January 12, 2025 | #22 | read on The Happier Studio | Free Version
Welcome to The Happier Newsletter, a weekly newsletter where I provide actionable ideas to help you build a happier, healthier, and more meaningful life.
Each morning, we hear it or say it: “Have a great day.” It’s well-intentioned—a wish for positivity and joy—but it’s also passive. It implies that the quality of our day is something to be received, as if external factors determine whether it’s good or bad.
Recently, I came across a subtle yet powerful shift: Instead of saying, “Have a great day,” what if we said, “Make it a great day”?
This small change puts the responsibility—and the power—back in your hands. It reminds you that, while you can’t control everything that happens, you can control how you respond. You can take intentional actions to shape your day into something meaningful, no matter the circumstances.
Here are a few simple practices to shift from passive to active and intentionally create your day:
1. Start with Gratitude
Research shows that gratitude has a profound impact on our mental and emotional well-being. According to a 2018 study published in Psychological Science, regularly practicing gratitude improves mood, enhances relationships, and even reduces physical symptoms of stress. Gratitude literally rewires your brain to focus on the positive.
How to Practice It: Each morning or week (I do this every Sunday and add them at the end of this newsletter as you may have seen 😊), write down three things you’re grateful for. They can be as simple as waking up to sunlight, a kind message from a friend, or even the taste of your morning coffee. This practice shifts your focus from what’s missing in your life to what’s already abundant.
2. Set an Intention
A day without intention can feel aimless. Psychologists agree that setting specific, actionable goals helps you stay focused and increases your sense of purpose. This is known as goal-directed behaviour, a key factor in motivation and satisfaction.
How to Apply It: Each morning, ask yourself: What’s one thing I can do today to make it meaningful? This doesn’t have to be monumental—it could be completing a project, spending time with a loved one, or enjoying a quiet moment of self-care.
Elite approach: Even better, is to plan and schedule your day the night before, giving you a clear roadmap to follow and reducing decision fatigue in the morning.
Writing down your intention not only gives your day direction but also helps you prioritise what truly matters amidst life’s distractions.
3. Embrace Challenges as Opportunities
A great day isn’t about avoiding difficulties; it’s about how you respond to them. According to Cognitive Behavioural Therapy (CBT) principles, the way we interpret events has a greater impact on our emotions than the events themselves. By reframing challenges as opportunities, you can reduce stress and maintain control.
How to Practice It: When faced with a setback, pause and ask yourself:
- What can I learn from this?
- How can I respond in a way that aligns with my goals and values?
For example, if you’re stuck in traffic, use the time to listen to a podcast or call a friend. When you shift your perspective, you turn obstacles into opportunities for growth.
4. Celebrate the Small Wins
Big achievements feel great, but they’re rare. Focusing solely on them can lead to burnout and frustration. Science shows that celebrating small victories triggers the release of dopamine, the “feel-good” chemical, which motivates you to keep going.
How to Apply It: Break your day into smaller goals. Instead of saying, “I’ll finish my entire project today,” aim for, “I’ll complete this one section.”
Celebrate Small Wins: Did you check off a to-do item? Acknowledge it. Completed your morning workout? Reward yourself with a healthy treat or a few minutes of relaxation.
These small wins create momentum, making the day feel productive and fulfilling.
5. Be Present in the Moment
We often rush through life, ticking off tasks without truly experiencing them. But mindfulness—focusing on the present moment—has been proven to reduce stress, improve focus, and enhance happiness.
A study from Harvard University found that people are happiest when they are fully engaged in what they’re doing, no matter the activity.
How to Practice It: Throughout your day, try these mindfulness techniques:
- When eating, focus on the flavours and textures of your food.
- During conversations, truly listen to the other person instead of planning your response.
- On a walk, notice the sights, sounds, and smells around you.
Being present turns ordinary moments into extraordinary experiences, helping you savor the richness of life.
6. End the Day with Reflection
Reflection is a powerful tool for growth. By looking back on your day, you can identify what worked well and what could be improved. This process not only reinforces positive habits but also helps you plan for an even better tomorrow.
How to Apply It: Each evening, ask yourself:
- What went well today?
- What could I improve?
Writing down your reflections helps solidify the day’s lessons and ends it on a positive note, preparing you to start fresh the next morning.
3 Things I’m Grateful For This Week
- I'm grateful for the opportunity to take a night away to spend quality time with my family
- I'm grateful for my amazing friends
- I'm deeply grateful for the five weeks I get to spend in the Netherlands
What are you grateful for this week?
