get out of the house for a while. Drive with no particular destination in mind. Listen to music or an audiobook, and just escape your day-to-day routine for a while.

19. Plan a Vacation

Even if you can’t travel now doesn’t mean you will be stuck at home forever. Plan for the day you can travel the globe. Dreaming of better, brighter days can give you something to look forward to and remind you that hard times won’t last forever.

20. Do Something Creative

Write a poem or a song. If you’ve always wanted to write a book, start it. Paint. Draw. Learn a TikTok dance. It doesn’t matter what you do or how good you are at it. Just have fun.

21. Read a Book and Good News Stories

If you have a pile of books you’ve been wanting to read, take this time to open one up and dive inside. And instead of consuming so much negative news about politics, etc., try reading uplifting news stories that will warm your heart.

22. Compliment Someone

Make it specific. Tell a friend or family member something you value, love, admire, or appreciate about them. It only takes a moment of time to make someone’s day a little brighter. So, spread some love; you never know how much it’ll mean to someone.

23. Create a Bucket List

You get one life. One. You should live it to the fullest. COVID-19 has taught everyone a lot about taking small things for granted, like going to the coffee shop or walking down the street with friends. So, with that in mind, create a list of things you want to consciously make time for.

24. Color or Do a Puzzle

Take a break from Netflix or your PS4 and engage in an old-school activity away from the screen.

25. Take a Tour

Even if you can’t go to a local museum at the moment, several museums and popular tourist attractions around the world are offering virtual tours online.

26. Create a Playlist

Fill your playlist with songs that boost your mood, make you want to dance, or bring back happy memories.

27. Make a List of Things You Love About Yourself

Time for some self-love. Don’t just skip over this one. Don’t do yourself that disservice. You have amazing qualities and traits. There are things you’re really great at. Take a moment to appreciate those things and remind yourself how great, unique, and beautiful you are.

28. Do a Social Media Purge

Life and friendship picture quote: "Life becomes easier when you delete the negative people from it."

Unfollow accounts that make you feel bad about yourself. Remove toxic presences from your feed. And follow a few accounts that inspire you and fill you with joy.

29. Ask for Help

Asking for help can be hard. It might make you cry instead of smile. But it will open up so much space for joy. It’s hard being vulnerable and admitting that you feel weak, scared, sad, or confused. But those are all-natural and normal emotions. Reaching out for help is not only okay, it’s great! It shows you care about yourself, that you know your limits, that you want to grow and heal and invite happiness in. That’s beautiful, and there’s no shame in it.

30. Celebrate the Small Victories

Did you get out of bed today? Did you do something that made you smile? Did you check something off your to-do list? Did you do any of these happiness challenges? Celebrate that!! And make a habit of it. Celebrate each victory, large and small. Be proud of yourself for making good choices, for putting good into the world, for making progress. Don’t’ save the celebrations for the big moments. The small moments are what make up most of your life, and they should be acknowledged, appreciated, and celebrated with joy and gratitude.

Even during hard times, there’s joy and happiness to be found if you’re willing to look for it. Use this list as a guide to help put a smile on your face when you’re having a rough day, month, or year.

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