Step 1: Assess Your Starting Point

To measure any improvement, it’s essential to know your starting point. On the initial day, I completed two surveys from Yale’s course to assess my happiness levels and identify areas needing attention.

Here’s a brief summary of the PERMA test results:

• Very high functioning: 9 and above
• High functioning: 8–8.9
• Normal functioning: 6.5–7.9
• Sub-optimal functioning: 5–6.4
• Languishing: Below 5

My results were quite varied: I scored very high in health, normal in engagement and accomplishment, sub-optimal in relationships, meaning, and negative emotions, and languishing in loneliness. These insights were invaluable for my next steps.

Step 2: Develop a Customized Plan

With my initial assessment in hand, I crafted a plan tailored to my specific needs. Here’s what I decided:

• Incorporate all eight habits.
• Introduce all habits simultaneously over a 28-day timeframe.
• Focus on social connection, gratitude, and leveraging my signature strengths based on my weakest areas.

Step 3: Execute and Monitor Progress

With my plan established, the next step was to take action. Monitoring my progress was crucial for maintaining consistency, so I utilized my planner to track my daily habits.

Step 4: Evaluate Your Progress

At the conclusion of the challenge, I retook the surveys to evaluate my progress. I experienced a notable enhancement in my overall well-being, particularly in areas like relationships, meaning, negative emotions, and loneliness. This challenge had a profoundly positive impact on my life.

The Eight Science-Backed Habits for Enhanced Well-Being

1. Signature Strengths: Leveraging our core personality traits daily can infuse our lives with purpose. I pinpointed my top five strengths and found ways to integrate them into my routine, such as practicing gratitude and exploring a course on finding purpose and meaning.
2. Savoring: This habit involves appreciating the present moment, no matter how trivial. I made it a point to savor small daily experiences, like enjoying a cup of tea or listening to the rain.
3. Gratitude: Each day, I noted one thing I was thankful for. This practice helped me end my days on a positive note and unwind effectively.
4. Kindness: Performing small acts of kindness can enhance our feelings of fulfillment and belonging. I aimed to do something kind every day, whether it was preparing my husband’s favorite meal or assisting a friend.
5. Social Connection: Building quality relationships is vital for happiness. I made efforts to enhance my social interactions, from chatting with acquaintances at the gym to organizing family outings.
6. Exercise: Regular physical activity is known to uplift mental health. I maintained my daily walking and resistance training routine, which significantly boosted my mood.
7. Sleep: Adequate sleep is crucial for mental well-being. I improved my sleep quality by adhering to a consistent schedule and avoiding screens before bedtime.
8. Meditation: I added a loving-kindness meditation to my morning routine, which helped me feel more purposeful and connected.

Bonus: Time in Nature: Spending time outdoors also became a regular part of my routine, further enhancing my happiness and reducing stress.

The Essence: Happiness is a Journey

“Happiness is a journey, not a destination; it is to be found along the way, not at the end of the road, for then the journey is over and it’s too late. The time for happiness is today, not tomorrow.” — Paul H. Dunn

This challenge taught me that happiness isn’t merely about reaching a goal or obtaining possessions. It’s about adopting daily habits that enrich our well-being. By integrating these science-backed practices, you too can elevate your happiness from within.

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