Happiness is health. We’ve all heard that saying at least once in our lives. No matter how corny we think it sounds, it’s true. That’s why we should surround ourselves with happy people since happiness is also contagious!

In spite of all that, it can be hard to be happy at all times. Life takes its toll on all of us and makes us want to curl into a ball on our bed and never leave. So, we have to try to reinforce the belief that we can be happy regardless of how our life is going. You can’t stop being happy and living your life just because your life is momentarily not going as planned. There is a limited number of days we all have, and we have to make sure we are using them.

So, I invite you all to take the 30 Day Happiness Challenge and live your life just the way you want to! The key to every healthy habit in life is persistence. So, even when you don’t feel like your day started well, try to take a few minutes to remind yourself how lucky you are. Think about all the things that make you happy, your loved ones, and the things you’ve already accomplished.

For 30 days, just after waking up, take a deep breath and think about all the things that bring you joy. It could be anything from your pet cuddling with you or a job promotion. The idea is to relish in the upsides of your life rather than the downsides. Everything we think of affects our mood so try turning your thoughts into a positive beacon of hope.

For 30 days, try to go out of your comfort zone. Slowly, at first, and then give in. Be open to invitations, new experiences, and people. Remember that if you never try, you’ll never know what good could come out of it. You might meet your next best friend, have the best time of your life, or learn something you never thought you could. The key is to be open. That will set you on a path of spontaneity.

For 30 days, simply be free. Do whatever you want. Do you want to have that whole tub of ice cream? Go for it. Do you want to spend all weekend watching your favorite TV show? Do it. Live your life how you want to live it because no one else other than you is going to live with the choices you’re making. Make the most of your life and your freedom. You deserve it.

Day 1: Meditate. Even for a small minute. The whole purpose of it is to appreciate your surroundings and just breathe.

Day 2: Say hi to a stranger. Be open to even the tiniest interactions during your day. It will give you the confidence to make new friends.

Day 3: Make a list of all the things you’re grateful for. It could be anything from a vision board or simply a small note in your wallet. In moments of sadness, reach for it and remind yourself that everything is going to be alright.

Day 4: Take a self-care day. It could be anything you like – a long bath, a face mask, or a manicure. Do whatever makes you happy and take care of yourself. You will glow with happiness!

Day 5: Plan a dinner with friends. We’re all social creatures, and sometimes all we need is some quality time with our crew. Take the time to plan an evening with some of your friends. Eat, talk, play games and simply be present. It will energize you, no matter what.

Day 6: Go to a cinema on your own. We’re all used to go to the movies with someone, but taking the step to do it alone will allow you to be free. Pick a movie that you’ve always wanted to see but no one wanted to go with you. Buy yourself some popcorn and enjoy the film in silence. You’ll notice how different of an experience it is.

Day 7: Go and sit in a café and observe people. Don’t stalk them, but look. Notice the small things they do and realize that we’re all too focused on ourselves to notice others. This experience will allow you to be more open and free, once you realize that no one cares how outrageous your outfit might be. We all just want to be happy.

Day 8: Reorganize your Facebook friends’ list. We’ve all seen posts from people that we should no longer pay attention to. Sometimes, relationships fade away, and we shouldn’t look back. It will only give us regret and heartache. Remove the people that no longer serve your happiness, and don’t feel guilty about it.

Day 9: Watch a comedy. But pick your favorite one even if it means rewatching it for the 100th time. Laugh until your belly hurts. If movies don’t bring you so much laugh, try a comedy special. The point is to laugh until you’re crying. You will feel so much better afterward.

Day 10: Make a delicious meal for yourself. Really put your thoughts into it. Make something you truly love but normally don’t have time to make. Enjoy the preparation and everything that comes with it. Place it on a plate in an artistic way, and you’ll see how better it will taste!

Day 11: Don’t compare yourself to others. It’s the worst thing anyone could do. Everyone is on a different path, and we all need to understand that the only person we should be comparing ourselves to is the one who we were yesterday. Improve but based on your own expectations.

Day 12: Visit your family. Family time is the most important. Take some time off during the weekend, and visit them. If they live too far, simply give them a call. Catch up on things, and tell them you love them.

Day 13: Commit to a project and actually finish it. We’ve all had the moment where we gave up on a project and filled us with resignation. Don’t do it this time. It doesn’t have to be anything big, but finish doing something. It will feel you with a sense of satisfaction and accomplishment. And happiness will follow.

Day 14: Exercise. You don’t have to hit the treadmill, even a stretch or a walk will suffice. We’re programmed to move and exercise gives us adrenaline. And that, in turn, releases endorphins that lead to happiness!

Day 15: Listen to upbeat music. Music is known to increase energy and happiness. Pick a happy song and blast it loudly in your apartment. Dance if you want to, or simply listen to it. It will load you up with positive vibes.

Day 16: Take a trip. It doesn’t have to be anywhere far; perhaps a park or a shopping mall. The point is to go out. Most of us are confined in offices for the whole day, and taking the time to breathe in fresh air is sometimes all we need.

Day 17: Buy something for yourself. Again, it doesn’t have to be anything extravagant – just something that will make you feel that you did something for yourself. Happiness is about self-care, and sometimes all you need is new lipstick!

Day 18: Don’t gossip. It can be tempting sometimes, but getting involved in this type of behavior will only bring negativity. Be positive towards others. It will change your attitude towards everything and allow you to make more friends.

Day 19: Make conversation. You don’t necessarily have to approach complete strangers, but talk to a co-worker or a classmate. Make small talk, but actually mean it when you ask them about their day. Be open and attentive to others.

Day 20: Don’t check social media. We’re all somewhat addicted to checking Instagram, Facebook, Twitter, etc., even though it has a tendency to bring us down. Take a day off of these apps, and you’ll notice how happier you’ll become. You have to take a break from comparing yourself to celebrities.

Day 21: Write about your day. You don’t have to start journaling, but try to focus on the positive side of your day and write it down. Then read it to yourself, and you’ll be shocked how good your day has been. As humans, we’re conditioned to obsess over the bad moments and ignore the good ones. Try changing it today!

Day 22: Dress nicely. Even if you’re going to stay home. I find that the way I look helps me to be happier and more positive. I feel empowered and hence I get more things done. So, try putting on some nice jeans and a T-shirt or even a dress and see how it feels.

Day 23: Try something you’ve never tried before. It could be anything from new food to bungee jumping – depending on how crazy you want to get! Open yourself to new experiences and note how they change your life. Who knows, you just might find your new hobby.

Day 24: Reorganize your room/apartment. Move some furniture, clean out the clutter, or even apply some feng shui. The key on this day is to make your living space a happy space. Even some clean-up can make you feel happier and less stressed.

Day 25: Don’t say anything bad about others. Negativity invites negativity. Insulting others should go without saying as a bad thing, but try limiting the tiny remarks we all sometimes make. And follow the old but gold rule – if there’s nothing nice you can say, say nothing.

Day 26: Leave your phone at home. I’m aware that some of us have jobs that require using phones 24/7, but if you have a day off, leave it at home. Go out and put down all electronic devices. Be present, talk to people, read a book. Try to entertain yourself the way people used to do before the Internet. Your mind will open to so many things.

Day 27: Say thank you. To everyone who has helped you in even the slightest way. Gratitude is a powerful emotion that evokes happiness. And by thanking people, you’ll infect them with your joy. We always emit energy towards others, so let’s try to make sure it’s positive.

Day 28: Learn a new skill. You can start learning a new language, or simply learn how to actually use the microwave to defrost food. Learning is interconnected with happiness because you get a sense of accomplishment when you gain a new skill or knowledge.

Day 29: Nourish your body. This one is pretty obvious. Happiness is about feeling good about yourself, but your health has to be in check for that to be the case. Eat well, drink plenty of water and take vitamins. Take care of your body just as it’s taking care of you every day.

Day 30: Take a deep breath. Inhale and exhale. Remember that nothing is as bad as you think it is, and that happiness can be found even in the darkest of moments. It’s not a destination, but a journey. And one that’s worth taking.

Once the month is over, carry on. Don’t stop but instead turn your newly-found happiness into a habit. Only practice makes perfect, and even joy in life requires it. Focus on the way you want your life to be and don’t stop until you get there.

After all, we could all use more happiness in this world.

So why not start now?