HAPPINESS

THE FOUNDATIONS

• Move your body
  Walking, yoga, stretching — anything that gets the energy flowing.
• Meditate or sit in stillness
  Even 5 minutes resets your system.
• Sleep deeply
  Protect your rest as if it’s medicine — because it is.
• Eat real food
  Nourish your body with simplicity and consistency.
• Take your medicine & supplements
  Support yourself with what actually works.
• Hydrate
  Water before caffeine, especially in the morning.

THE DAILY LIFTERS

• Gratitude (3 things a day)
  Keeps your mind oriented toward what’s working.
• Nature time
  Even 10 minutes outdoors shifts everything.
• Music
  Songs that match or elevate your mood.
• Light mindfulness
  Notice your breath, your body, your thoughts — without judgment.
• Self-care rituals
  A shower, clean clothes, flossing, trimming — small acts of self-respect.
• A tidy environment
  One clean corner can change your whole day.

THE CONNECTIONS

• Stay connected to the few people who uplift you
  Quality over quantity.
• Smile at someone or be kind in a small way
  Mood changes through micro-interactions.
• Forgive often
  For your own peace, not theirs.

THE JOYFUL INPUTS

• Watch or read something that makes you laugh
  Comedy, light stories, warm shows.
• Engage a hobby
  Writing, cooking, art, AI images — anything that lets you create.
• Treat yourself to experiences, not things
  Walks, tea, parks, new cafes.
• Spend a little on others
  Generosity boosts serotonin instantly.

THE MINDSET SHIFTS

• Eliminate the things that lower you
  People, habits, noise, inputs.
• Practice positive self-talk
  Affirmations, confessions, aligned statements.
• Work toward one small goal each day
  Progress = joy.
• Let yourself breathe and be present
  Right now is always lighter than the story in your mind.

SELF-ASSESSMENT TOOLS

• PHQ-9 (Depression)
• GAD-7 (Anxiety)
• Burns Depression Checklist
• Happiness Survey