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30-Day Upping Your Happiness Game & Unleashing Your Inner Contagiously Positive Challenges

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The Contagiously Positive Woman’s Guide To Unleashing Your Inner Contagiously Positive

 30-Day Happiness Challenge

“When you look for the good, you begin to attract the great”


I created something so fun to do for 30 days and I thought it would be great to include the full challenge here at my blog.


I believe that happiness is not inherited, it is created and you (we) are the only one who can create it. It starts from within. If I don’t make a conscious effort to bring happiness into my life, I can feel myself be pulled into the negative vortex. I hate the way I feel there, so this is something that is near and dear to me. It brings me happiness just to be able to share this really great challenge that I created.


I went through my Healthy Living book and workbook, plus my book Unleash Your Inner Contagiously Positive, and I pulled out 30 things to help anyone wanting to up their happiness game. I turned each one into a 30-day Contagiously Woman’s Guide To Upping Your Happiness Game and Unleash Your Inner Contagiously Positive Challenge.



Start your day off happy. Wake up 30-minutes earlier and spend that time doing something just for you that you don’t usually have time for. Take a walk, meditate, listen to a podcast for personal development, journal, or just sit and have an uninterrupted, unrushed cup of hot coffee.


If you want your sleep and can’t imagine waking up earlier, you can take the 30-minutes at the end of the day before going to bed.




Have you ever noticed that when you walk by people, especially strangers, we tend to put our head down and not make eye contact? Today is smile at everyone day! Super easy happiness challenge, but we tend to avoid it. For the entire day, everyone that you pass by, give them your best smile. By the end of the day you will feel so good, especially as people smile back at you.


Smiling Is:

  • A great way to connect to another human being and make us feel less alone.

  • Releases endorphins that makes us feel happy and lowers stress.

  • A great way to put you and someone else in a better mood.




Food that is stimulating to all your senses makes you want it more because your brain likes to feel good – it craves it.


Your challenge for today is to not just cook or order a healthy meal, but to make it look beautiful. Set the table, use your fancy plates, serve water in wine glasses (or have the glass of wine).


How does this up your happiness game?  I talk about this in Healthy Living. When creating a new habit, or trying to break a negative habit, it is much easier to do when it stimulates our senses in a positive way. When you eat healthy, you feel healthy. When you feel healthy, you feel happy.


Our minds are stimulated by things that look and feel good. The foods that we eat or how we prepare it is no different.


Here are 3 of my favorite guilt free comfort foods that look good, taste good and will make you feel good.







Hate is all around us, but so is love. We cannot put our head in the sand with hateful things that are happening in the world, but we also can’t allow such hateful acts to make us forget about love.


Today is tell someone “I love you” day. Tell 1, 2, 3, or 10 people that you love them today. The first people that pop into your head, send them a love note. Someone may be really needing to hear this right now. You can call them, text them, email them or even send them some happy mail on a little notecard. It feels so good to let people know how you feel. Don’t do it to get anything in return other than the satisfaction of making someone else feel loved.



DAY 5, 6 & 7
This weekend is all about you, having fun, enjoying life and really stepping into upping your happiness game.




Release the negative to allow the positive.


Excerpt From The Blog Post, A Tool To Work Through Shit

Throughout our lives we will forever be weeding and feeding through positive and negative feelings and emotions. Writing can be a process that helps you do that with ease. It makes space in your mind, your heart and your soul for new positive thoughts, feelings and emotions to come through. How can you expect that to happen when your mind is full of negativity, a bad day, sadness, or even anger towards someone? You have to put those negative emotions somewhere, otherwise, if you keep them inside and stuff them down, they will fester and grow, leaving no space for any of the goodness that you want in your life to come through. You will be so caught up Negative-Ville that you will be unable to see the light that is right in front of you.


I have written about this happiness tool often. In my book, Unleash Your Inner Contagiously Positive, at the blog, and I’ve even spoken about it in my workshops. For me, it is one of those timeless tools that I have used since I was a young girl.


In today’s video below, I talk about the power a pen and paper has to work through negative emotions.




Excerpt From The Contagiously Positive Woman’s Guide To

Healthy Living

“With so many distractions, stress triggers, and what can feel like endless demands, it is so easy to become disconnected from ourselves, and our surroundings. It is difficult to go within when we are being drawn by so many external factors. Many things can happen when we disconnect, but one thing I see happen often is stress, anxiety and burnout – which do not support our healthy living or happiness goals. 


There are many things you can do to reconnect, like meditation, yoga, taking a digital sabbatical, or a relaxing bath. However, sometimes when we feel disconnected, whether it is from ourselves, or the world around us, the best way to come back is to ground ourselves to something tangible that we can smell, touch, hear, see and feel. This technique is called Grounding. Grounding is a tool that is used to help release stress, worry, anxiety and reconnect us back to our present mind and body.” 


Today happiness challenge is all about being present. Don’t you hear that all the time? Live in the now. Be more present. Not always easy when your mind is full of to-do lists, stressors and daily demands. Today, I have an easy tool to help you focus on the present. This is also a great way to bring your mind and body at ease if you are in a stressful situation or if your thoughts have taken a full on detour into negative-ville.


The tool is called GROUNDING. Watch today’s video to learn more about grounding and how you can use to get back into the present and bring yourself back to a calm and peaceful state.




Start by randomly looking around your environment, taking deep breaths in and out. Breathing deeply through the entire process.

  • Now, look for something that you can touch. Touch it. What does it feel like? Think about how it feels and focus entirely on that.

  • After 30 seconds, shift your focus on something that you can smell. Does it smell good? Does it bring up any memories or emotions? Take a moment and focus on only smelling that one thing.

  • After 30 seconds of smelling, focus on what you hear around you. Can you pick out one sound? What is it? How does it make you feel? Can you drown out all the other sounds and only focus on that one sound? Try to only hear that one thing.


Continue to follow these steps, breathing deeply in and out until you begin to feel yourself come back to a calm and present state. Now, give yourself a check-in, how are you feeling?


DAY 10

Today’s happiness challenge is to read something inspirational, or something for personal or professional development.


Reading is so great for our minds. When our minds are stimulated in a positive way, the learning center of our brain opens right up. Learning = growing, growing = change, change = evolution into a more positive mindset.


If you are not a reader, listen to an audio book, podcast, or Ted Talk (on YouTube).


What I love about books and/or podcasts is that someone has already done the work for us and has spent their time, energy and passion creating something to help us get through whatever it is we are working on with more ease. Knowledge is so powerful, and instead of reinventing the wheel, getting it from books is one of my favorite tools for learning new ways to up my happiness game.


Today’s book recommendations come from the same author and come highly recommended from my best friend, Val. These are the two I will be reading if you want to join me. The author is Neil Pasricha

and the books are The Happiness Equation and The Book of Awesome.


And I can’t post this without giving my own book a plug. If you want to know the beginning of my journey, you can read Unleash Your Inner Contagiously Positive.


Some of my personal favorites are:

  • Marianne Williamson, Everyday Grace

  • Paulo Coehlo, The Alchemist

  • Don Miguel Ruiz, The Four Agreements, Mastery of Love and The Voice of Knowledge



DAY 11

Today’s challenge is to adopt an attitude of gratitude. Gratitude is a powerful daily tool that turns feelings of lack into feelings of abundance. It is the perfect way for us to work on upping our happiness and unleash our inner contagiously positive.



DAY 12, 13 & 14

Weekend Edition! This weekend challenges are about having fun, bringing happiness into you day, saying yes when you want to say yes and saying no when you want to say no.



DAY 15

“Sometimes SHIT happens so that SHIFT can happen.”

-Jessica Dolphin, Power of 3


Today’s challenge is from my personal coach and mentor, Jessica Dolphin. She posted this on her Facebook page this morning and I immediately asked her if I could use it for our happiness challenge. Today we are going to focus our attention on what is working in our life, instead of on the things that are not working.



Connect with Jessica Dolphin:

Website: www.psychicmediumjessica.com

Jessica Dolphin on YouTube

Jessica Dolphin3 on Instagram

Power of 3 on Facebook: www.psychicmediumjessica.com


DAY 16

Today’s challenge is to simplify one stressful part of your life. By not overcomplicating things and thinking of ways to simplify your life (giving yourself an I’m only human break) you are giving yourself the greatest gift. Simplicity lightens the load that we so quickly pile on ourselves. You do not have to and cannot do it all! There is so much power in simplicity – way more power than hustle, hustle, hustle, stress, stress, stress, burnout, burnout, burnout.



DAY 17

Today’s happiness challenge is to spread some of that happiness around.


Happiness is contagious and sincerely complimenting someone else creates a positive connection that we all crave.



DAY 18

“You can’t give to others what you don’t give to yourself.”


Today’s happiness challenge is to give yourself some self-love. When you take the time to do things that are just for you. Things that bring down your stress levels, make you feel peaceful, happy and joyful, you are so much better to those around you. For today, give yourself the gift of self-love.



DAY 19, 20 & 21

Your three challenges for this weekend are to send out some happiness outwardly (happiness is contagious), take a break from negative news, and to get ready for the week by catching up on some sleep.



DAY 22

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.

-Albert Einstein


Today is no complaining day. How easy is it to go on a rampage of complaining? Pretty easy, right? For the entire day, when you catch yourself, stop and turn the conversation around to something more positive. You can even just stop and say to yourself, “no, I’m not going to complain about this.” You will feel so good after doing this.



DAY 23

Today’s challenge is to make a list of YOU. Today is all about getting to know you. I have many clients who tell me they feel like they have lost who they were, or don’t even know what brings them joy anymore. Answers these questions and if you can, try to do one thing from this list that will enhance your happiness.




  • Who are you really? Describe your personality.

  • What do you love?

  • What are your cute quirks?

  • What brings you joy?

  • What can you speak about for hours without ever running out of anything to say?

  • What are you so passionate about that you would never give it up?

  • What makes you laugh until your belly hurts?

  • What are your most unique qualities?

  • What are your gifts?

  • What makes you awesome?

  • What are your favorite foods?

  • What types of books do you like to read?

  • What music gets you moving?

  • What are the dreams you have for your life?

  • What do you desire?

  • What do you want to do?

  • What do you want to experience?

  • Who do you want to be?

  • Where do you want to go?

  • Who do you want in your life?

  • If you could design your day, what would make today the best day from start to finish?

  • If you only had one day to live, what would you do to make it a happy day?

  • What would you start doing today if you believed you were worthy?


DAY 24

Today’s challenge is to take yourself on a date. I’m starting a new creative project and I got this challenge from Julia Cameron’s book and course called The Artist’s Way. This is such a great challenge that we should all do weekly to get those happiness juices flowing.



DAY 25

“Judging a person defines who we are, not who they are.”


Today’s challenge is to not judge anyone for the entire day. This includes not judging yourself either. If you want to stay positive and happy, this is a great challenge. So often I see people getting incredibly worked up, stressed out, angry and frustrated because of what other people are doing, or not doing, or judging themselves. We are all unique and instead of tearing each other apart for our uniqueness, we should be supporting each other and lifting each other up.



DAY 26, 27 & 28

Your three challenges for this weekend are to connect with a friend, wear something that makes you feel sexy and confident, and to celebrate for no reason.



DAY 29

Today’s challenge is going to make some of you cringe and maybe even hate me a bit. It is a no multitasking day. I saved this one until the end because it is so hard for many us. Today, start one project or task, complete it, then move on to the next task. Multitasking is so stressful, and even more stressful is getting to the end of the day with 10 things partially complete, feeling like nothing got done. If you want to manage your stress, and up your happiness game, I highly recommend not skipping over this challenge and trying to do it as much as you can.



DAY 30

Today’s final happiness challenge is to laugh. Search for all things funny. Go online for funny videos, watch a funny movie, or standup comedian. Whatever it is, find a way to laugh multiple times today. Even better, do it with someone else. Laughter is absolutely so contagious!




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© 2014 Contagiously Positive | All rights reserved | Website by Monolith Digital
© 2014 Contagiously Positive
All rights reserved
Website by Monolith Digital