The Happy Plan
Copyright to Happily Hygge, 2016
Enjoy the LITTLE
things because
one day you’ll look
back and realise
they were the BIG
things
-Robert Brault-
The Happy Plan
This is a planner to help you to get more Happiness and
Hygge out of your day. We created this journal because
we know that writing things down and giving ourselves a
moment to reflect on the day really does help. It’s been
proven over and over by academics and psychologists
that shifting your focus to the positive can dramatically
improve your happiness. However, I’ve been there and
this is harder to do then said. Changing your mind-set is
difficult. That’s why we created this planner. It’s an easy
way to commit to improving yourself every day and it
really does work and I know this because it’s worked for
me.
A 2003 study by Emmons and McCullough found that
keeping a daily gratitude journal leads to not just an
increased sense of well-being but also better sleep,
willingness to accept change, and also helped lower
symptoms of physical pain.
If you’re worried about committing to a journal like this
then don’t be. This is just for 10 days and it will take no
longer than 10 minutes to complete every day. 10
minutes really is nothing! We’ll also help you to keep up
this commitment with tips and tricks in this planner.
10 way to live a Happy Life
1)
Get up early to exercise/meditate/do whatever
makes you feel good
2) Live life with a positive mind
3) Spend time with people who make you feel good
4) Think about what you want and write it down
5) Learn about things that interest you
6) Listen to music
7) Make and eat nourishing food
8) Take action! It’s okay you’ve got this!
9) Live life on your own terms nobody else’s but
treat those around you with compassion
Now write down your idea
10) ………………………………………………………………….
How to use the Happy Plan
I am grateful for
One thing you really appreciate today. It could be
anything, your friends, family, house or even your
breakfast.
One happy thing I will do today
As soon as you wake up think about one thing you will
do today that will make you happy. This isn’t something
you necessarily need to do but it is something that you
enjoy doing. Commit to it and make sure you complete it
no matter how busy your life gets.
Exercise and Meals
You can use this section to look at what you’re eating as
what we put into our bodies really does influence how
we feel. Similarly exercise makes us feel happier. You
might already be eating and exercising if you are than
carry on filling this section in as the results might
surprise you!
If you’re not yet then this section should help you to
articulate and achieve your daily goals that will add up
to you feeling better every single day.
My schedule and to do list
Have a think about any meetings you have in the diary
today and write them down. Same with to-do, they are
essential so get ticking them off your list.
One good thing about today
We are programmed to think of all the negative
events of the day. This is left over from our hunter
gatherer days when we needed to stay constantly
alert of danger in order to survive. Now when we
have a long and stressful day we focus on the
negatives. Instead think of what went well as well,
the act of thinking of it may surprise you! The
greatest discovery of our generation is that a human
being can alter his or her life through changing
their mind-set.
What tomorrow looks like
The power of positive affirmation is phenomenal.
Every wish-come-true starts with a thought. Think
of what you want tomorrow to look like in the bestcase scenario then write it down. You and you alone
have the power to change your life.
Before we get started rank yourself on the below
chart and write out your goals for the next 10 days.
Sad
Tired
Week
Unhealthy
Alone
Goal 1
Goal 2
Goal 3
1
1
1
1
1
2
2
2
2
2
3
3
3
3
3
4
4
4
4
4
5
5
5
5
5
6
6
6
6
6
7
7
7
7
7
8
8
8
8
8
9
9
9
9
9
10
10
10
10
10
Happy
Energetic
Strong
Healthy
Loved
Day 1
“Being deeply loved by someone gives you strength,
while loving someone deeply gives you courage” Lao Tzu
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 2
“Happiness is not a possession to be prized. It is a
quality of thought, a state of mind” Daphne du Maurier
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 3
“The secret of change is to focus all of your energy, not on
fighting the old but on building the new” Dan Millman
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 4
“How you love others is how you teach others to love
you” Rupi Kaur
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 5
“Knowing yourself is the beginning of all wisdom”
Aristotle
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 6
“Sometimes you will never know the value of a moment
until it becomes a memory” Dr Seus
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 7
“Worrying does not empty tomorrow of its troubles. It
empties today of its strength” Corrie Ten Boom
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 8
“Follow your bliss and the universe will open doors for
you where there were only walls” Joseph Campbell
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 9
“I’ve failed over and over again in my life and that is why
I succeed” Michael Jordan
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
Day 10
“There is only one really good life and that’s the life you know
you want and you make it yourself” Diana Vreeland
What are you grateful for?
One happy thing you’ll do today
Exercise
Meals
Schedule
To do’s
One good thing about today
What is tomorrow like?
So how do you feel after 10 days?
Try rating yourself again and see how it compares.
Sad
Tired
Week
Unhealthy
Alone
1
1
1
1
1
2
2
2
2
2
3
3
3
3
3
4
4
4
4
4
5
5
5
5
5
6
6
6
6
6
7
7
7
7
7
8
8
8
8
8
9
9
9
9
9
10
10
10
10
10
Happy
Energetic
Strong
Healthy
Loved
What was your best moment of the last 10 days?
What was the worst moment of the last 10 days?
What have you learnt?
What makes you happy?
We really hope you enjoyed the Happy Plan. We
welcome any feedback at [email protected]