Attempting 100 days of Happiness
It may surprise you to learn that I am not a naturally happy person. Not that I’m unhappy, just that I’ve always been the type of person that feels things-both good and bad-quite deeply.
So, I’ve read a lot about the personal cultivation of happiness. While I’ve applied things here and there, I’ve never curated my life in such a way as to put happiness on center stage. Yes, this is mildly ironic given the title of the blog, I’m aware.
But, since I’ve gathered so many tidbits of information about happiness, I figured it was high time to make a concerted effort to apply said information. I needed a clear way to incorporate the things that we (the “scientific we”) know about living a happier, more content life.
Now, I know I’m publishing this article on New Year’s Day, the time for resolutions. But I was actually inspired by an unofficial American Tradition, the 1st 100 days of a new presidency. Why? It seems that many of us set our levels of happiness on external things like whether or not our preferred candidate is in office or whether or not policies are passed. I happen to think we have far more agency over our own state of mind.
I wanted an applicable road map of things that I could do over a 100-day period. Things that I have personal agency over. Things that are known to actually improve a person’s sense of happiness. It is an ambitious list, and it builds on itself.
More than anything, I wanted a clear and organized way to move towards a better state of being.
So, here it is. I figured I’d share in case it inspired anyone else to do something similar. I wish you the happiest New Year.
100 days of happiness:
1. Acquire a notebook in which to take notes during the 100-day process.
2. Write down things in my life that I know cause friction and/or active unhappiness.
3. Take each item on my list and come up with a direct action that supports happiness in that particular scenario.
4. Put each action item in my calendar. For example, if I identified that I don’t see my friends often enough, I might reach out to a friend and schedule a lunch or a coffee date.
5. Track the following: time spent on phone, time spent at computer, time spent using digital entertainment (TV, video games, podcasts, etc)
6. Track time spent connecting with actual human people.
7. Commit to reducing use of all digital items (for myself, including work) by 50%.
8. Consider ways to increase opportunities for connecting with actual human people.
9. Text a friend
10. Text or call a family member.
11. Put opportunities for connection into my schedule.
12. Track time spent doing things that are enjoyable, like hobbies or other pursuits I find interesting.
13. Ensure there is protected time in my schedule to enjoy these things with regularity
14. Look at my calendar thus far. Are there any things in my calendar that are not critical, could be delegated, or which have become irrelevant? Remove the things that no longer work.
15. Consider short-term goals. Write down the most important goals to accomplish in the next three to six months, no more than 5.
16. Write down specific actions that I can take for each of the goals.
17. Go to my schedule and see where I can schedule specific actions for each of my short-term goals.
18. Consider long-term goals. Write down the most important goals to accomplish in the next 1-5 years.
19. Write down specific actions that I can take for each of the goals.
20. Go back to my schedule and see where I can schedule specific actions for each of my long-term goals.
21. Make a list of 5 books that I would like to read this year, ranked in order
22. Acquire/order the books on the list.
23. Do something fun today.
24. Take a short accounting of where things are today. Make notes about different areas of life such as relationships, finances, health, etc.
25. Looking at the list made yesterday, write down where I would actually like to be.
26. Starting today, stop any phone usage in the morning.
27. Starting today, spend at least 15 minutes in meditation every morning.
28. Starting today, spend at least 15 minutes reading a book on my list.
29. Begin to pay attention to thoughts and emotions throughout the day. Set a few phone reminders to check in with this process.
30. List the thoughts and emotions that were common during the previous day.
31. If the emotions were not positive ones, create an alternative list of positive emotions that I would like to feel.
32. Look at the list of positive emotions and try to cultivate each one individually during morning meditation.
33. Take a look back at everything that I have accomplished during the last thirty days and feel the feeling of gratitude.
34. Practice bringing up positive emotions, especially gratitude as a regular practice from this day forward.
35. Consider a time(s) when I felt feelings of awe. Write it down.
36. During meditation, bring up the feeling of awe.
37. Starting today, at least once per day, bring up the feelings of gratitude and awe.
38. Consider my living spaces. Where is there clutter or items that are no longer needed? Write down a list.
39. Choose an area from the above list, and declutter a small section for 15-30 minutes.
40. Create a pile of items to donate or give to a friend.
41. Choose another area to declutter/eliminate items not needed today. Spend 15-30 minutes on this task.
42. Delegate a few decluttering tasks to other people in my house.
43. Add any other areas to declutter or eliminate items to my schedule.
44. Do something fun today.
45. Evaluate how much water I typically drink.
46. From this day forward, commit to drinking at least 6 glasses of water daily.
47. Evaluate what I currently eat. List the typical packaged or processed foods that I consume.
48. List substitutions that are possible for these foods.
49. Look up recipes for substitutions for these foods.
50. Remove the processed foods from my house.
51. Only buy from the list of unprocessed foods from this point forward.
52. Read about what is going on in my community.
53. Find out if there are important community dates, town hall meetings, or other ways to be engaged.
54. Schedule at least one community event to attend.
55. Read about volunteer opportunities in my area.
56. Schedule a time to engage in one volunteer event this year. Bonus points if I can do this with a friend.
57. Read a positive news article or blog today. Or listen to an uplifting podcast.
58. Reflect on changes that I am making.
59. Write down anything that is difficult. Ponder why that is.
60. If there is an item that is difficult, consider changing my approach to the problem.
61. Look at my schedule. Is it too full? Does anything need to change? Make necessary adjustments.
62. Think back to childhood and write down things that I did that were fun and/or engaging.
63. Look at the list and consider ways to re-engage with these activities or something similar.
64. Relax and feel gratitude for the things that have been accomplished.
65. Are there classes or books or community activities that allow me to re-engage with activities of childhood? Schedule one thing in my calendar.
66. Consider my physical activity. Write down my typical regimen of activity.
67. Consider my physical activity goals. Write them down.
68. Research how to improve my current physical state.
69. Look at the current schedule and find an achievable routine to meet my goals. Add to schedule.
70. Starting from today, follow the fitness/physical health plan.
71. Take some time today to listen to or read a positive story or watch a positive movie.
72. Do something fun today.
73. Text a friend.
74. Text or call a family member.
75. Reflect on how I am doing with drinking enough water. Make necessary adjustments.
76. Reflect on how I am doing with my diet. Make necessary adjustments.
77. Consider how much/how well I am sleeping. Write it down.
78. Research ways to improve sleep.
79. Begin implementing ways to improve sleep.
80. Consider personal happiness level. Are there any things that have come up while doing the list?
81. Write down anything interesting, unexpected, etc about changes being made.
82. Is there anything that I am currently holding onto that isn’t improving my happiness? Write it down.
83. Of the things on the list, can they be eliminated or altered? Or, do I need to change my point of view?
84. Implement these changes as necessary. If they require specific actions, schedule them.
85. Throughout the day today, take several moments to pause and bring up a feeling of gratitude.
86. Are there any things that are missing from my life that would improve it? Write it down.
87. Consider ways to include, purchase, incorporate, etc. the item(s) written down yesterday.
88. Are there any major pain points that currently keep me from enjoying life? Write them down.
89. Brainstorm ways to solve these pain points, write them down.
90. Find room in the schedule to take actionable steps towards solving these pain points.
91. Congratulate yourself on 3 months’ worth of positive change.
92. Go on a walk today.
93. Write down how the fitness/physical health regimen is going and make any necessary changes.
94. Do something fun today.
95. Text a friend.
96. Text or call a family member.
97. Throughout the day today, take several moments to pause and bring up a feeling of awe.
98. Read, listen to, or watch something uplifting.
99. Just for the heck of it, check in on the news and see if the president is living up to his campaign promises. Laugh or cry as the spirit moves you.
100. Do something fun today. You made it! Keep all of the new awesomeness going.
