It’s no secret that life can brutal. Sometimes just when you think you’re standing on top of the world something comes around to knock you off your feet. It can be hard not to let obstacles bring you down. But life never stops happening because you’re tired or scared or upset. You will never stop having challenges to overcome.

A positive outlook in the face of those challenges can greatly influence your physical and mental health. The ability to find happiness even in the toughest moments can have momentous effects on your life.

We developed a challenge to help you find joy in the winding road we call life.

Even if its not the beginning of the month, try this challenge for 30 days. You’ll be surprised how even small actions like enjoying the present moment or smiling at a stranger can be a giant mood lifter.

Day 1 – WRITE DOWN 1 GOAL YOU’VE BEEN PLANNING ON DOING. WRITE DOWN 5 FIRST STEPS TO ACCOMPLISH THEM. DO THE FIRST STEP TODAY.

Day 2 – TAKE A 15 MINUTE WALK OUTSIDE

DAY 3 – 30 SECOND SPONTANEOUS DANCE PARTY

DAY 4 –SMILE AT A STRANGER.

DAY 5 – 15 MINUTES OF CARDIO.

DAY 6 – WRITE DOWN 5 THINGS YOU’RE GRATEFUL FOR.

DAY 7 – TAKE 5 MINUTES TO ENJOY THE PRESENT MOMENT.

DAY 8 – LEARN HOW TO DO 1 NEW THING. Even if it’s really simple.

DAY 9 – FIND 1 COMMON NEGATIVE THOUGHT. CHANGE IT TO SOMETHING POSITIVE. Do this whenever it comes up.

DAY 10 – WRITE DOWN 1 MOMENT WHERE YOU WERE HAPPY THIS WEEK. Put it on your wall.

DAY 11 – LOOK AT YOUR GOAL LIST. DO 1 MORE STEP THAT TAKES YOU CLOSER TO YOUR GOAL.

Day 12 – 15 MINUTES OF CARDIO. Do you love it yet?

Day 13 – DO 1 NEW THING THAT’S OUT OF YOUR ORDINARY ROUTINE

Day 14 – TAKE ANOTHER WALK OUTSIDE & SAY HELLO TO A STRANGER WHILE DOING IT.

Day 15 – BE NICE TO YOURSELF TODAY

Day 16 – WRITE DOWN SOMETHING YOU THINK YOU CAN’T DO. Write down a way to try it anyway.

Day 17 – WRITE DOWN 5 THINGS YOU EXCEL AT

Day 18 – REACH OUT TO SOMEONE YOU HAVEN’T SPOKEN TO IN A WHILE.

Day 19 –15 MINUTES OF CARDIO + A LONG STRETCH SESSION

Day 20 – DO 1 THING FOR YOURSELF THAT YOU’VE BEEN MEANING TO DO

DAY 21 – DO 1 MORE STEP THAT TAKES YOU TOWARDS YOUR GOAL.

DAY 22- COMPLIMENT A STRANGER

DAY 23 – COMPLIMENT YOURSELF

DAY 24 – TELL SOMEONE YOU’VE BEEN MEANING TO TELL HOW MUCH YOU CARE ABOUT THEM

DAY 25 – 15 MINUTES OF CARDIO + LONG STRETCH

DAY 26 – TAKE 5 MINUTES TO ENJOY THE PRESENT MOMENT

DAY 27 – FIND ANOTHER NEGATIVE THOUGHT. REPLACE IT W/SOMETHING POSITIVE.

DAY 28 –TAKE ANOTHER LONG WALK + SMILE AT EVERYONE YOU SEE ALONG THE WAY

DAY 29 –WRITE DOWN THE REST OF THE STEPS TO MEET YOUR GOAL. DO 1 MORE STEP TODAY.

DAY 30 – TAKE STOCK OF HOW THESE SMALL ACTIONS HAVE IMPACTED YOUR MOOD. CONTINUE TO DO THE THINGS THAT HAVE MADE A POSITIVE IMPACT FOR THE REST OF YOUR LIFE.

Photo Source: http://www. photosbyblush.com/blog/ happiness-is-3/