Yale University 8-Week Challenge To Happiness
Dr. Laurie Santos, a professor in the Psychology Department at Yale University, has developed an 8-week happiness challenge that provides scientifically proven techniques to enhance happiness levels.
RIGHT BEFORE THE UTILIZATION OF THE CHALLENGE
Measure your happiness level using the PERMA questionnaire found at the following link
https://www.marthacurtiscoaching.com/positive-psychology-resources.html
WEEK 1 -Using your strengths in new ways
Discover your top strengths by taking the VIA Character strengths test in the link above. Challenge yourself daily to utilize one of your top strengths for at least a week. For instance, if kindness is your top strength, consider performing an anonymous act of kindness for someone.
WEEK 2- Savoring
Select an experience that you can relish every day for a week. It could be a delicious meal, a calming shower, or a favored activity. Try to be fully present and savor the moment. You may keep a memento of this experience or share it with a friend. At the end of each day, record what you enjoyed.
WEEK 3- Gratitude Journals
Over the next week, dedicate 5-10 minutes each night to write down at least five things you are thankful for.
WEEK 4- Random Acts of Kindness
This week, try to do at least one extra random act of kindness or a few in a day. Aim to do seven acts of kindness in total. The acts don’t have to be grand gestures, but they should positively impact someone’s life. For example, you could help a coworker, compliment a stranger, or donate blood.
WEEK 5 – Make a social connection.
For the next seven days, aim to establish one new social connection per day. This could be as simple as asking a coworker how their day is going or conversing with the barista at your local coffee shop. Additionally, set aside at least one hour during the week to connect with someone you care about.
WEEK 6- Be Physically active + Sleep
Over the next seven days, you should engage in physical activity for at least 30 minutes each day and get at least 7 hours of sleep per night for at least four days.
WEEK 7- Meditate
For the next week, spend at least 10 minutes each day meditating. You can utilize guided meditations available on YouTube.
WEEK 8 -Gratitude letter/visit
Take a moment to reflect on someone who significantly impacted your life but was never properly thanked. Find a peaceful setting and devote a minimum of thirty minutes to craft a sincere letter expressing how this person has influenced your life and why they are essential to you. You can read this letter aloud to them through a phone or video call or arrange a visit to present it in person.
RIGHT AFTER THE 8TH WEEK
Measure your happiness level using the PERMA questionnaire found at the following link
https://www.marthacurtiscoaching.com/positive-psychology-resources.html
and compare it with the score you had before the utilization of the 8-week challenge.