21 Day Happiness Challenge: Experience a happier, more fulfilling life in only 10 minutes a day! | Joeel and Natalie Rivera | Skillshare

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21 Day Happiness Challenge: Experience a happier, more fulfilling life in only 10 minutes a day!

teacher avatar Joeel and Natalie Rivera

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

27 Lessons (2h 21m)
    • 1. Promo 21 Day Challenge

    • 2. 1 The Challenge

    • 3. 2 How To Complete Challenge

    • 4. 3 Tips

    • 5. 4 Gratitude

    • 6. 5 Music

    • 7. 6 Self Love

    • 8. 7 Physiology

    • 9. 8 Anchoring Lecture

    • 10. 8 Happy Anchor

    • 11. 9 Affirmations And Incantations

    • 12. 10 Meditation For Joy

    • 13. 11 The Now

    • 14. 12 Happy Thoughts

    • 15. 13 Perspective

    • 16. 14 Authenticity

    • 17. 15 Blue Print

    • 18. 16 Forgiveness

    • 19. 17 Laughter

    • 20. 18 Joyful Activities

    • 21. 19 Social

    • 22. 20 Nature

    • 23. 21 Simplify

    • 24. 22 Boundaries

    • 25. 23 Spontaneity

    • 26. 24 Contributions

    • 27. 25 Making It A Lifestyle

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About This Class


Are you ready to live a happier more fulfilling life?

Do you want to get so good at feeling happy that you can be happy NO MATTER WHAT?


Transform your experience of life in as little as 10 minutes a day for only 21 days.

The happiness challenge will walk you through daily proven activities and processes that will help you create a happiness routine, train your mind and emotions, and challenge you to take action that brings you tremendous joy and satisfaction. In the first week, you’ll create a happiness routine. In week 2, you’ll create a happy mind. In week 3, you’ll create a happy life.

You explore everything from gratitude and physiology, to self-love, living in the moment, and creating spontaneity. You’ll rewire belief systems, learn strategies for triggering happy emotions, and develop a powerful habit of happiness that can last a lifetime.

What will I learn in this course?

·        The power of gratitude, laughter and self-love.

·        How music triggers emotion.

·        How to create emotion through physical movement and anchoring.

·        The power of focusing on the present moment.

·        How to rewire your beliefs and direct your focus in a way that elicits happiness.

·        How forgiveness can set you free.

·        Simple changes and actions that can transform your life.

Plus, receive a bonus happiness meditation you can listen to any time you need a boost!


Why Happiness? Many studies have demonstrated that happiness:

  • Can double your critical thinking skills, problem-solving, and creativity.
  • Can boost your immune system and cardiovascular health
  • Can help you live longer
  • Leads to more fulfilling and longer lasting relationships
  • Leads to increased balance in life
  • And many more positive side effects of happiness

Meet Your Teacher

Joeel & Natalie have had the pleasure of having over 120,000 students from over 192 countries throughout their career. They  are powerful, passionate, and REAL! They take students beyond the typical online course experience by evoking deep, emotional reactions that transform them from within. Rather than simply learning information, students finish each course with a clear, immediate action to take and practical tools to stay empowered and achieve success.

Joeel & Natalie's goal is to challenge individuals to step outside their comfort-zones and break free of their old patterns and limitations. They inspire students to rewrite their life stories, turn their curses into blessings, discover their greater purpose, and be the change they want to see in the world.

Mor... See full profile

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1. Promo 21 Day Challenge : Are you ready to live a happier, more fulfilling life? Do you want to get so good at being happy that you could be happy no matter what's going on around you? If so, we challenge you to take the 21 day happiness challenge. You can transform your life and as little as 10 minutes a day, we're going to walk you through daily activities that are gonna help you create a happiness habit, train your mind and emotions and challenge you to take actions that bring you joy and satisfaction in life. During the first week, we're going to create a happiness routine. The second week we're going to create a happy Mind. And the third week we're going to create a happy life. We're going to explore topics including gratitude, physiology being in the moment, spontaneity and many more. We're gonna help you rewire your belief systems to developed triggers for happiness and to create a powerful habit that can last a lifetime. So what will you learn? You learned the power of gratitude, laughter and love. You also learn how music can trigger emotions. You learn how to create emotions through physical movements and anchoring. You'll also learn the power of focusing on your present moment and how to rewire your belief systems and director focus in a way that's gonna listed happiness. Your learned how forgiveness can set you free and simple changes in actions that you can take to transform your life. Plus, you'll receive a happiness meditation recording that you can use any time that you need a happiness boost. So why happiness? Did you know that there's been many, many studies in the field of psychology that have shown how happiness can double your critical thinking skills, your problem solving skills and your creativity? Did you know that it can boost your immune system and help your cardiovascular health to help you live longer and healthier? Did you know that people were happy can have more fulfilling, loving, caring and longer lasting relationships? Did you know that people also received war promotions and are more successful financially in general? And they live a more balanced life and many more? There are many, many more benefits and side effects that happiness can give you to transform in your lives . So who are we? We spent over a decade in the field of psychology Also, I've focused my energy, and my dissertation would understanding happiness and what creates happiness from within. We've had the pleasure of working with over 30,000 people from 169 countries to help them transform your life. And we're looking forward to you being part of this challenge and being part of the community that is looking at waste or create happiness and looking at ways to transform their life, looking forward to seeing you in the challenge. 2. 1 The Challenge : So I'm really excited about having you here with us. Because I know this challenge in the next 21 days are truly gonna be transformational to your life. If you actually follow along and do these things because it's not about just creating more happiness, it's about having a lifestyle that creates and embraces and looks for happiness in your everyday living. So why 21 days? Well, it's just a starting point of creating a habit. We all have habits. We all have rituals that we dio that kind of create our emotional set point. So, for example, you might feel this level of happiness. We can't really get past that point because we have an emotional set point, and then you go up and down, up And so what we really are trying to do and what we're gonna dio in these 21 days help you set a different emotional set point where joy and happiness are your set point. So it's not about filling the price. I was tired said, How can I get myself to feel happy is where you're naturally going to look for these things were naturally gonna create these things is now you have the tools to be able to do that, so bumping you to the next level and why is that is because we have these receptor sites. Every cell has receptor sites, and every motion has a chemical that's release throughout your body throughout your brain. So what happens is that let's say, if you experience frustration, anger, sadness for too long every time that cell splits, it realizes that needs more receptor sites, which are the things that kind of a port that takes this chemical and connects is like a lock and key. And it says I need more receptor sites to be able to take in more sadness because there's so many chemicals of sadness. So what happens is that your natural state is sadness instead of happiness. Your natural state might be frustrating in where somebody can be next to you experience the same thing and they can find happiness from all those situations because that is their set point, because they've created that with it, their brain, their chemical rain. So what happens with this times that you're giving your brain and your body an opportunity to then have those receptor size from the cell split again. Now that you have more chemicals of happiness, now it's gonna look for ways to create more that so you can actually experience more happiness in your life. Not only that, but you'll be ableto search for happiness through your focus unconsciously through this program. Because what happens is that you have something called the particular activity system. And this is very small part of your brain. That's very goal orientated. So you have all these bits of information going all around, but you only can focus on a very, very small percent of that. So what happens if you're used to anger, frustration, sadness. Your mind is constantly looking around you to find things that will create that in your reality, because that is what you focus on. Even if you don't want it. That is what's naturally happening within you. So what's happening in these 21 days is that you're gonna be able to shift that so then find a new focal point for your brain to be able to say, Yep, that'll make me happy. Yep, that don't make me happy. How that makes me laugh. So you're naturally then gonna search in your limited capacity to be able to be aware situation. Those things are gonna create joy and happiness in your life. So it's a very, very powerful tours, almost like building a muscle. So, you know, you can't just start building a muscle in all of a sudden, be able to lift £300.400 or even 50 depending on where you're at in your life. So you have to kind of work it out. This what you're doing, you're working out your happiness muscle, your training, your happiness muscle to be ableto experience it and have it in your life. So why happiness? Anyways, you might say, Well, why would I want more happiness? I'm content. But if you're happy and and impacts every aspect of your life, you live longer. You live healthier, you're more productive. You studies have shown that you actually are able to get more races and more jobs. You know, a job interviews and things like that. You have better relationships that are more intimate relationships that last longer and more fulfilling. You have more success in general and overall, and you just have a better quality of life in every aspect because it changes your perspective about everything that happens around you. So if you want to be more abundant financially is you want to have a better relationship if you want to be able to be happier. If you want to be able to be healthier, even physically healthier, then happiness is the key of doing them. So I hope that you take these 21 days with stride and that you enjoy the process, which I know you will just take the steps. Commit to this challenge because if you do it, it will transform your life. So we look forward to helping you create more happiness and joy and every aspect of your life. And I hope that Europe for this challenge and I'll see you throughout the process are encouraging throughout the process. And we'll do this together and in 21 days you will have a different reality. Thank you 3. 2 How To Complete Challenge : So before you get started, I'm gonna go over how to complete the 21 day happiness Challenge. So the first week is designed to help you create a happiness routine. So every day we're going to give you a knack, Tiv ity that you're gonna actually add to what you've done the day before. So what that means is, on the first day, we're going to talk about gratitude you're gonna complete in activity, and then the next day you're going to do a short gratitude activity and then the new video and add another aspect to your morning routine. And you're going to do that every day for seven days so that the end of seven days, you're gonna have a longer routine. Well, the reason why we do this because we're helping you create a habit. So then, after that seven days, we're gonna ask you to continue to do this routine every day while you're doing the happiness challenge. So by the end off the 21 day period, you're going tohave a deep, ingrained habit that if you want to, you can continue on into the weeks and months and years to come. So during the second week, we're going to focus on having a happy mind. We're gonna look into the fact that your thoughts affect your emotions which cause you to act, which cause things that happened in your life which reinforce a belief system which then the cycle continues back to your thoughts again. So we're gonna look at changing your perspective, how to choose a positive up to mix stick, focus and how to create a habit off thinking in the way that is going to bring more happiness to your life. Eso During the third week, we're going to actually start taking action to create a happy life. We're going to be challenging you to do things that bring more love, more joy and more empowerment into your life. And so, before we get started, I want to give you an illustration of why it is so important to do activities like this and how you can truly program your mind to be in a state of happiness. Enjoy more often because the way that you think and the things that you do with your own mind are what create your emotions. And so just for illustration purposes, I want you to go along with me with the following visualization. So depending on whether you are someplace safe or in your car, either close your eyes or don't as I walk you through the following visualization. So I'd like you to close your eyes, and I want you to imagine that you're going to receive the best phone call of your entire life. So imagine that the phone is ringing and when you pick up the phone, the person on the other end tells you something that just blows your mind. It's so exciting. It's happy is something that you've been waiting for that you always wanted to hear that maybe you never thought you'd hear. But now you are, and you are just so overwhelmed with joy. You can't. You can't help but smile and so literally start smiling right now, and you can feel it pervade your face. It's almost like you're smiling with your whole body. You feel getting you feel like a little kid like a little baby. That's giggling. And the more that you think about it, and the more that you talk to your friend on the phone, the more happy you become. The more excited you are, and you start giggling and laughing, and you cannot stop it. It's like one of those moments where you just can't stop laughing, and you can feel the vibration and the energy rise in your body, and you get so excited that you just can't hold yourself back. And so your arms lift up to the sky and you're waving around in the air like you just don't care. And you you just are so overwhelmed with joy. Now take a moment to notice how you feel. Ask yourself if you can feel the excitement and the joy and the happiness in your body and if you can, which of course you can. Then it tells you that it is your mind that created this emotion because there was no phone call. It was just a visual ization. It was just you listening to my voice, but yet you could create this amazing feeling within yourself. So going forward, just know that you always always have the ability to do this for yourself to get yourself in the state, and at the end of this 21 day happiness challenge, we hope that you are going toe have, Ah, higher happiness set point that you're gonna have the tools and you're gonna know that you can always create happiness in your life no matter what. 4. 3 Tips : So one last final tip before you get started with the 21 day Happiness Challenge, and that is to go easy on yourself. So what do I mean by that? Well, first of all, there are different levels or types of happiness. Some people, when they're talking about they want more happiness. They're looking for peace, calm and tranquility, where for other people, they're looking for enthusiasm and excitement. And so there is a wide scale of emotions that fit within happiness everywhere from the peace and calm to the enthusiasm, excitement and even bliss. So recognize that you're not looking to try to find that place of excitement and enthusiasm all the time, and that sometimes just being content is a form of happiness and that that's OK, even if you're a high energy person. Another thing to keep in mind is that you are not going to be happy all the time. No matter what program that you enroll yourself in, or what activities you do or how much you try, you are a human being, and you're gonna have a variety of emotions. So the goal of this program is not to get you to a place where you are happy 24 hours a day every day. But the purpose of the program is to give you tools that you can use during those times were you drift away from feeling happy and empowered so that you know how to bring yourself back. And so another thing to keep in mind is that sometimes it's gonna be a little bit harder than others. Sometimes you're gonna have more stress with me, more pressure, more things going on around you. Sometimes you're going to get knocked off your happy horse, and that's okay because you can always return back to what you learn in this program and recreate those feelings and recreate those good habits again. And so you do have toe deal with something called momentum, and that is, if you have a lot of negativity in your life, or if you've had a lot of sadness going into this, that you have to recognize that there is momentum to all those things you've been experiencing and just like a ball that is rolling, it takes time for it to slow. And so all those things that you had in your life before you started this. You have to recognize it's going to take a little bit of time for the momentum of those to slow. Just like it's gonna take a little time for you to build the momentum off the happiness in your life as you go through this program. Which is exactly why we have you do it for such a long time 21 days, because it's going to give you an opportunity to create a really powerful, strong momentum, like a ball rolling down a hill that eventually just keeps going on its own. And so we're gonna help you take that first push to get it rolling. And then as you continue the program, it's going continue to go forward and build momentum. So remember, be easy on yourself. Don't set your expectations that you're gonna be in a state of bliss all the time because it's unrealistic. And that's not the goal. The goal is for you to feel empowered and to know and believe in your heart that you know that there are always things that you can do to make yourself feel better and ideally, to be able to feel happy in any moment, no matter what 5. 4 Gratitude : welcome to Day one of the 21 day Happiness Challenge. Today's challenge is gratitude. So what we're gonna ask you to do is to start a gratitude journal and if on this first day you need to just write it in a piece of paper, that's fine. But we really do recommend having a journal that you keep with you through this entire process. And if you find that you really enjoy writing down your gratitude, then we encourage you to continue this process after the 21 day challenge. And so our challenge to you today is to do a series of activities looking for things that you're grateful for, or that you appreciate in your life and then going forward every day, we ask you for the next 21 days to do a short gratitude exercise. And so, while you're doing your journal every day, you can do it during the time where you're watching your daily video. Or perhaps there's another time. You'd like to do it like first thing in the morning or right before you go to bed. But either way, please do it consistently, because the goal here is to create a habit. Now, the way that the courses designed is that this first activity is gonna have new activities added to it every day. So if you do your journaling during the time where you watch your video, then you're gonna be creating a routine. We're gonna be adding more and more things to your daily routine. But like I mentioned, you're welcome to do the gratitude journal part of it any time, as long as you do it consistently. So today's activity is in the works she would provide. Well, we have a variety of things that we want you to look at and reflect on how these things make you feel grateful or appreciation. So before I get into that, what's the difference between gratitude and appreciation? Well, gratitude often is for something that was different before and now has changed so often is something that was negative that's been taken away. Whereas appreciation. You confined appreciation for things, even if they're negative by finding the positive aspect of it. And so there are some things that if you look within yourself, you might have a hard time feeling grateful for, but you might be able to appreciate and just recognize that it doesn't really matter what you call it, but that it can feel differently. And for each person, gratitude is experienced differently. And so the question is to ask yourself today are what things in your life in the past you've experienced. Are you grateful? For what people are you grateful for? What things are you grateful for? About yourself. What about your life today? What about your future? So that is your assignment is to answer those questions. So why is gratitude and appreciation important? Well, one reason why is because the more that you recognize and appreciate the things in your life that you're grateful for on the good things that you have, then the more of it that you're going to receive in your life because it programmes your mind, your particular activating system to go out into the world and look for more things like the things that you're appreciating. So because you're focusing on the fact that you feel grateful and that you appreciate the things in your life, it helps you bring more of it and attract more of it into your life. And studies have shown that gratitude is the most strongly correlated predictor happiness because having an attitude of gratitude puts you in the right frame of mind for everything else in life. And so after you do thes activities today, so look at the things that you're grateful for in your life and going forward. The gratitude activity that we challenge you to do every day is to write down 10 things that you appreciate. Now it could be things from that specific day or it could be life in general every day. Write down 10 things that you're grateful for and you will be amazed how much of a different frame of mind and a different way of feeling that you experience in your daily life. 6. 5 Music: welcome back to another day of creating joy in your life. So today we're talking about music, and I don't know if you've noticed, but music is contagious. Music changes or state. Actually, one of the most powerful tools that you can have to creating or shifting and emotion, in fact, is one of the best things to condition our response that you wanna have. It's already something that's been anchored with you. For example, do you have a song that when you're driving, all of a sudden it comes on and you feel pumped up? You start getting all fancy with it. You start, maybe lay back a little bit, shirt jamming or maybe a song that brings you back toe that experience and get all emotional. Put your your shoulders down a little bit. You feel a little down. Or maybe you listen to a song that takes you back to when you were in high school or even middle school or whatever. Maybe a songs or strong triggers to our past to an emotion. So we want where we want to be, even what we don't want to be. So keep that in mind because what you're gonna work on today is that I want you to consider the songs and the role that they play in your life. For example, for us, we use music a lot. Whether we're doing a live event will put some music on and will kind of get pumped up right before the event. Sometimes before we do a tell a seminar, tell us Summit we listen to a song and get pumped up even before record or even in the mornings. We listen to a song to get us pumped up. So what I want you to think about is how you can use the power of music to changer state. So if Disney can use it, you can use it. What I mean with disease that Disney has shown and doing a lot of studies because they hire one of the most psychologists of any industries or any companies. And what they do is that they know what tonalities how it makes you feel a lot of research . Been know what commercials that Coca Cola has done a lot of those commercials where they have some uses in the background because they know it stimulates certain parts of your brain. So let's say you spend a whole day in Disney World and if you never been Disneyworld, I will tell you you have long lines. So they say that you spend an hour waiting in line an hour and 1/2 so you only get to do like 1/4 of the rides you wanted to do. But yet the end of the day they do that parade and they put that music in the background with that music. You still moving? Feel sure you like the best day I've ever had Because they know how to shift your emotions . You forgot everything that happened that day because now you're remembering the power of that music and song You get wrapped up in it. So ask yourself, Do you have a song that makes you feel pumped up? Do you have a song that makes you feel gratitude? Do you have a song that makes you feel confident? Do you have a song that makes you feel relaxed and maybe laid back? And when I'm driving and I want to feel laid back of certain songs that I put on when I want to get pumped up I have certain songs that I put on So your job your role today your task your fun work is to come up with a song that you're gonna be listening to So I want you to listen to that song today. Ah, Song that's gonna make you feel fired up Make you feel happy Make you feel joy Makes you want to get moving a little bit That kind of song I want you to start your day from here on out of this 21 days And when you utilize that song toe uplift you So whether you're working on some of the things that we've given you to work on and you keep working and adding stuff to that or you're listening to this soon as you get up and another tip that I want to give us toe consider making a playlist and it could be on your phone. It could be on YouTube. It can be on your computer. It can be a CD that you burn whatever you want to do. But consider making a playlist that you can play and listen to it throughout the course. Not really. I don't mean I listen to it all the time, but listen to it at specific times of the day that you have some free flexibility. Even if you're working on something else, you can put it in the background because again, music is a powerful tool that you can use toe power your day and shift your emotional state that creating something that you want to experience in your life. So again, your daily activity is the pick a song. You could even write a few songs in your notebook that you want to start utilizing. You could create a play this but at minimum, pick one song, Listen to it now and then commit to listening to it at the beginning, her day or as you're doing the activities as you go through this program, create that joy and happiness. See you tomorrow. 7. 6 Self Love : welcome back. Today's challenge is self love. So why is self love important? Well, because it tends to be overlooked. So if you're wanting to have more happiness in your life, more happiness in your job, in your relationships in any way, you absolutely need to take care of yourself to put yourself first and to love yourself. So you've probably heard before that you can't really expect other people to love you. If you don't love yourself, it's absolutely true. But of course, there are a lot of people out there that don't love themselves, and yet they do have people who love them. But what happens is it creates a dependency where the person who doesn't love themselves doesn't take care of themselves. They seek so much off that love from outside of themselves that it can create a burden in the relationship. It's unbalanced. It's not healthy when you do love yourself and you respect yourself and you take care of yourself and you value yourself. What that does is it raises the bar for your expectations and standards for how other people are going to treat you, and so there's a lot more that you can do to work on yourself, love. But today we're going to get that ball rolling for you because the better you feel about yourself and the more you take care of yourself than the more joy and happiness that you condone bring into your life. And so why is this so important? Because you need to fill up your own cup. So imagine everybody has their own cup. And what happens is, is there some people in life that are like pictures that go around filling up everybody else's cup? And then there's some people in life who are like beggars holding out their cup to be filled by other people. But in reality, it's everybody's individual responsibility to fill their own cup. And when you're someone who is going around seeking to be filled up by other people all the time, then you're gonna always feel, ah, level of sadness and desperation and helplessness because you feel like it's outside of your control. But at the same time, if you're someone who's always giving others doing for others, filling other people's cups, sacrificing for other people, doing the things that they need and neglecting yourself, then what happens is Eventually that picture runs out because your picture is just your own cup. And so if you're not filling your cup, eventually get to the place where you don't have anything to give. And so one of the important things to remember is this type of responsibility, and this is what we mean by self love. It's taking care of yourself. It's recognizing your own value and putting value on yourself and putting yourself first, not because you're selfish, but because in order to truly give all that you aren't anybody else, you first have to take care of yourself. And so the way to get this started is to ask yourself, What are your best traits? What makes you special? What are you talented up? What are the best aspects of your personality? What gives you such a wonderful character? And if you have a hard time coming up with these things, try thinking what other people might say about you. We're going to somebody that you love and trust and ask them what your best qualities are, and this is a good place to start, especially if you're someone that doesn't feel that comfortable with themselves at this point. And then the second part of the challenge for the day is something that we'd let you to repeat every day. And that is to pick 5 to 10 of these traits that you come up with on this list about yourself that you want to affirm to yourself the most. The things that make you feel the best and the greatest and the most love for yourself. And every day we ask you to look at yourself in the mirror and smile and say to yourself, I am fill in the blank with the one of the traits and repeat it for each of the traits that really means something to you. Affirm these things to yourself every single day. Look at yourself while you're doing it in the mirror. Now, ideally, you're going to do this at home in privacy. For some reason, you can't say it out loud. We understand. But we do challenge you to say it out loud, especially if this is hard for you, because verbalizing it sends a message to your brain that you mean it. And so again, you're going to add this activity to something that you're going to be doing every day for the rest of this activity and hopefully for the rest of your life, 8. 7 Physiology : Welcome back. Today we're gonna talk about your physiology and in the field of psychology, they used to wonder what comes first when it comes to emotions. Was there physical, create our emotional state consciously? Or does it come from us experience? The emotion and then that changes our physical state. And a lot of studies have been done on this and what they realize that's a combination of both but that are physical State has such a strong impact on the chemicals over being released on the emotions that were experiencing and how impacts our day to day interactions and how we experience life in general. In fact, some of the studies have shown that when people stand there with their hands up like that, it looks a little weird. I'll do a warmer time. They do that study, and they have people do that before an interview, and it was a blind study, so the interviewer did not know who was doing this, But what they figured out was that the people that were doing this actually got the jobs more than the people that didn't they have the same resume. So it's about their personality traits. You know this or they're trying is they came across with more confidence, more joy just by that simple action. Why? Because there's something that happens when we have a physical state. You see, when you're feeling sad or you're down or depressed, you walk with your shoulders down. You put your head down. Maybe not the face but your shoulders. Everything tells your body in your mind what kind of chemicals that should be producing, how you should be feeling. In fact, it's calls a facial feedback when you smile, even if you're faking it. The brain does not know the difference, and it actually produces the chemicals to make you happy. When you fake off the same thing, your brain says all. He's laughing. He must be happened. Let's feed him the chemicals. I needs to really be happy. So get you can shift this with a simple action of smiling. Do we certain postures like putting your shoulders back, standing tall, putting your head tall, put your hands up, smiling like you just want a contest for competition, and that's actually universal. When people feel joy, we're hardwired for that. They put their hands up in celebration with a big smile that is a universal gesture. Wherever you are from around the world again, work hard wire to experience these emotions at to certain degree, so it's kind of like that. Fake it till you make it. You can tell your mind how to feel. You can tell your mind what chemicals to produce by shifting, so whether you're standing away that you're smiling. So today, what I want you to do is that add something else to your daily routine, and one has become aware of your breathing. So in the morning, if you're doing this in the morning, become aware your breathing and make sure that you're in a relaxed state of breathing. You're taking depress, more relaxed, and then two, I want you to look at your body. What is your posture? Is it one that gives you confidence? How would you stand if you're confident, how would you stand if you're happy? So look at yourself in the mirror, so go to merit and look at yourself in the merit. Put your shoulders right. Put your hands up and actually, you just won the lottery celebrate, or at least give yourself a big smile. look at yourself in that mirror and smile again. Facial feedback. There's a science behind. This is not just you acting a little crazy, so someone is going to come in and say, Joel, what's wrong with you? Well, it's OK. They think you're a little crazy as long as you're happy, right? So smile. Look at yourself in the mirror. Give me that big smile and give yourself that gift of seeing yourself smiling because they actually do this in, like, telemarketing or in companies that they have to be on the phone. They'll put a mirror in front. Or were they making the phone call so they can see themselves? And they tell him to smile, Because when your brain sees you smiling, it actually helps with that process off, producing the chemicals to make you happen. It helps shift your focus, and it's help shift your direction. You're too now, Daddy, how you talk to other people and your confidence. And when you talk to other people, so get this is what you're gonna be adding. What I want you to add is obviously you already have things that you're gonna be doing. But part of that in that process. I want you to look at yourself in the mirror for at least a minute, a smile. You can put your hands up and just smile yourself. In fact, there's been studies by the dental associations of the UK that did a study on smiling, and what they found was that people that suffer from depression were able to take off that label just by doing this simple activity every day for a couple months, to sitting there, smiling at themselves in the mirror. That's how powerful this is. So again, smile. Give yourself a big smile and you can even add a little bit more. So when you go to the bathroom and you pass a mirror or somewhere else a pass a mirror. Acknowledge yourself. I knowledge yourself by giving you a quick boost into your facial feedback. Give yourself a quick smile, even if you're faking it again. The mind does not know the difference less. Have a smile full day today. Thank you 9. 8 Anchoring Lecture : welcome back. Today's challenge is to create anchors for yourself that will elicit feelings of excitement and happiness and joy. And so this is a two part section. In the first part, I'm gonna be talking about what an anchor is and how to do one. And in the second part, I'm gonna be walking you through anchoring yourself. So you're welcome to come back and listen to the 2nd 1 regularly if you need to, or you can listen to it and learn how to do it to yourself, and then you can apply it to yourself. Throughout this program and beyond, you're also gonna be able to learn how to do this for other people. And so what is anchoring? Well, anchoring is when there's a stimulus that triggers a specific emotional response within your body. And so the way it works is if you are, another person can get yourself into a peak emotional state while you're in a peak emotional state, like feeling extreme joy. If you create a stimulus such as touching your finger to your hand in a specific place that your brain will wire the fact that you're touching right here and what that feels like that sensation with the emotion that you're feeling at the time and create a neural link between the two. So if you continue to repeat that, then what happens is you're able to trigger the stimulus, and it will create the emotion within you. So it's pretty fascinating, and you're going to get a chance to experience it here in a moment. So anchors happen naturally all the time. So we've talked about this before. If there's a song that makes you feel a certain way, it's because the song is triggered when you hear it to a specific emotion that is an anchor . You can have a specific reaction toe, a smell to a certain touch to a taste or to something that you see, and it happens naturally in everyday life. So there are four steps to creating an anchor in yourself or someone else. So the first step is to recall a vivid memory and or create a vivid emotional state. The second step is, while at the peak of that state to anchor it in a unique spot, so some good places could be perhaps the top of your shoulder in the soft part next to your thumb, maybe squeezing the fingernail of a certain finger. Some people put their fingers together like this. Whatever the case, maybe it needs to be something that is unique and that you don't touch all the time. The third step is to break state. So after you've done this and you've gotten the emotion and you've created the trigger in the anchor point, then breaking state what that means is to get yourself out of the happy state or that whatever emotion that you're trying to anchor and just think about or do something completely different So you could think about or talk about what you ate for lunch. You could ask the person if you're doing someone else like a random question, just kind of gets you in a different frame of mine, so that then the fourth step is to test it. So then what you're talking you randomly will touch the trigger point to see if it elicits the emotion that you anchored. There s so there's five keys to do this effectively. One is that any emotion that you're trying to anchor needs to be something intense, so, like calm and peaceful is not a very good thing to try to anchor now. That being said, there are a lot of people who create anchors during meditation, which does end up anchoring a peaceful, calm state. But it could take a little bit longer because it's not as intense oven emotion. So another tip is to on Lee Press, the anchor point or the trigger during a peak of the emotion. That's very important because if you are the person you're doing it with this increasing an emotion increasing and is at the peak, and then it starts to fade away, and then you press the trigger as it's fading away. What you're anchoring is the fading off that emotion. So another tip again is that it needs to be a unique stimulus, something that you don't do all the time, like it can't be holding your hands like this because it might be something to common. It can't be, you know, like scratching your eye because someone might do that randomly. So you need to come up with something that is on Lee going to be used for this purpose. It also has to be something replicate herbal, So whether you're doing it on yourself or someone else has to be something that the person being anchored can do on their own in the same exact way every time. There can't be any variation, and the last thing is that the more you repeat it, the stronger the anchor becomes. And so there's a script that's very simple, that you can use on yourself or others to create an anchor. So the first thing that you do, if you're the one doing the anchoring of someone else's, you get yourself into the state you're trying to create. So if, for instance, you were trying to anchor the state of being inspired than within your own mind, you need to think about memories or experiences or thoughts that make you feel inspired because you're setting the tone for the anchoring for the other person. So if you're doing it to yourself, then that kind of is redundant. But the next step is to ask them, Can you remember a time when and then fill in the blank with whatever emotional state you're trying to anchor? Give them a moment, let them think about something, and then ask them, Is there a specific time. So what? This does this? It triggers them to get very specific or and more detailed in their memory. And then you continue on by asking. Now go back to that experience. Now relive it as if it's happening here today. See what you saw here? What you heard. Notice how you feel. Notice the sensations in your body and then give them a moment to get to that state and you'll be able to see when they start to really feel it. Especially if these air positive emotions you're trying to anchor, you know, they're naturally gonna, like, take a different stance. They're going to smile. And while they're in that state, that's when you trigger the anchor point. Now, if you're doing it to yourself, it's the same thing you're gonna know when you really starting to feel the emotion and you can trigger the point during the peak of the emotion and then right before it starts to fade away, take the trigger off. So that's how it works. So in the next video, I'm gonna walk you through creating stacked anchors on yourself, which just means that we're going to create many different emotional states all on one anchor point, so that then when you trigger it, it brings a much more intense feeling. Now, at first, you're going to have a reaction when you press the trigger point after you've done it. But if you repeat this regularly for every day along with the rest of this program, then you're going to find that it reinforces the trigger point more and more and more. 10. 8 Happy Anchor: Now we're going to create a happy anchor. Anchoring is creating a trigger somewhere on your body that, when touched, produces a physical, emotional state that you have programmed your brain to associate with that area of your body. So as we create our happiness anchor, I'm going to be asking you to think of a time when you felt a certain way. And when you are imagining this time, try to find a specific memory if possible. If you cannot think of a specific memory quick enough, then simply imagine feeling that emotional state that I am asking you to illicit within yourself before we begin. I want you to choose a place on your body to be the space that you're going to press as a stimulus in order to create the anchor. One good place to do this is by placing one of your fingers on one of your large knuckles of your fist, perhaps the middle knuckle. There are many different places that you can create an anchor, however, make sure you choose one that is both replicate herbal any time, and also some place that you don't touch on a regular basis when I have you illicit estate , I want you to pay close attention to how you feel and right at that moment where you can really, truly feel the emotional state I'm talking about. I want you to then use the stimulus point, hold it for at least five seconds. And if you feel the emotions starting to fade, make sure you remove the stimulus. Ideally, you'll only have the stimulus or trigger anchoring during the peak of the emotional state. We're going to be stacking anchors. And so what that means is that we're going to go through the process for a specific state, and then we're going to do it for several other states, all being anchored to the same exact spot. By doing this, you're reinforcing the emotions and the feelings in the physical state of that anchor, which will make it stronger and easier to trigger any time that you're looking for happiness, boost. If you repeat this activity on yourself or with this audio regularly, whether that be several times in one day or every day for several days, you will reinforce this anchor, making it stronger and stronger. You can also use this anchor any time you're feeling excited or inspired or happy and pressed it during those peak moments any time during the day to reinforce it further. So I'm going to get started. The first state we're going to begin with is the state of feeling inspired. Can you remember a time when you felt totally inspired? Can you remember a specific time as you go back to that time? Now, go right back to when it happened. Float into your body and relive it again. Now see what you saw. Hear what you heard. Notice what you noticed and really feel the feelings now of being totally inspired. So if you didn't do it the first time while you were feeling that state press the anchor point and release before it starts to fade. So how was it? Did you enjoy it? Did you feel funny doing it? Well, it's going to get easier. State number two joy and enthusiasm. Can you remember a time when you felt totally joyful or enthusiastic? Can you remember a specific time as you go back to that time? Now go right back there, float into your body and relive it again. Now see what you saw. Hear what you heard. Notice what you noticed and really feel the feelings now of being totally joyful and enthusiastic. So can you remember what you ate for lunch today or where it was or who you were with? Remember that I asked these questions to break state the sidetrack your mind so that we can start a fresh with the next state to be anchored. So before we begin the next one, just randomly reach over and trigger the anchor point. Let's see if you feel anything for a lot of people, even this quickly. They already feel a little burst of emotion when they touch that point. So we're going to move on. The next state is grateful or appreciative. Can you remember a time when you felt totally grateful and appreciative? Can you remember a specific time as you go back to that time? Now go right back into it, flow into your body and relive it again. Now see what you saw here. What you heard. Notice what you noticed and really feel the feelings now of being totally grateful and appreciative. The next state is unstoppable. Can you remember a time when you felt totally unstoppable? Can you remember a specific time as you go back to that time. Now go right back into it. Float into your body and relive it again. Now see what you saw. Hear what you heard. Notice what you noticed and really feel the feelings now of being totally, totally unstoppable. So when was the last time you brush your teeth? I know I know. Is the most strange question ever. But I'm sure it made you change your state, which is exactly the point. So you have one more to do. Falling down laughing. Can you remember a time when you felt that you could fall down laughing? You were laughing so hard? Can you remember a specific time as you go back to that time? Now go all the way back to it into it, float into your body and relive it again. Now see what you saw. Hear what you heard. Notice what you noticed and really feel the feelings now falling down with laughter. Enjoy it. So what's the first thing you're going to do tomorrow again? I gotta break that state. So now I want you just randomly reached down and trigger your anchor point At this point, you should feel an emotional or physical response to the trigger. Like I said earlier, the more that you anchor these emotional states to this trigger point, and the more strongly you feel the emotions while you're doing this NLP technique, then the stronger this trigger will become. And if you continue to reinforce it, this is something that you can use any time. If you're looking to feel better, boost your mood. Get in the higher state. You can try using it when you're feeling fantastic. Just to make it even better, you can try triggering it when you're having a hard time finding that place of happiness. I hope you enjoy this process. And if you enjoyed it, try sharing it with others. Thank you. 11. 9 Affirmations And Incantations : So welcome back Now I want to talk about nature. Do you know what that is? That's next, something exciting. I love nature. Like I love going to the woods. I love waterfalls. I love beaches. In fact, I have to live close the water because I love it. It's just part of who I am at my court. In fact, I grew up in high school going snorkeling after school because I love it so much. But anyway, that's outside of the point. The point is that today I want to focus on nature in your life, and it got. Studies have shown that it's a way for us to kind of re center ourselves and de stress just walking in the woods has been shown to help you. D stress cut down on your stress hormones booster happiness and boost a lot of different things that are gonna help you and your daily activities. So you might say, Well, I don't have time for nature because I get out of work. I have to pick up my child. I have to do this. I gotta cook. Then I got about a bubble up. Make it a short time it could be 10 minutes. That's fine. But what I want you to do is I want to see how you connect to nature. So for this activity, I want you to think of ways 5 to 10 ways that you can connect the nature. And I want you to write them down and, you know, pad way to write 5 to 10 ways that you can connect to nature more in your life. What things that you would like to do. Maybe a walk in the park if you lived closer. Lake, You live close to the beach. What are some things that are gonna fulfill you? What are some things that you like to do and you might So I'm not a nature person. It could be something simple. You might like flowers, So go on, walking around looking at the flower smelling a flower you might like. Birds go bird watching. Don't have to be in the woods. You might be able to stand in your backyard and do a little bird watching or whatever it ISS or butterfly gardens. Whatever it is that helps you connect that you find intriguing, and that fulfills you at some level. That's what I want you to do. So get right five or 10 things, and I want you to do one of them today and again. It doesn't have to be a long time. I was working with a client one time and she was telling me I just don't have time. I don't have time to do any of that. You know, I get out of work and then I have toe some responsibility to take care of my mom on. We start talking about her day. We broke it down, and at the end of the day, I said So you can't give me 10 minutes from your job to your next responsibility. Time in nature, Yankee. I guess I could. I do pass a park on my way to where I gotta go. And she did. She started doing 10 minutes just walking around the park and she said, was one of the most transformational things that she could have ever done. Just a simple walk in nature, this kind of that resetting that button and it could be in the morning. It could even be before you go toe worker before you have some responsibilities I do that, I eat breakfast. The first thing we do is that we go for a walk for a couple mile walk. Or it could just be sitting outside or sitting and watching nature somewhere. You don't have to get down it if you don't want Teoh. But the point is that you have to connect. The nature is gonna be healing is therapeutic. It's, ah, therapy for brain our emotions or soul. Whatever you want, put in there as well what it means for you. So again, right, those 5 10 things commit to doing one today and then I want you toe. Think of different ways that you can do some of those five or 10 things in your near future . So try to schedule the men maybe every day after work or in the morning. You could do another one or something else again. It's about setting that routine that you can continue to do to help you grow and create that happiness and boost you, because if you do that, if you can connect to nature at least a couple times a week or three times a week, is gonna make such a big difference in your life that you're gonna start wondering why you were in doing it before. If you're not doing it, you might be doing this already if you are great. But I still wanted to do at least one thing today. You could say why did something? Yes, they know this is part of your fun task today is to connect to nature and go out there. Choose a couple of things you. And if you connect the nature, still write five or 10 things and look out. You can plan them in your life. That helps of the four. To creating more joy and connecting to nature today. Enjoy it. 12. 10 Meditation For Joy : sit comfortably with your spine reasonably straight. Place your hands in whatever position feels the most comfortable for you. Take a few moments to adjust your body and do whatever you need to help you. Relax and feel more settled. Whenever you're ready, close your eyes and allow your breathing to be easy, unnatural. Take a deep breath in on while breathing out. Become aware of your head, neck and your shoulders. Just notice how they feel as you breathe in and out. Take another deep breath in, and as you slowly breathe out, move your attention down to your arms and your hands. This'll time as you breathe in, Move your attention to your chest and you'll back. Now become aware off whatever you're resting on and notice any sensations of touch or feelings of contact that it has with your body away doing this. Take another breath in and as you breathe out, become aware of your legs, knees and your feet. Things time as you breathe in, get a sense of your whole body from your head all the way down to your toes. And as you breathe out, allow yourself to relax and to sink a little deeper into whatever you're resting on. Bring your attention to your breathing with medium effort. Notice your breath coming in and going out. You don't need to change the way your breathing just breathe. Naturally, however, it is that your breathing is perfectly OK. While being mindful of your breathing. Bring your attention to your heart on the space around it in the center of your chest. Now think of someone you love or a pet that you love. Feel your love for thm flowing through your heart and feel your connection. Notice the joyful, uplifting and happy feelings that come simply by thinking off. Take a moment to feel gratitude for having this individual in your life and take a moment to be grateful toe life for giving you the gift off Bringing this individual into your life . I feel a sense, this heartfelt energy a zit flows in you and through your body feel it as it becomes a smile. Smile begins from deep within your heart. Space gradually spreads like a wave away through your body. Visualized this happy, smiling, feel good energy as it reaches away into your neck, on up into your mouth and allow yourself to smile. Notice how good it feels to smile. Sense how radiant you are inside, while you hold this smile on the feelings of gratitude and bliss that comes from within. I know that each time you smile, you are beaming happiness into the world around and in return you are attracting more joy, happiness and contentment back into your life. You're in a smile on the smile on your face. Both have a magical effect on you on others on the world around you. Each time you feel good and you smile You are radiating joyful, cheerful waves of energy out into the world. Your smile and the uplifting feelings you choose create an energy that is is real and is as powerful as the sun. You bring this magic into the world now take a moment to bring your awareness back to your breathing. And as you breathe in, move your attention back into your heart space. Onda Lau yourself toe acknowledge and to feel gratitude for being here right now at this very moment you are at one with the energy and the joy off life itself. Magical, carefree and cheerful. I know that life is yours to enjoy. Each time you smile, know that life is smiling with you and through you take a deep breath or two. Take a long as you need become aware of your physical body. Wiggle your fingers and toes. Gently orientate yourself to being back where you are on. Whenever you're ready, slowly open your eyes on. Take this feeling with you for the rest of your day. 13. 11 The Now : welcome back. So today's challenge is to be in the now to reflect on the fact that the present moment is all that there is. And if you're seeking happiness, this is the moment that you're going to experience it. In fact, it's the Onley moment that you can, and so what I mean by that. Well, have you ever heard yourself or others say I'll be happy when fill in the blank now that filling in the blank can be many, many different things. But in reality, a lot of people spend a lot of time and energy feeling like they're going to be happy once they reach a certain goal or once a certain thing changes or once they have something. But what happens is is that once they get to that thing that they're looking for, it doesn't really bring them all that much happiness. And when they do receive the happiness from it, it doesn't last very long because then they're onto the next thing that they feel like they need in order to be happy. And this is a vicious cycle that you can never win because there's no such thing as I'll be happy when there is no when in reality, Not only do you not need that in order to be happy, because you have the ability to focus or act in a way that brings you happiness right now. But also there literally is no. When there is no other time, there's only now, so think about this. Have you ever done anything in the past? No, because when you were doing it was happening now, right? Do you think that you're ever going to do something in the future? Of course not. Because when you're doing it this I'll be happy when? Well, when it happens, it's gonna be happening right now. And so this idea that your happiness is somehow gonna come in a different time, it just doesn't make sense at a very simple, practical level, because no matter when you're happy, it's now. And so if you feel like there's these things that you're waiting on and they're not here yet and you know you're going to be happier once they get here, sometimes it can really feel that way. But in reality, you can be happy Now, even if there's something crappy going on in your life you can be happy now. You have the ability to experience the emotion of happiness any time. And so what we're challenging you to do today is on one hand reflect on the fact that you tend to put off your happiness for certain things and that maybe you don't actually need these things in order to be happy. And instead of focusing on the fact you don't have them yet if you focus on the present moment, you can find happiness now, while you wait. Because if you're going on a journey to get somewhere, you might as well enjoy the ride. Right? So how do you do that? Well, today's activity is to practice present moment awareness. Well, what does that mean? So But I want you to do right now while you're listening or watching to this. Just notice what sounds there are around you. Whether you're in your car or your in your home. You're in your office. What sounds are there? Can you hear in air conditioning? Are there any cars outside? Are there people talking? Is there the ticking of a clock? Can you smell anything where you are? What items do you notice what things air in the room. What colors can you see? Notice the space that exists in between the objects that allows the objects to be there. Bring your attention inward and notice yourself breathing notice and feel the air in your nostrils and the rising and falling of your chest. Pay attention to your hands. I notice if you can feel any warmth or tingling sensation of your body, expand your awareness out a little bit further. Can you feel your tones? Can you feel the tingling in your skin? Well, you just did. For that minute. Let's pay attention to this moment, and I don't know if you noticed or anything, but notice that in this time that we've been focusing on the present moment that there are no problems. There's nothing to worry about. There's no happiness to be waiting for. Just paying attention to this moment feels pretty good. It's peaceful, you feel content and that is just as much a part of happiness as extreme joy and excitement . And so, no that any time you want to, you can repeat the same sort of present moment awareness just to bring yourself back to a calm, centered, peaceful place where happiness can exist in this moment, no matter what is going on around you. 14. 12 Happy Thoughts : welcome back. So today's challenge is to create your own list off happy thoughts. So why is this important? Well, there are a lot of times in life where you're overwhelmed and you're stressed out, and you just cannot get off this negative train of thinking and it feels like the sky is falling and everything sucks. Well, if you have a list of happy thoughts that you can refer back to, then it can give you something else to focus on That's going to make you feel better. So I know Ah, lot of times when things were going on around you that you really don't like. Sometimes if you're honest with yourself, the last thing you want is to feel good. It's not weird. It's almost like you refused to feel good until this is better. But we're challenging you. To do here is to recognize that that's kind of silly. Why not feel good? There's no reason to not feel good now that you can always, always choose it. And so the goal of creating this list and doing this activity so that you never have an excuse to not feel good to be because, you know things that you congest simply think about that will make you feel good. You don't have to do anything. You don't have to go anywhere. Doesn't matter where you are. No one's going to know you're doing it. All you have to do is think about these things, and it will make you feel better. It will hopefully make you feel good, and at the very least, baby, it will distract you from the things that are making you feel bad long enough to find some peace and find a little bit of happiness, even in a stressful situation, until the challenges to come up with 5 to 10 things that you can think about or imagine that make you feel really good. So there's probably many, many things you can think of that would make you feel good. But we're looking for those ones that really get you into a strong emotional place. So it could be that you have a very strong, positive memory, and that would be perhaps the most ideal because memories are wired within you to so many different emotions that if you can trigger a memory that's very strong and positive that you can have a very strong positive reaction to it. But sometimes the best thing that you could possibly dio is to think about something that you have absolutely no resistance to like. A cute, adorable, baby fluffy bunny. There is nothing that can make you upset about a bunny. You can't think about one and not at least feel decent. If anything, it makes you be like, uh, because it's so cute. And so that's just one example. So I know that we talk about music in the course, but one thing to remember is that you can replay music in your mind so you don't even necessarily have to go turn it on. You can just think about the song that pumps you up that brings you back to that place in high school when everything was so exciting or that, you know, soothes your soul. Whatever the case may be, Do you have any songs that you could think about that would put you in a good mood? Are there any people that you could think about that no matter when you think about them, you have no resistance to it? It's just wonderful and beautiful all the time. I mean, I mentioned bunnies, but do you have a favorite pet or ah, favorite type of animal, if you imagine them and you picture they're cute, cuddly little bodies and them doing cute things like cleaning themselves. And whatever the case may be, thinking about these things puts you in a better mood. And that's what this is all about. And so one way to take it a step further is to create a happy place, just just the place that you go in your mind, and then you think about it and you also visualize it so you might already have a happy place. I have one that I go to, which is like a beach scene. I have another one that's like a garden. And if you pick a place that you know that, you know, if I was there right now, I would feel really good. And you imagine yourself being there. You imagine what it would look like in all the details. Like for me? No, the palm trees blowing in the wind and the site of the waves and the seagulls flying. And then I can add to it with my other senses. So What would it sound like? What would it feel like? What I feel? The sun on my skin? Will there be any smells? And the more layers off information and detail that you can add to your happy place and the more vivid it is, then the easier it will be for you to go there and so literally, you know, you're sitting at work and everybody stressed out around you, and you can just sit there peacefully with your eyes closed or open, and just imagine your happy place. Just go there. There's no reason why you can't makes you feel good or pull out your list of happy thoughts and think about those things instead of these irritating things that are dragging you down . And so your challenge for today's to create your list. If you want to create a happy place, write it down and then read back through your list. And as you do so, imagine and think and experience each one of them so that you can practice what it feels like to think your way. The happiness 15. 13 Perspective : So welcome back today we're gonna talk about perspective and perspective is everything. You could have 20 people having the same experience, and some of them will love it. Some of them will hate it. Some of them will be neutral because you have the people that find the best of the situation. You have people that find the worst in the situation, and you can be the one that always finds the best or you could be the worst. And that's fine because you have room to keep growing and shifting your perspective and making it better and better. In fact, if you look at things even as drastic as the Holocaust, you have people that suffered through that and they would say how painful it was emotionally, physically. And then you have people that actually saw it almost as a positive experience. They were able to see the positive. Not that they saw it as a positive experience, that people were getting killed, but they saw the positives in it. Like Victor Frankel mastered for me on when he talks about how he was seen the kindness in people, how people would be willing to give the only food that they had because they knew that somebody needed it more than they did. They saw people helped each other and gave each other hand. They saw how they made gratitude, perspective of the smallest things that they could have and they could experience. So again, perspective is everything. So what I want to do with you today is to help shift your perspective and in two ways the first ways. I want you to focus on the things that used. Tell yourself what I have to do. This. I have to go to work. I have to write this patron. I have to get up. It's Monday. I have to get up in the morning. Maybe I had a snooze, but I have to take my kids to do this and to do that to do this. But I want you to shift that terminology from I have to toe I get to and I'll tell you from personal experience that I remember I did. Things have things that I thought I had to. But I had shifted the perspective to get to a long time ago. When I learned about this. I started utilizing because words are so critical into creating our state of emotions. But then I got sick after traveling overseas and I was almost bedridden for a year. And you start realizing that things that you're truly grateful for, even the fact that I could walk to the bathroom in my house by myself without holding onto the wall without any assistance, because that's how sick I got. So I really got to the place that I get to and still live in that state of mind that I get to. I get to take my daughter's school and prepare her stuff. I get to do some work. I get to take a walk around the neighborhood to exercise, to be fit. I get to write that that check for that bill that I have to pay in fact, every time. And I've done this for a long time here before I got sick or anything every time that I go somewhere to eat or I go somewhere that I have toe pay for something. I signed my name and I put a smiley face extent, and it's funny to look at people's reactions to look at the light, okay, because I'm happy that I'm able to do that. At one point in my life, I couldn't even pay my bills When I was young, I was living an inflatable bed. Really Didn't have much. So again I get to So what I want you to do what I get to and I have to is that throw your day. I want you to think of the things that you tell yourself. I have to do this and has a negative feeling because that's the difference. Think about it. If you said get to its from a place of gratitude, the out positive feeling. So what I wanted to do is every time one I have to comes up, they think about it that way. If you think about situation negatively, I want you to write it down. I get to I get to take my daughter toe plate today. I get to do some work today. I get to do this, I get to pay this bill. So I want to shift our perspective. The other perspective that I want you to shift is I can't so many people say I can't watch this reality. When I talked to one of my clients are your friends or families? The first thing I'm talking about, something there, like you can't do that because of this. I can't do this because of that or I can't because I have too many things going on in my life. I don't have enough money, but shift that because as soon as you say I can't, you're telling your brain but can't happen. So move onto the next thing. Don't waste your time to waste your energy so your brain doesn't actually look for waste to actually making it happen. And you'd be surprised how creative you can be to create anything that you want in your life. Because again, your brain is constantly seeking whatever goals you telling to, you might say, Well, I want this in my life. But then, if you start sending officers cools, then you're never gonna achieve it. So what I want you to think of, it is awaited the same thing. You're gonna have that half two and I get to and you're gonna have that. I can't. And how can I? So even the fact that you shift your thoughts and how can I do this is shit this year brain . So how can I make six figures in year? How can I create more time in my life? How can I do this and do this at the same time? How can I enjoy my work? Because then your brain again opens up the door for that possibility. It opens up the door for your brain to seek a way to make that happen. It's very powerful. It sounds very simple, very simple, but it's very powerful. So yet what I want you to do is take your notebook and write every time you come up with I have to, or if you can think of something you already do, or times they say I can't and they start ready than now and then ship them to get to her hot canna reframed them in a way that again is gonna power you. He's going to shift your perspective and is going to create more happiness in your life. And every time you find one and you reframe it, I want to do one thing. So when you repeat it to yourself, the phrase five time who's not only recognizing it you're not only writing it, but you're also seeing it when you're writing it, you're also repeating it to yourself to your finding different ways of reinforcing it in your brain and hard wiring that How can I and I get to? And if you do anything else, the simple action throughout your life. You make such a big impact and creating happiness in your daily life. Remember, you get to and remember, there is a way. It's just asking yourself, How can I enjoy it and have fun? 16. 14 Authenticity : welcome back. Today's challenge is to be more authentically you. And so how can you be more authentic and why does it matter for happiness? Well, I can tell you from personal experience as well as all of the people that I've worked with , that one of the biggest things that blocks people from feeling happy is living a life that is not in alignment with who they really are. And so I know some of the people who are watching this that really hits home for them and for myself. I was living a life that just really wasn't mine. I was playing a role. I was, you know, doing the motions of what I thought I was supposed to be doing, and it just really wasn't who I am. I had never really stopped to think about it. It just seemed so natural. I just did what everybody around me was doing or what I had observed when I was a child, that this is the way that life is supposed to be. And in my case I actually had chronic fatigue syndrome and I had been sick for many, many years, and I didn't understand why I was so exhausted all the time and why I just didn't have that vibrance of life in me. And so I went through this huge transformation process, and the biggest piece of it that I realized and that transformed my life, was that by living a life that was inauthentic and not embracing who I really am and what I really want in life was what was making me sick, and it was holding me back. And so how can you stop this from happening to you? If you are in a similar situation, or if you have broken out of the mold and you're more independent and authentic, how can you take it a step further? And so today's challenge is to complete the activities that we give you, looking at the roles that you play in life and then challenging yourself to make some changes. And so what is a role? Well, imagine that life is like a stage, and instead of standing up there on stage and this being who you really are, there are different rules that you're playing just like you are a stage actor and so different roles can be spouse, parent, a child a friend, a neighbor of victim, villain. And so these are things that you might and you might be. You might be a parent might be a spouse, but there's a certain role you play it. There's a way you play that role because you believe that that is how you are supposed to be in that role. And so you are not apparent. That is not your identity. It is not. Who you are apparent is a role you play. It's an aspect of your life. But that's just one example. None of these things are who you are, just like whatever you do for a career, whether you're a maid or a lawyer, whether you're an entrepreneur or a blue collar worker, those things are not who you are. They are just what you do for employment. They are a role you play, and while you're in that role, you're playing the role of a boss or an employee or a self employed person, and you're playing it the way that you believe that you're supposed Teoh So but what it comes down to is where did you learn how you're supposed to act in that role and that is where starts to get very interesting. So what the activity is is to look at what roles you play and where you learn them. And from whom did you learn them? And is this person who taught you, whether on purpose or just by you observing Are they a good person toe model? Are they an expert? Do they know what they're talking about Her. Did they just pick it up from the people around them? Was it just passed down? Generation to generation? Do you agree with the way the role it's supposed to be played? Are there any roles that you're playing currently that just don't feel right to you? They don't feel authentic. They feel like they're suffocating you from being able to be who you really are. Are there changes that you could make to the rules that you play? Are there some you don't want to play anymore? Are there something you would want to change? And these were the things that we want to challenge you to do today is really be honest with yourself. Make some decisions if there's changes you want to make, and the final question is to ask yourself. Who would I be if I didn't have these roles anymore? Because if you can answer that question, it will help you understand who you are authentically at your core, the rial you beneath all of the roles you play and the more that you can bring that riel you to the surface of your life, the happier you'll be. 17. 15 Blue Print : So today we're gonna talk about our belief systems and changing our blueprint. You said we all have a blueprint of how life works, of how relationships work, for how finances work, how things are supposed to work with our Children, how things are supposed to work in our day, late day living. Some of that comes because we've seen it from our parents. We've seen it from our upbringing. We've seen it throughout our lives because that's what we look for. So we've been exposed to that, and we've created that. So we create this blueprint. So a lot of unhappiness, comfort things do not match this blueprint. For example, I had a couple I was working with once, and he was talking about how this person always argued and like to fight. And this other person was saying how she doesn't feel like she's unhappy because he's not connected to the relationship. So not a test of the relationship, not emotionally there. And I so high wind makes you feel that way, and the person said, because when I argue with them, they do not engage. They walk away because her blueprint is that love has to be associate ID with arguing because when you are emotionally attached, you can't help it. But argue back. And then there's the makeup, and then everything's great. So they've caught in that cycle of emotional emotions. But that is their blue friend. That is her blueprint. So we all again have a blueprint. But the good thing is that we can choose the change it or weaken choose the change our environment to match our blueprint. So if it's making us unhappy, you can choose to say, Well, this blueprint doesn't serve me and I can change it, or I can change the circumstances around me to make fit my blueprint so I could live a happier life. So again, I'll give an example of relationship. If you're in a relationship and you're used to the women, this is amend this this or vice versa, or whatever it is, and the person doesn't meet that rule. You might get frustrated with them because they do not mashed up blueprint. So you gotta ask yourself, Does it fit me to try to change them or does affect me? Toe may be changed. My blueprint or my expectations, and if so, can we talk so they I could understand their blueprint cause they might have a different blueprint as then clashing. What are blooper And communication goes a long way. Same thing could happen. What are co workers? We might have expectations when we give them something or we do something for them, for them to react a certain weight. But their blueprint might be very different. We have a blueprint, how we apologize. We have a blueprint, every express and receive love. So again, everyone is very differently. Fortunately again is that we can change the Brooklyn, and this has been shown in many studies that even our actions can change our blueprints and belief systems. In fact, companies air using that on you right now. The change, your blueprint, for example, One thing that United Way does to raise funds is that they will get you to a wear a pin before they go into your companies will be maybe a few days. We've been a week before that. They'll have everyone the good free stickers or or get them toe work in because they know that if they do that when they come and ask for money, you're more likely to give because you've already committed to them. You've already shown that they are part of your police system of your blueprint. So something this small is that can change your belief system about giving to others just by wearing something. Or they've shown that putting a sign and from your house, for example, that you have a belief system about something like I vote for. I support whatever has changed this amendment or whatever it is we're having. You signed something that because you sign in your brain now you're committed to it now is part of your police system. So then you re create a blueprint. There's something that maybe you weren't strong about before. Maybe Do you have a strong opinion about that's how easy that actions can help shift your blueprints on what you want to change in your lives. So again, see someone else blueprint can be very powerful and then moving ahead to your old blueprints and then picking some way, an action that moves ahead to help you change that blueprint sometimes is just finding evidence that that blueprint is not riel. For example, I talked to a lot of people say, Well, you just can't move ahead. The economy sucks and they create. That's part of their blueprint that there isn't opportunities out there. But when I expose them to people that are succeeding, regardless of the economy that are growing their business or creating wealth, they're moving up in companies, they can find jobs. And once they start getting exposed to these things, they start saying Maybe my police system and my blueprint is wrong and they can change their blueprint by being exposed to it. Sometimes it just takes action. So am I being the person that I want to be? It might be in the person the relationship that I want to be. If not, then you could take steps to change that by taking those actions stuff, even writing it down. I am committing toe loving, caring relationship where I accept this person for who they are blah, blah, blah, writing it down and signing it to yourself. It makes such a big impact again. Company uses now governments uses t create somebody who will be willing to voted, go into their police systems. So what? I want you to do what you're fun work issues. I want you to pit, Pick one belief system one part of your blueprint that you have that does not serve you or that you want to change because it does not create happiness in your life. And then I or take away happiness from your life. So then I want you to create what action steps are you gonna take? You either change your blueprint, how you see it, whether it's exposure or whether it's writing something down to help shift it. Whether is looking for different ways for you to view the situation, you can do that as well. Yeah, what can you do? What steps can you take the changer environment or the situation to help it match your blueprint again if it comes to relationships and you're trying to change someone? Good luck with that, because in my work, short term, but long term is up to the person to change, whether it's a coworker or a person in your life. So a lot of times is about reframing your blueprint or shifting the way that you see the situation that's more powerful. So get right one thing that you want to change a belief system, and then I want you to take that action step. And if you even want to take a next step further, you can pick more than one part of your Blue Springs, police us and write a couple doubt and then see how you can change those to help you create more happiness in your life. 18. 16 Forgiveness : welcome back. Today's challenge is forgiveness. Why forgiveness? Because it sets you free. In fact, one of the biggest things that holds people back from experiencing true happiness in their life is resentment. It's a heavy feeling that we carry along with us. Actually, it's the biggest piece of baggage that most people have. So the key here is to break down the walls of the prison and let the inmate free. Now you might be thinking, I'm not really holding anybody, but it's not about other people. You're the one who's the inmate. You create the prison around yourself by harboring resentment towards other people or holding resentment towards yourself for things that you've done So. One of my favorite quotes regarding forgiveness is that harboring resentment is like taking a poison and expecting someone else to die. So if you have things that you haven't forgiven in your life, be really honest with yourself and ask if the reason why you continue to hold onto it is because in some way you think you're harming the other person like you're holding it against them like they owe you something because in reality they probably don't even know that you're harboring resentment. They have no idea when you're feeling those feelings, but you want to know who does know you do, and you want to know who is harmed by it you are. And the reason why this is so important when it comes to challenging yourself to live a happier life is that no matter how much work you do to create more happiness in your life, if you are harboring feelings of anger and resentment, you really can't find full joy. It's holding you back. It's keeping you imprisoned and you're not going to be free. So before we move forward and I asked you to do the activity in the sheet, I just want to clarify what forgiveness really is. So a lot of people don't want to forgive because they assume that it means releasing somebody from their responsibility. They assume that it means reconcile ing or denying that something happened or allowing it to happen again, and this is absolutely not what forgiveness is. Forgiveness doesn't have to change anything in your external world. It's a change within yourself. It's a releasing of that feeling that somebody owes you something, so there's this constant debt like you're trying to get back at them. And even more importantly, it's freeing yourself off the anger and the hatred and the resentment that weighs you down . Because if you can forgive someone or you can forgive yourself and you can give yourself that freedom that lightness, it opens up all the space within you that you can fill in with emotions that are much more empowering and happy. And so we have an activity for you to complete, and I'm just gonna go over a little bit about what it is and how to do it. And this is your challenge for the days to complete this activity. And it is a challenge because we recognize that a lot of times forgiveness is a touchy subject. But we can tell you from experience that we have done forgiveness activities with our coaching clients. We've done it with thousands of people in live events, and it is extremely, extremely powerful. And when you do it, you can feel this huge weight be lifted. So the first place to start is forgiveness off yourself. So what happens when we've done something against ourselves or against somebody else? We tend to carry around guilt with us. And instead of just paying once for a mistake, like maybe an animal does that, maybe it, you know, is mean to another animal against bit. Well, it gets bid and it hurts, and it pays the price for its behavior, and then it moves on with its life. But with humans, we tend to think about it and remember it and beat ourselves up about it over and over and over and over again. And so that's why it's so important for you to start out with forgiving yourself. So what happens if you don't forgive yourself? Well, either you're going to go overboard with trying to repay some sort of debt, usually to another person and feeling like indebted to them. And then, alternatively, another thing that could happen is that you might sabotage or punish yourself, often without even realizing it. So take a moment and consider what things that you need to forgive yourself for. What things do you regret? How are you punishing yourself for it, and how is that impacting your life? If you have Teoh, go ahead and make an apology, whether to yourself or to another person for the things that you need to forgive yourself for. And then the second step after you've forgiven yourself is to look at what ways you can forgive others so right down the people that you feel like you need to forgive and what you need to forgive them for, reflect on what pain not forgiving them is causing in your life. Look at the experience and see if there's any lessons that you can draw from it that will help you let it go. Then you need to let go of any expectations, cause forgiving someone isn't about wanting an apology from them or wanting them to do something. It's about doing it for yourself, and then if you feel like it's appropriate, you can express your forgiveness. But it's absolutely not mandatory. And if you do this activity, I promise you that you will feel a sense of freedom and joy that will pervade your life because you're no longer going to be carrying around that baggage 19. 17 Laughter : Welcome back. Now we're gonna talk about another powerful tool to create joy and happiness in your life, and that is laughter. Have you ever heard that laughter's the best medicine? Well, it's partially true because laughter is a powerful tool to create healing in your body. Like actual healing has been demonstrated with people that are going through recovery for treatment, that laughter can be very therapeutic not only emotionally but physically. It's also great. Cardio workout is one of the best cardio workouts you can get. In fact, they say a couple of minutes of laughter. It's equal to like going for one hour walk. So again, this is a very powerful tool that you can have in your life. And the best part is that you don't even have toe be actually laughing. You can fake it, and the brain and the body doesn't know the difference. In fact, we do laughter, yoga sessions, and we've done this with an elderly homes. We've done it with Children's would done it with corporations organizations, one on ones. We do it in our events. We actually have a class about it because faking it till you make it is this is powerful. So it's called like laughter. Yoga. Have you ever heard of it? It's a good way to just fake it again. The brain doesn't know the difference is still releasing the happy feel good chemicals. And I'm gonna give you a quick example off of it. And then I'm going to give you what you should be working on today. So the way that we do laughter sessions and we started the breathing techniques and this goes like this it goes hope hope Ha ha ha. And you can actually follow along. You can actually do this with me today, so get comfortable, get ready. Because today we're gonna do a little laughter. Ha ha ha. So goes like this. Ho ho ha ha ha ho ho ha ha ha ho ho ha ha ha ho ho ho ho! Uh huh. And then we're gonna just give you one thing that you could do which is the region Smile, which is you take a deep breath, bring ends up and then you bringing down going, huh? You could even wiggle your fingers a little bit. Let's do it one more time. Ah, one more day it seems a little crazy, but it works. So you could do that several times if you wanted to, which again is just a simple one. Ho ho, ha ha ha, which is breathing techniques, and you could do three sessions that I and then you could do that. Put your hands up, and then, while bringing down do your own laughter, you get that was my laughter, but you could do your own. That's a good way. This an intro to one last recession might be. Obviously, it gets more complicated as we go along. There's a lot more things to add on, but that's a simple one that you can dio. Then what I want you to really do for your day. So you're fun. Work today is gonna be picked 5 to 10 things that make you laugh. And it could be just all 10 YouTube videos. It could be a movie. It could be a person 5 to 10 things that make you laugh. And again, If there's nothing that makes you laugh, you can just look at yourself in the mirror and fake ha ha ha or doesn't make a difference . I used to do this when It was this chaotic day, and I had to drive to get somewhere. I used to just do a little last recession or even when I want to get myself in that state while I was driving. So imagine people next to me job. Next time I was like, Aha! Like he's a little crazy. But it's okay. I was having fun and I was getting myself in that state artificially. So get pick 1 to 10 things that I want you to watch at least one video today, one video that makes you laugh. And you like How How does search reveals that? Make me laugh. You know I don't have anything. Well, YouTube is full of them. You can put funny videos, for example, me and Natalie and my daughter. We used to watch funny cat videos every day before we went to bed, and my daughter used to get a kick out of it, and I used to get it. Get it, Natalie Deal. We would laugh for at least, like, 20 minutes, right before she went to bed. And she was, Ah, it's a great routine. Sometimes we still even do it in the morning or in the day. So again, funny cat videos. It could be funny. People doing funny things. Funny dog videos, whatever it is that's gonna make you laugh. And I'm gonna challenge you. Of course, you have that one thing that you have to do, and then you have to write five or 10 things. That's what you have to do. What I want to challenge you, to take it a step further. So it's not only doing something for today must take a step further. Ask yourself right down. What habit can I create in my life to expo? Increase my exposure laughter again. It could be a five minute video. Give you someone that you really lifeway five family members and friends that I get together with or even talk over the phone and will vie for, like, 10 minutes nonstop. We don't even know where we're laughing. Sometimes it gets so ridiculous. But those are people that give you that emotional boost that laughter boost. So ask yourself what our habits that I can create long lasting, that can create more laughter and expose me to more laughter in my life. Remember, it's contagious is gonna help you with your cardio is gonna help you with emotionally, physically and every aspect of your life. So washed out video. Make that list and see how you can create this into a habit. Thank you. 20. 18 Joyful Activities : welcome to the next day of the challenge. Today's challenge is to get to know yourself better by coming up with a list of joyful, fun activities that you love to do. So what do you love to do? What can you do that you get lost in that you get in the flow that you get excited, that you get joyful. Now, the reason why you want to know these things is because if you make a list of the things that pump you up that relax, you that excite you, then during those times when you're bored or you're stressed out, you can refer back to this list and come up with something from it that you can go and do that. Give yourself a boost. So your assignment for today is to come up with 5 to 10 things that you just plain love doing. And it could be something like really high intensity. Or it could be something really simple and calm, just things that bring you joy and pleasure and then to take it one step further. We're asking you to pick one of these things to do for yourself today, and it really matters that you do these things for your self because the more that you feed yourself and you actively choose to do things that put you in a good mood that rejuvenate you that make you happy, then it makes you better able to deal with stressors throughout the day, and it keeps raising your bar. It raises the standards that you put for yourself for how you feel, and it also by making this list and choosing to do something for yourself. Today, you're also empowering yourself to be able to see that it is a choice that you know the things that you enjoy doing, and you have to choose to do it. You can't just wait for life to give you the time, so we you can write this in your journal or in the sheet we give you. And just a few ideas here could be anywhere from dancing. Spending time in nature, creating art, listening to music, creating music, reading, traveling, visiting or talking with friends. Hang out with Children, exercising, going to the movies. The list could go on and on and on. It's really up to you. What do you truly enjoy? Give yourself the gift of taking some time to write these things down and choosing one that you're going to do today, and we challenge you to pick at least something that you do for yourself to bring yourself joy and happiness every day. 21. 19 Social : Welcome back. Now I want to talk about social activities and social interactions because you probably have them. It may be good, they may be bad. But at the end of the day, one thing that I found during my dissertation when it came to happiness was that time and time again, studies show that we're social creatures and one of the keys, the happiness is having positive social interactions. So what happens if you don't have those social interactions? You actually go a little crazy, and that is true. That's a fact. That's why when you put people in isolation for for a long period of times, you know what they do. They actually create a voice to talk to so they won't be socially isolated. So they actually I start interacting with themselves because they need the interaction, even babies, when they have that interaction. When you when they're crying and you hold them, they produce chemicals that's like a painkiller through that social interaction just by you holding them. In fact, when you have that social interaction and boost is so many parts of your brain, so many of those chemicals that are feel good chemicals, even healing process in your body. Those social interactions. Actually, when you are stressed out, your body naturally looks for ways to interact with other people and connect with them because it actually has shown that to reduce stress hormones in your body. So what I want you to do in today's activity is to really look at the social interactions that you have in your life. Now I seem I want to create more those but the positive ones, not the negative one. So if you have negative ones, you know, set some boundaries there. We'll talk about that. But I want you to listen least 10 ways that you can give yourself a social boost in the interactions that you have. And that could be calling a friend, setting up a date where you can go out with a friend, or time where you could meet up even Skype with someone, or call a family member somebody that's going to give you that social interaction, that boost, that that social activity actually gives to creating happiness. And you might say, Well, I don't really have a lot of social interactions. I really don't have a lot of friends. I don't even like my family too much. And if that's the case, that's fine, because there's other things that you could do, what activities that you like to do. You can have a meet up group. You can have a social group that gets together if you look at them online, look at your city. Look at your town. Look at things that people do that they you like to do, whether it's bowling, whether it's looking at stars, where this whatever it is, you might have a hobby, you might have something that you find pleasure. It might be taken a zoom by yoga cost, whatever it is. But make that social interaction. So what I want you to do today again is to make that list of 10 so ways that you can boost your social interaction and then pick one one that you can do today and then go through that list throughout your day. And I want you to look at ways that you can schedule some of these in and and I don't want you to just look at them and say, Well, I would love to do that, but then I actually do anything about it, cause what's the point for that? You don't you write it down, right? So what I want you to do is to write it down and then make time for it in your life. Because again, if you say well, I don't have time right now. Well, this boost of happiness is going to make you more productive, so it's going to create more time in your life. You might be doing things that you don't even need to be doing. And when I mean social interactions, I do not mean going on Facebook and liking someone's post. We're putting a post because that's not really interacting at a deeper level when I mean it's social interactions where there's a phone call on having that deep interaction with someone. We talk about your life and you joke around or whatever, maybe, or actually being social with other people. And if you want to add a little boost in that social interaction through a hug in there again, we all need more hugs because hugs even, you might say, Well, that's just a move hippie thing. But it's not because hugs has been shown to boost our immune system boost or happiness. So go out there, give some hugs, do some social interactions again, whether it could be your coworker, friend, family member or something. Today, do at least one social interaction that's meaningful one and then look at the list of 10 things and then plan ahead to your immediate future. To get some of those social interactions happening, put him on the calendar, call someone and say, Hey, do you want to get together this weekend? Whatever it is to make that social interaction work again, you have to take the steps because if you do, you'll find more joy and give yourself the benefit and the gift of a social happiness boost . Thank you. 22. 20 Nature : So welcome back Now I want to talk about nature. Do you know what that is? That's next, something exciting. I love nature. Like I love going to the woods. I love waterfalls. I love beaches. In fact, I have to live close the water because I love it. It's just part of who I am at my court. In fact, I grew up in high school going snorkeling after school because I love it so much. But anyway, that's outside of the point. The point is that today I want to focus on nature in your life, and it got. Studies have shown that it's a way for us to kind of re center ourselves and de stress just walking in the woods has been shown to help you. D stress cut down on your stress hormones booster happiness and boost a lot of different things that are gonna help you and your daily activities. So you might say, Well, I don't have time for nature because I get out of work. I have to pick up my child. I have to do this. I gotta cook. Then I got about a bubble up. Make it a short time it could be 10 minutes. That's fine. But what I want you to do is I want to see how you connect to nature. So for this activity, I want you to think of ways 5 to 10 ways that you can connect the nature. And I want you to write them down and, you know, pad way to write 5 to 10 ways that you can connect to nature more in your life. What things that you would like to do. Maybe a walk in the park if you lived closer. Lake, You live close to the beach. What are some things that are gonna fulfill you? What are some things that you like to do and you might So I'm not a nature person. It could be something simple. You might like flowers, So go on, walking around looking at the flower smelling a flower you might like. Birds go bird watching. Don't have to be in the woods. You might be able to stand in your backyard and do a little bird watching or whatever it ISS or butterfly gardens. Whatever it is that helps you connect that you find intriguing, and that fulfills you at some level. That's what I want you to do. So get right five or 10 things, and I want you to do one of them today and again. It doesn't have to be a long time. I was working with a client one time and she was telling me I just don't have time. I don't have time to do any of that. You know, I get out of work and then I have toe some responsibility to take care of my mom on. We start talking about her day. We broke it down, and at the end of the day, I said So you can't give me 10 minutes from your job to your next responsibility. Time in nature, Yankee. I guess I could. I do pass a park on my way to where I gotta go. And she did. She started doing 10 minutes just walking around the park and she said, was one of the most transformational things that she could have ever done. Just a simple walk in nature, this kind of that resetting that button and it could be in the morning. It could even be before you go toe worker before you have some responsibilities I do that, I eat breakfast. The first thing we do is that we go for a walk for a couple mile walk. Or it could just be sitting outside or sitting and watching nature somewhere. You don't have to get down it if you don't want Teoh. But the point is that you have to connect. The nature is gonna be healing is therapeutic. It's, ah, therapy for brain our emotions or soul. Whatever you want, put in there as well what it means for you. So again, right, those 5 10 things commit to doing one today and then I want you toe. Think of different ways that you can do some of those five or 10 things in your near future . So try to schedule the men maybe every day after work or in the morning. You could do another one or something else again. It's about setting that routine that you can continue to do to help you grow and create that happiness and boost you, because if you do that, if you can connect to nature at least a couple times a week or three times a week, is gonna make such a big difference in your life that you're gonna start wondering why you were in doing it before. If you're not doing it, you might be doing this already if you are great. But I still wanted to do at least one thing today. You could say why did something? Yes, they know this is part of your fun task today is to connect to nature and go out there. Choose a couple of things you. And if you connect the nature, still write five or 10 things and look out. You can plan them in your life. That helps of the four. To creating more joy and connecting to nature today. Enjoy it. 23. 21 Simplify: welcome back. So today's challenge is to simplify your life. So how can simplification bring more happiness? Well, the reason why it's important is because happiness can be completely thwarted by overwhelmed. So even if you're doing things that you would normally enjoy if you were overwhelmed and stressed out, you're not gonna enjoy it. So I don't know if you've had that experience where you're doing an activity that normally would love, but you're just not feeling the joy in it anymore. Any time that that happens, it's a signal that maybe you need to simplify your life. And so, by simplifying your life, you can reduce stress and you can reduce, overwhelm. And really, what it comes down to that we're asking you to do is to challenge yourself to look at how you can take something or some things off your plate. So one way to do this is to eliminate unnecessary tasks or to eliminate or reduce tasks that you do that aren't necessarily things you can get rid of. But maybe you can just change them. So ask yourself, Is there anything that you do during your day that is completely a waste of your time. Those are the things that are more obvious. But are there other things that you do? You just don't need to do even things like time Wasters that it might not be a negative thing. But it's just taking away time that you could be using to do something more joyful, such as watching TV playing on Facebook, whatever the case may be for you. So ask yourself these questions. And then, like I mentioned, there may be things that you kind of have to do. But is there a different way to do them? And so is there a different schedule? Maybe. Are there certain errands that you can run when you're already going to be out somewhere else? To be more efficient? Or maybe are their chores around the house that you could delegate to somebody else because a lot of times people take on a lot of responsibility that could be shared with others. And so that's one other idea for a way of simplifying your life. Another way of simplifying your life is to de clutter to make everything easier to find, to make your space feel better around you, and it feels a lot more simple when everything's in its place and you know exactly where it is and being in your environment doesn't stress you out. So those are just some ideas off ways that you can simplify your life. So it's really up to you to reflect and to do the activity we provide. Ask yourself what these things are. So here assignment is to come up with a list of ways that you could simplify your life, and it could be that some of them are things that are gonna happen long term. But we challenge you today to pick one change to make, even if it's just for one day. It gives you a taste off the simplicity off life that gives you the peace of mind to be able to bring more joy and happiness into your life. 24. 22 Boundaries: Welcome back. Now we're gonna talk about boundaries, and this is a critical, extremely important topic. In fact, we have a whole course about it because we find that a lot of people have issues creating boundaries in their life. Whether it's with people with themselves, learning how to say no and things like that, so is part of the process that's gonna help you tremendously developed in your life and truly create happiness. So what I want you to do today is I want you to give yourself this gift, and this gift is to limit negative interactions and negative inputs that you have in your life. And this could be very easy, and this could be challenging. And I'll tell you what to do, whether for the easier the challenging part. But I want you to remember that drama and negative emotions are very, very addicting. In fact, some studies have shown that there is addicting as crack cocaine because you release adrenaline. No open effort in your system. Get your hyped up, produces these things and you want more of it. So you find ways to create drama in your life. But to create that negative emotion So that's why some news channels or constant breaking news or the world is falling apart because it sells because it's addicting. It's part of our hard wiring. So for today, give yourself that gift of unplugging that. So if you like to read negative news, don't do it today. Cut it out. If you like to watch the news and negative turn it off today, give yourself this gift so your body can have a day in your mind. Can have a day to experience more joy. You might find that you don't even want it. If you have a lot of people in your feed and Facebook or Social Media's that are negative, don't even look at your social media. Then what I want you to do is again create a positive day with the least amount of negative inputs. It's possible, so you might have to cut people out today, meaning that you don't interact with people that tend to be negative. Do you have a friend who always cause you to complain? Her family member or someone else is constantly complaining about something bringing negative to your life negativity or they might talk to you and they might criticize you for some reason and bring you down all the time. Try to cut that out today, limit your interaction to them, and this might ask to take a step from you. So when you are writing down in your notebook ways that you can set, boundaries are things that you need to set boundaries for Today toe require less negative input so you can write the news reading the paper, not talking to Bill today. Whatever, maybe you might have to develop a strategy for it. So part of that strategy might be telling yourself. So if they call me, I can say, Well, today is just a very busy day. I cannot talk. I would love to be able to talk to you and see what's going on in your life. But today I just can't. That's simple project, and they might be persistent. But just be This is the gift that you're giving yourself, and it might be a family member might be somebody that you live with. So how can you let me that interaction then, or your boss or corker hocking your limited interaction? What happens when you can't? Cause I'm gonna Let's be realistic. There's people in your life you might have to interact. That just might have a negative attitude, and that might want to create a negative attitude within you. So how do you shift that? Maybe you can't shift and cut them out for that day. Maybe you can't. Maybe you can go somewhere for the day or whatever it. But if you can't, then I want you to set the boundaries than mentally me that you can change your perspective . And I used to do this all the time, and people used to tell me, How do you stay so calm in the mist off taking someone's child as an investigator for the state of Florida? We had to remove Children and somebody flipping out on you, cursing at you? Or how can when you work in this an investigator or you worked at a mental facility where people would be insulting, insulting your family, saying all these things or even a coworker when I used to work. And I used to have the takes services away from people that were doing stuff illegally, uh, as a case worker or supervisor, and I have to do with certain situations. They said, How do you do it? And one is depersonalizing setting mental boundaries. So when they were saying negative things, I used to look at them and look at their body language. I never noticed that, therefore had got really read when they got very emotional or that they usedto squint and I I would look at their body movement or they tend to repeat that word a lot, and I would find it funny in my head. Not that I was making fun of them. I was decreasing my stress of the situation by looking at the exterior and stepping outside of myself out of emotional state not being invested emotionally in that situation. Then I could think clearly, and I couldn't deal with the situation from a different perspective from a clear mind, a de stress mine that I could then go forward and move forward of my day or even that's own situation help shifted de escalate if I needed to. So get look how you can limit write it down things that you need to set boundaries for today that create negative inputs in your life. Decide if you need to come up with accomplished quick strategies. Toe do that. And if you can't then decide again how you consent mental boundaries to create that in your life, whether it is shifting out, shifting outside the conversation, not taking things personally by taking yourself out of that situation emotionally and looking at the surrounding things and then focus your now and you're focused on that, we're focused on the little things of their interactions, body language and things like that. Again, it sounds simple, and it can be if you do it. The boundaries is a critical stuff. So do the activity today. Give yourself this gift off today and possibly keep extending it because you might find that you might like it and I hope you do. And if you don't like it, it might mean that you like drama in your life. You want to continue in there because he got is very dipping. So then think of how you can implement this toe, have more days like this because once you have a red down, then you have a mental note what things can change. And now it's a snowball effect that then you're gonna look for way. It's unconsciously to create less of it. I hope that helps said those boundaries 25. 23 Spontaneity: welcome back. So today's challenges to be spontaneous eso you might know that being spontaneous could be kind of exciting, but you what you might not realize is the reason why we enjoy when something happens spontaneously. And that's because we have this really strong need for certainty and security and stability . But what happens when our life is routine and stable is that we start to get bored and restless and everything feels mundane. And so we have this other counterbalancing need that makes us want to be uncertain that we need variety in our life. And that's where spontaneity comes in because without it, life just just really drab and boring. And so, if you're looking to add more happiness to your life, you're gonna have to shake things up a little bit. And part of the reason for that is because when you're doing something that's outside of your comfort zone, it causes a little bit of confusion. And when your brain is in a state of confusion, it opens up your mind to things that you wouldn't have thought of that you wouldn't have seen, and it puts you in a good place to learn and it puts you in a good place to see life in a different way. And so the challenge for today is toe. Ask yourself if there's any ways that you could change up your routine a little bit, even if it's something very simple, because a small change in your routine what it does, it kind of puts you on edge. It makes you think about it. You turn something that's an unconscious process like, for example, your process for getting ready in the morning. You do exactly the same thing every day. So if you just change the routine a tiny bit, even a simple or a silly, as brushing your hair before you brush your teeth instead of the other way around. If you do something simple like that, what it does is it takes this process that has become unconscious, and it makes you be conscious about you're doing it with a level of awareness that you normally don't do, and so that gives you a little bit of variety. So the next challenge is to take it a step further and to plan some sort of event or trip that is either outside of your comfort zone, or just something you normally don't dio that can break up the routine of your week or your month, ideally within the next two weeks. So you have something to look forward to. That again adds a little bit more spice to your life. And then the last thing is to challenge yourself today to do something spontaneous. Anything, something that puts you outside of your comfort zone shakes things up a bit, even its fifth. Something like, You know, you take a different route home and you take a random road you've never seen before and go down that street and see if anything is new or exciting. That can be very, very simple. Or you can, you know, go all out and do something crazy. It's really up to you now. Everybody values spontaneity and variety differently. Some people really have a high level of variety and spontaneity in their life, because that's how they like it. Well, other people tends to really want things to be routine and secure, and so there's a spectrum. But no matter where it is that you are on the spectrum, by changing things up in your life and doing something spontaneous, you're gonna bring a lot more joy and excitement into your daily life, especially today 26. 24 Contributions : So today we're gonna talk about contribution and contribution is one of our most basic human needs. Yes, it is a need. We haven't need to contribute to other people. And when you contribute to other people, it actually makes us feel good. It makes us feel good emotionally. Our body again releases those feel good chemicals when we dio. And what's crazy about contribution that doesn't even have to be you contributing. You can actually want someone else contributing, and it actually makes you feel good. Your body still releases Stokes Chemical. So it's like 1/3 party benefit of watching someone else help. And I'm not saying that for you that you should say, Well, I'm not gonna help. I don't even have to help. I just go. Why somebody else do it? It's a lot more beneficial if you do it, so I want you to really reflect on that. How do you contribute toe other people in your daily living? How do others contribute to you? Because by acknowledging the way that they're contributing to you again, you're creating more happiness not only chemically but also consciously and unconsciously. In your emotional state, again is a very, very powerful tool. So again you can benefit from it so easily. So part of your fun work that you're gonna be working on today Is that what you don't ask yourself Southern questions. And again, you should be writing these down. And I want you throughout your day to look at them. And you can do it right now. Just answer some of them. But throughout your day, see how they come up and then see how they impact your life. So the first question is, what acts of kindness have I observed? So what are some of the acts of kindness that you've seen others dio, that you just saw someone I was dio And if you do it at the end of day, reflect that it's actually more powerful if you do it throughout the day. But if you don't have time for some reason, other and you do it just reflect on that. So what First, what acts of kindness? Have you observed other people doing so? And also what acts of kindness have been done to you? Another question. What acts of kindness have you done before? So again, the 1st 3 what acts of kinds. Have you observed what kinds of acts of kindness have been done to you and what acts of kindness have you done before? And then ask yourself this very important question. What acts of kindness could you do? Are we like to do? Because acts of kindness is I'm just doing something just to do it. What things would you really enjoy? For example, one thing that we love to do is the families that will buy fruit. It will buy water, and we'll go to places where we know that there's people that need it, and we'll do it as a family will get that on a park and handed out. Even opening the door for someone is an act of kindness. You're at a supermarket. You smile at the person, you ask him how the day's going and you complimented or whatever it is. Those air acts of kindness that have to do something major, those little things add up that little good job High five. That thing. Words of encouragement. So what would you like to dio? What acts of kindness feel right to you? And when you picked when I want you to pick one that you will do today. So your fun work outside of writing some of those things, acts of kindness other people do that you observed that it done to you and things of that. But I want you to pick one act of kindness that you're committing to doing today. Who is life were you bless with the act of kindness today and again, they not only benefit from your actor Carter's, you're not only building their day building their state emotionally, but by doing it, you're also benefiting as well. It's like you're feeding them and they're feeding you at your court, your soul. So get ask yourself, What will you do today and commit to doing that? I wish you a day full of contribution and the day full happenings. 27. 25 Making It A Lifestyle: So I want to congratulate you because you made it through the 21 day challenge. Give me high five. Give me another high five. Come in. The last five. You've shown that you're committed to your happiness and they can follow along and create a new habit in your life. Because if you made it this far and you actually did the work, you've created new habits in your life. New patterns. You've already start the shift. Your focus. You already started the shift the way that your brain produces chemicals. You already started the shift the way that you experienced life. So now that you've made that a habit, now make it a lifestyle. So just because the 21 days are over and just because we're not telling you, we're giving you pointers and giving you tools to do Continue that routine. Make this a lifetime, make happiness a priority in your life because again, happiness is going to impact every aspect of your life. And if you want to experience happiness on a daily basis, it is like a muscle. You have tow work it out. Happiness is not out of coincidence, is not something that just happens. You have to create it. You have to be willing to be in that state that you can take in. Ah, happy experience. When it is present, you have to be able to take in the state where you're gonna be able to decide that you're gonna enjoy in life, no matter what it brings to you. And that is what you've done in these 21 days. Now you can create a lifestyle moving forward and again, it's not only about you because it's contagious by you do. In this lifestyle, you are going to create more happiness in the life of those around you. And the life of those people that are gonna be around you is contagious. So you will experience more happiness because the people run. You will be more happy because you're making them happy is like a snowball effect. It's like that cyclical thing. Instead of the drama a psycho drama, you're actually creating a cycle of happiness. And that's exciting, at least for me. It is, and I know it is for you as well. So what I want you to do from here on out is to continue this process continue toe Add more things in your life that make you happy. Continue this commitment. Don't let any stressors in your life pull you back from these commitment. And remember that now you have the tools to be able to shift your state when you need, so that you have the tools to creating happiness when you want to that it's no longer, uh, something that just happens to you. Life is not just happening to you. You're creating life, you have a choice. And you made that choice by being part of this 21 day challenge in completing it. So I commend you. I give you that. I must respect the double high fives. And I also want to let you know that we are honored that you chose to spend these 21 days with us. We don't take that very unlikely, because you could be doing many other things. But you chose to commit to this process and share your time and part of your life with us. And we look forward to continuing this relationship to being able to give back to you in any way that we can. So again, if you want to take some of our other courses and they might be able to help you, whether it's for relationships, whether it's more about happiness, where there's finding your purpose, whether it's on entrepreneurship, where there's on coaching, whether it's just being able to say no to people or creating more balance in your life, we look forward to serving you again. Congratulations, You did it. Now it's time to create a lifestyle that's gonna transform every aspect of your life. Congratulations.