Happiness in Motion

Focus: KINDNESS 

Kind people are happier. Kindness releases feel-good hormones.

Doing nice things for others boosts your serotonin, the neurotransmitter responsible for feelings of satisfaction and well-being. Like exercise, altruism also releases endorphins, a phenomenon is known as a “helper’s high.”

Attached is your list of daily challenges. I have also attached a list of “Acts of Kindness” in case you need help getting started.

The intention of these challenges is to facilitate your KINDNESS experience. There is no maximum number, but you must complete a minimum of one act of kindness to complete the challenge. 

Please focus all your available energy on finding creative ways to lead with KINDNESS in everything you do. Make sure to capture your experience by journaling daily.  

If you are already being kind in certain areas, ask yourself – “How can I demonstrate KINDNESS in new or different ways?”

Be KIND to your body. Notice how you treat yourself during your movement this week. Are you judging yourself? Are you being critical of your fitness practice – “I am not strong enough”, “skinny enough”, “I didn’t go long enough or hard enough”.  When you catch yourself in one of these situations, choose differently.

Shift your focus to what you ARE doing and celebrate!! Progress, no matter how small, deserves your attention and will help keep you motivated.

Day 1- Challenge 1: 
Be kind to a stranger 

Day 2- Challenge 2: 
Be kind to your world/community

Day 3- Challenge 3: 
Be kind to yourself

Day 4- Challenge 4:
Be kind to your friend and/or family

Day 5- Challenge 5:
Be kind to someone who has wronged/upset you

Additional challenges:

1. Listen to (1) KINDNESS Meditation daily in any order.

2. MOVEMENT – Continue movement daily (15 minutes minimum). 

Putting it all together – This week’s Happiness Challenges:

1. Print out your “Daily Success List” and place it in a visible place. 
2. Kindness Meditation – Daily.
3. Movement – Daily.
4. Complete your (5) days of kindness challenges.

1. Reminder – How will you remember to do your movement and challenges? Post-it note, alarm on your phone, how can you create accountability for this?
2. Routine – This is your new behavior.  Be specific. Keep it as simple and convenient as possible. It is best to try and plan it for the same time each day if possible. 
3. Reward – Celebrate!! You absolutely MUST celebrate yourself each time you complete your new behavior. This tells your brain that what you are doing is good and should be repeated. 

IMPORTANT REMINDER: 

Kindness is a gift you give to yourself and others.