Define Your Happiness Destination
Setting a happiness goal is essential to track your progress and know when you’ve achieved it. Using the S.M.A.R.T. criteria—Specific, Measurable, Achievable, Realistic, and Timely—you can create clear and effective goals:
- Specific: Clearly define what being happier looks like for you.
- Measurable: Determine how you will measure your progress.
- Achievable: Set realistic and attainable goals.
- Realistic: Ensure your goals are practical and relevant to your life.
- Timely: Set a timeframe for achieving your goals.
Statistic: Individuals with clear, written goals are 10 times more likely to succeed than those without goals. – Harvard Business Study
Action: Reflect on your current happiness level, set a S.M.A.R.T. Happiness Goal, write it down, and commit to it.
Discover Your Path to Happiness: Top 3 Happy NOW and Top 10 Common Goals
Explore actionable strategies for immediate mindfulness and lasting happiness. From daily gratitude to transformative 30-day challenges, unlock practical steps toward a more fulfilling life.
Top 3 Happy NOW Goal Examples
These Happy NOW goal examples are designed to jump-start your journey to a happier, more mindful life. Start with these practical challenges and explore more advanced happiness practices in the “Happier You” communities and through private happiness coaching.
- 4-Hour Happy NOW Challenge – Experience immediate mindfulness and stress reduction by adjusting your breathing and focus every 15 minutes for 4 hours, you can enhance your mental clarity and overall well-being.
- Specific: Do the Happy NOW breathing and focus practice for 4 hours straight, one ever 15 minutes on the quarter hour, without missing one.
- Measurable: Track your progress on Happy NOW Challenge Checkboxes worksheet.
- Achievable: Start with a 1 minute every 15 minutes for 4 hours commitment.
- Realistic: Just adjusting breathing and focus, two things you’re doing anyways.
- Timely: Commit to this practice for just 16 times in 1 day.
- 7-Day Happy NOW Challenge – Cultivate lasting mindfulness and a positive mindset by practicing mindful breathing and focus 16 times daily for a week to significantly reduce stress and increase happiness.
- Specific: Do the Happy NOW breathing and focus practice for 7 days straight, for at least 16 times a day, without missing one.
- Measurable: Track your progress on 7-Day Challenge worksheet.
- Achievable: Start with a 16 minute daily commitment.
- Realistic: Just adjusting breathing and focus, two things you’re doing anyways.
- Timely: Commit to this practice for the next 7 days.
- 30-Day Happier You Challenge – Transform your life in 30 days by gaining clarity and balance with the Life Inventory Assessment (LIA) and fostering mindfulness and happiness through the Happy NOW practice. Personalized coaching sessions provide expert guidance and support, ensuring meaningful changes and a more fulfilling life. The 30-Day Challenge is professionally led by Rob “RawB LOVE”, more info. here.
- Specific: Do the Happy NOW breathing and focus practice for 30 days, take two Life Inventory Assessments, one before and one after.
- Measurable: Track your progress on worksheets and with Life Inventory Assessments.
- Achievable: Start with a 15-20 minute assessment and a 16 minute daily commitment.
- Realistic: Just adjusting breathing and focus, two things you’re doing anyways.
- Timely: Commit to this practice for the next 30 days.
Top 10 Basic Happiness Goal Examples
If you’d like to start a little simpler, these are basic happiness goal examples to help get you moving in the right direction. When you are ready, more happiness practices are available in the “Happier You” communities and private happiness coaching.
- Practice Gratitude Daily – Practicing gratitude daily can shift your focus from negative thoughts to positive ones, fostering a more optimistic outlook on life and enhancing overall well-being.
- Specific: Write down three things you are grateful for each morning.
- Measurable: Track your entries in a gratitude journal.
- Achievable: Start with a 5-minute daily commitment.
- Realistic: Ensure this fits into your morning routine.
- Timely: Commit to this practice for the next 30 days.
- Prioritize Self-Care – Prioritizing self-care helps reduce stress, increase relaxation, and improve mental health, contributing to a happier and more balanced life.
- Specific: Spend 30 minutes three times a week on self-care activities like reading, meditating, or exercising.
- Measurable: Log your self-care activities in a journal.
- Achievable: Schedule these 30-minute blocks into your calendar.
- Realistic: Ensure the time commitment is manageable.
- Timely: Maintain this routine for the next three months.
- Cultivate Positive Relationships – Building and maintaining positive relationships provides emotional support, enhances feelings of belonging, and increases overall happiness.
- Specific: Reach out to one friend or family member each week to catch up and strengthen your connection.
- Measurable: Keep a list of people you’ve contacted and notes on your conversations.
- Achievable: Set aside one hour each week for this purpose.
- Realistic: Choose a day and time that consistently works for you.
- Timely: Continue this practice for six months.
- Find Joy in Everyday Moments – Finding joy in everyday moments encourages mindfulness and appreciation of the present, leading to greater life satisfaction and happiness.
- Specific: Take a 10-minute break each day to enjoy a simple pleasure like a walk, a favorite song, or a cup of tea.
- Measurable: Reflect on these moments in a daily journal entry.
- Achievable: Incorporate these breaks into your daily schedule.
- Realistic: Ensure these activities are easily accessible and enjoyable.
- Timely: Commit to this habit for the next month.
- Practice Mindfulness – Practicing mindfulness reduces stress, improves focus, and enhances emotional regulation, contributing to a calmer and happier mind.
- Specific: Meditate for 10 minutes each morning using a mindfulness app.
- Measurable: Track your meditation sessions on the app.
- Achievable: Start with a short, daily commitment.
- Realistic: Ensure this fits into your morning routine without conflict.
- Timely: Maintain this practice for the next 60 days.
- Pursue Personal Growth – Pursuing personal growth through learning new skills boosts self-confidence, provides a sense of achievement, and promotes lifelong happiness.
- Specific: Dedicate one hour each week to learning a new skill, such as a language or musical instrument.
- Measurable: Keep a progress log of your learning sessions.
- Achievable: Integrate this hour into your weekly schedule.
- Realistic: Ensure the skill is something you’re genuinely interested in and can practice regularly.
- Timely: Continue this practice for the next three months.
- Create a Healthy Work-Life Balance – Creating a healthy work-life balance reduces burnout, improves mental health, and enhances overall quality of life, contributing to sustained happiness.
- Specific: Set boundaries to finish work by 6 PM each day and engage in a relaxing activity in the evening.
- Measurable: Track your work hours and evening activities.
- Achievable: Make necessary adjustments to your work schedule.
- Realistic: Ensure this goal aligns with your job requirements.
- Timely: Implement this for the next two months.
- Give Back to Others – Giving back to others fosters a sense of purpose, enhances social connections, and increases personal satisfaction and happiness.
- Specific: Volunteer at a local charity for two hours each month.
- Measurable: Log your volunteer hours and activities.
- Achievable: Choose a charity and role that fits your interests and schedule.
- Realistic: Ensure the time commitment is manageable.
- Timely: Continue this practice for the next six months.
- Embrace Optimism – Embracing optimism helps to combat negative thinking patterns, promotes a positive outlook, and enhances overall happiness and resilience.
- Specific: Reframe one negative thought each day into a positive perspective.
- Measurable: Keep a journal of the thoughts you reframe.
- Achievable: Set a reminder to prompt this daily practice.
- Realistic: Ensure this practice fits into your daily routine.
- Timely: Commit to this practice for the next 30 days.
- Live with Purpose – Living with purpose provides direction, fosters a sense of meaning, and enhances overall life satisfaction and happiness.
- Specific: Define your core values and set a related goal to pursue each month.
- Measurable: Reflect on your progress in a monthly journal entry.
- Achievable: Choose goals that align with your values and are feasible.
- Realistic: Ensure these goals are practical and meaningful.
- Timely: Set new goals monthly for the next year.
These examples provide a structured approach to setting and achieving happiness goals, making the journey towards a happier you both practical and attainable.