7 Day Happiness Challenge To Lift Your Spirits
Full honesty—I got the idea for this 7 Day Happiness Challenge after seeing a picture of a smiling egg (you’ll spot it down below).
I came across it about a month ago, and ever since, I haven’t stopped smiling at it. Seriously, isn’t it the cutest?
I even made it my phone wallpaper. Now, every time I check my phone, I smile right back at that little Easter egg. It just feels right.
And really, that’s what I think life’s about. Finding small reasons to smile. Doing things that lift your mood. Reminding yourself that how you feel is something you can shape.
There are so many ways to feel better—just by noticing the good around you and picking up small habits that shift your mindset toward the positive.
But we often think we need something big to feel happy.
Many of us believe that unless we reach a huge goal or completely change our lives, we don’t deserve to feel good.
That’s just not true.
With this 7-Day Happiness Challenge, I want to show you how happiness can come in tiny, everyday moments. It’s something you can welcome into your life right now—no waiting required.
Before you go any further, save this 7-Day Happiness Challenge so you can come back to it when you need a boost.
This challenge is for anyone who’s ready to feel a little lighter and brighter each day.
Each of the seven days will guide you toward a different kind of joy. Some might surprise you. All of them are simple.
I hope you enjoy going through it as much as I did putting it together.
7-Day Happiness Challenge
Day 1: Write Down 3 Good Things
I started the first day by writing down three good things that happened.
Not big life-changing events.
Just simple stuff.
Like my coffee was the perfect temperature.
I found a clean pair of socks.
My friend texted me out of the blue.
At first, I thought it was kind of cheesy.
But it only took five minutes, and I noticed something right away.
When I stopped to look for good things, I found them.
And the more I looked, the more I realized how many little wins I had in a day that I never gave myself credit for.
That felt good.
It made me realize that joy doesn’t always come from something big.
Sometimes, it’s already there. We just miss it.
Day 2: Go Outside (Even If It’s Just 10 Minutes)
This one felt almost too simple.
But I tried it anyway.
I took a 10-minute walk without my phone.
No music. No scrolling. Just me, moving and breathing.
And wow—it helped way more than I thought it would.
The fresh air.
The sound of leaves.
Even watching a dog chase a ball.
It all felt peaceful.
It was like a reset button in the middle of a cluttered brain.
Sometimes I forget how powerful small moments can be.
Now, when I feel off, I don’t always reach for my phone—I step outside instead.
Day 3: Compliment Someone (Genuinely)
I didn’t want to just say something random.
So I waited until I noticed something real.
At work, I told a coworker I admired how calm they stay during tough days.
They smiled so wide.
Later, I messaged my cousin and told her how great she is with her kids.
She sent a heart emoji and said it made her day.
Here’s the thing:
Making someone else feel good makes you feel good too.
It’s like the good energy bounces right back at you.
And it reminded me how powerful kind words can be—especially when they’re unexpected.
Day 4: Do One Thing You’ve Been Avoiding
Okay, this one wasn’t fun.
But it helped.
I had this email I needed to send that I’d been putting off for almost two weeks.
It wasn’t hard, just annoying.
But every day I avoided it, I felt a little heavier.
Like it was following me around.
So I sat down and finally did it.
Took five minutes.
That’s it.
And once I finished, I felt so much better.
Clearer. Lighter. Like I could finally move on.
Sometimes, unfinished tasks don’t just clutter our to-do list—they clutter our mind too.
Day 5: Say No to Something You Don’t Want to Do
This was a big one for me.
I have a habit of saying “yes” too much.
Even when I’m tired.
Even when I don’t really want to.
So for this challenge, I said no to a Zoom hangout I didn’t have the energy for.
I felt guilty at first.
But then I remembered—I’m allowed to protect my time.
I’m allowed to rest.
And guess what?
Nothing bad happened.
My friend understood.
I stayed in. I watched a movie.
I actually felt proud of myself.
Saying no is not selfish—it’s necessary sometimes.
Day 6: Do Something Fun (Just for You)
This might be my favorite one.
I gave myself permission to do something just because I wanted to.
No chores. No errands. Just fun.
So I baked cookies.
Not because I needed them.
Not because someone asked.
Just because it made me happy.
I listened to music. I danced a little. I laughed at how bad I am at measuring flour.
It was simple, but it brought real joy.
We forget that fun doesn’t have to be earned.
You don’t have to finish your to-do list before you’re allowed to enjoy life.
Day 7: Unplug for One Hour
This one was harder than I thought.
I turned off my phone for one full hour.
No scrolling. No checking messages. Nothing.
At first, I kept reaching for it like a habit.
Then something shifted.
I started noticing things around me.
The quiet.
The way sunlight came through the window.
How calm I felt just sitting there with my thoughts.
It reminded me that I don’t need to be plugged in all the time to feel connected.
Sometimes, disconnecting from the noise is exactly how you reconnect with yourself.
Last Words
By the end of the week, I didn’t feel magically transformed.
But I did feel lighter.
More grounded.
More myself.
The thing about this 7-Day Happiness Challenge is that it’s not about fixing your whole life.
It’s about paying attention to what actually makes you feel good—and doing a little more of that.
You don’t need big changes.
Just one small step each day.
And if you miss a day? It’s fine.
You can pick up where you left off.
This isn’t about being perfect.
It’s about giving yourself a chance to feel better.
And honestly?
You deserve that.
So if you’re feeling stuck, or just need a reset, try it.
Start today.
Pick one thing.
See what happens.
