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Seven Days to Happiness
The Need for Happiness .........................................................3 Day One - Appreciation............................................................5 Day Two - Strengths ................................................................8 Day Three - Kindness ........................................................... 11 Day Four - Introspection ....................................................... 14 Day Five - Positivity............................................................... 17 Day Six - Smile ...................................................................... 20 Day Seven – Gratitude ......................................................... 23 Resources ............................................................................. 26 About The Author.................................................................. 28
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Copyright © Neeraj Sachdeva, 2011
Tomorrow holds countless possibilities and you cannot even begin to fathom what sorrow or happiness is in store for you.com/ Copyright © Neeraj Sachdeva. where worries and uncertainties are substituted by calm and peacefulness. leading to creation and perfection. we sleep. make these promises with yourself http://thenextgoal. it represents a hopefully prolonged period of time in one’s life. people don’t simply want to be happy. rather. they need to be happy. Most things are periodic in nature. is a journey that you have to take more than once in your life. Happiness is not a destination in its traditional sense. this step-by-step guide is unfortunately not the Holy Grail. the index is labeled as ‘Itinerary’ and not ‘Contents’ or ‘Index’. Contrary to popular opinion. we also need to be happy. there are a few things you should consider before embarking on the pursuit of happiness. This book is premised on the idea that life is a journey. Just like we need to sleep and eat. However. we breathe.Seven Days to Happiness The Need for Happiness If you noticed. as happiness drives the life force forward. we are happy. we make mistakes. Pursuit of happiness. and one action always has an effect on another. and we are sad. it is a 7-day journey that aims to add an extra helping of love and zest in your life. there are few consistencies in our otherwise dynamic life – we eat. 2011 Page 3 . born singularly out of the need for it. which unfolds from one day to the next. As a suggestion. This guide is not a 7-day challenge. All things considered. With that in mind. and there never will be. There isn’t one.
http://thenextgoal. Till then.Seven Days to Happiness (remember. demand). Perhaps in time (and if you. so that they become intrinsic to your nature. spend the next few weeks re-doing tasks mentioned in this guide. and wherever you fail. One last thing. retake the day (or even the week) again: You must follow each word of this guide. the reader. a compact guide with ‘Call to Action’ at each stage. Good luck on your pursuit of happiness. You must believe that you deserve to be happy. It is.com/ Copyright © Neeraj Sachdeva. in essence. 2011 Page 4 . pick up this guide again and go through it. you are accountable only to yourself). Better still. but if things turn sour after another few weeks. an addendum will be available (and you will be informed). You must understand that this is not a golden nugget. You will feel positive changes after you complete the tasks. this guide is up-to-the point and does not use any quotes or psychological persuasion.
While rating. you quietly thank people for helping you. Career. which ensures that you keep your feet grounded and head held high. You probably pray to God to grant you a few wishes. you will smile.Appreciation The road to happiness starts with appreciation. Money and Love. For this one week. pretend to be happy. carefully think about 4 aspects of your life. even when you are hurting inside. Pretend that no matter what happens this week. Put this number down somewhere so you can check it again after day 7. and how they affect your happiness: Family. did you ever close your eyes and pretend you were in your favorite place? For one long week. Do you have all of these areas of your life fulfilled? Do these factors impact your happiness? Chances are they do. rate how happy you are.Seven Days to Happiness Day One . 2011 Page 5 . Task 1: Between 1 and 10. When http://thenextgoal. Task 2: When you were kid.com/ Copyright © Neeraj Sachdeva. So why not do these today? Here are the 4 things you must do today. This will only take 15 – 30 minutes. so dig in. and you show your appreciation for whatever is good in life. this is what you should do.
2011 Page 6 . people. Task 3: Before you go to bed. Save this list for later. http://thenextgoal. locations and everything else that appears on the list. Your appreciation can be as small as ‘that was nice’ to ‘I cannot live without this’.Seven Days to Happiness you do this. Thank them for all they could mean to you in future. thank them if they have ever come in handy in your past. Quietly thank them for their significance in your life. Task 4: Once you have drawn this list. notice how other people react to you. locations and basically any and everything that you treasure and appreciate. people.com/ Copyright © Neeraj Sachdeva. This list should include all things. You will notice that people are more positive and open towards you. The action will allow you to appreciate those around you. it is time to ‘thank’ all these things. make a list of all things that you appreciate. those that mean something to you.
Seven Days to Happiness Day One .com/ Copyright © Neeraj Sachdeva.Synopsis: Appreciation When you wake up tomorrow morning. Appreciating others helps in filling your mind with positive feelings. and this is what the first day is about. in part is a derivative of giving and sharing. http://thenextgoal. 2011 Page 7 . you will be in a loving mood. and you have your feet grounded. you have just done that. Happiness. You have just given your appreciation to other things in your life.
Appreciate how you are far more skilled than you sometimes consider yourself. The tasks today are set out to do just that. Task 1: Make another list. Once you are done.Strengths Today is about you. which include anything from being a good student to being a superhero. It is about the difficult. Even though the process of happiness is incomplete without the presence of other people. Being happy is about feeling cheerful and feeling fulfilled. this list is about the positive you. Many staunch vegans argue that meat. So write down all your strengths. Everything in between represents you and that is the focus of today.Seven Days to Happiness Day Two . yet most interesting aspect of self-realization. Take out a pen and paper and write down everything that you consider positive about yourself. No ‘ifs’ and ‘buts’. Task 2: Eat healthy. it is important to get your life on the right track first.com/ Copyright © Neeraj Sachdeva. fish and other poultry affect how we think and http://thenextgoal. re-read this list and appreciate yourself. the best part of you. this time about yourself. 2011 Page 8 .
we don’t have the luxury of making another mistake after we have already made one. milk and some extra proteins. unless something is physically toxic for you. and nothing more. so let your body feel refreshed and strong with some extra helpings of fresh fruits. 2011 Page 9 . Concentrate on the present. http://thenextgoal. reneging healthy diet is a bad idea. You are here now. Fortunately. So instead. Personally. you would like to go back and change something from your past. Task 3: It is possible that like most people.com/ Copyright © Neeraj Sachdeva. eat healthier. Have some fruits. You cannot go back and change your past. Your actions should be governed by present requirements.Seven Days to Happiness act. Your body is as important as your soul. go ahead and enjoy today. so let us try something different. Living in present means enjoying whatever you do. neither can you look into the future. Since you already resolved to pretend to feel happy this week.
By now.Seven Days to Happiness Day Two . is one of the major sources of unhappiness. http://thenextgoal.com/ Copyright © Neeraj Sachdeva. This unfortunately. 2011 Page 10 .Synopsis: Strengths Tomorrow morning. being happy becomes just that little bit easier. Once you have agreed to appreciate yourself and live in the present. you will feel like a conquistador – a conqueror. you will wake up with a realization – you always underestimated yourself.
Task 1: Do you consider yourself an optimistic person? If not. or that will be happy will help you appreciate yourself more. you promised to pretend to be happy. you should change that. This is what you should do. You have also gone through self-realization. you have shown appreciation towards aspects of your life that matter. On the first day. you will realize that believing will be more realistic and easy to do. If you are already pretending to be happy. allowing people to come closer to you. Now. http://thenextgoal.com/ Copyright © Neeraj Sachdeva. So go ahead and believe that you are happy. Believe that you are happy. Most of you are used to the idea of giving or sharing. considering your countless positives and possibilities. How are these different? Pretending means that you allow your exterior to showcase your happiness. 2011 Page 11 .Seven Days to Happiness Day Three . for being kind. you need to believe that you are happy.Kindness In the last two days. Today will be a little different. Believing that you are happy. just for today. sacrificing a prized possession for a loved one or giving up on that extra piece of chicken wing so that your children could enjoy it. Today is a day for giving and sharing. just for today.
Feel free to. These ideas will seem far-fetched to many. but they will make you happy. Now go through the list again and thank everyone. 2011 Page 12 . helping someone to cross the road. you will help a stranger.com/ Copyright © Neeraj Sachdeva. http://thenextgoal. We derive great pleasure from helping other people. So go on and try that. and also thank these people. Today. or even listening to a stranger’s problem.Seven Days to Happiness Task 2: Your main task for today comes from the age-old tradition of helping people. even if it is the homeless person. This might involve buying a homeless person something to eat. he is now a part of your happiness. I can guarantee that. after all. the quickest way to feel satiated. and helping a stranger is by far. It is possible that you might want to add few more names to the list. Task 3: Take out the list you made on the first day of this course – the list where you thanked people.
com/ Copyright © Neeraj Sachdeva. possibly getting you to step out of your comfort zone to help another human being. Enjoy! http://thenextgoal. Life is as much about giving. feel optimistic and feel appreciative and thankful. as it is about receiving. in our bustling lives.Seven Days to Happiness Day Three . Today. The third day has been unique. you managed to help a stranger. most of us forget these simple joys. Treasure what you feel. Remember. 2011 Page 13 .Synopsis: Kindness Tomorrow morning is a new day.
you will end up floating along without any destination in mind. you should be feeling happy about your actions.com/ Copyright © Neeraj Sachdeva. or they cannot do much to help you out of it. Task 2: It is likely that there are lots of hardships in your life that no one else is aware about. 2011 Page 14 . and so you need to know yourself and your purpose in order to better appreciate life. your social activities will have a big impact on you and your happiness. after all. congratulate yourself on the one (or more) acts of kindness that you did yesterday. If you acted as instructed. Unless you know what goals you seek and what you wish to achieve in life. http://thenextgoal.Seven Days to Happiness Day Four . Well done! Hopefully you can carry this enthusiasm for days to come.Introspection Self-realization is the biggest tool for understanding oneself and being happy. Task 1: Before you go any further. It is rare for us to get out of our comfort zone and help a stranger. There might be a few people that bug you and make you feel uncomfortable and unwelcomed. Goals drive us to take an action. Learning from others is a good starting point.
to become more positive. to be happy. The idea is to become like them. Feel free to add those that have some nice qualities about them.Seven Days to Happiness Today is not a day for them. prepare a list of all those people that are positive. go online and start looking at a few YouTube Videos. Now focus on what makes them tick. Talk to them. you have to follow those that are already ‘there’. If you feel comfortable. 2011 Page 15 . Some of these have been added in the resources section. and to be happier. Sometimes. http://thenextgoal. and make you feel welcomed in their life. Today is a day for those other people who give you that beautiful ray of sunshine in your heart. There are enough resources online to give your day a positive spin. Watch something positive to feel inspired and happy. qualities which you would like to emulate. if you have to.com/ Copyright © Neeraj Sachdeva. uplifting and encouraging towards you. Learn from them. Task 3: If you need some more inspiration.
Seven Days to Happiness Day Four . rather idolize their qualities.Synopsis: Introspection Introspection and looking up to others is one of the easiest ways to realize the best in them. http://thenextgoal. You don’t have to idolize these people. you will always feel motivated to be happy. As long as you can remember the best life lesson (like Steve Jobs’ speech on Entrepreneurship). By tomorrow.com/ Copyright © Neeraj Sachdeva. and you. you will feel an ever-growing need to emulate success and be happy. 2011 Page 16 .
financial and spiritual. neither will you watch news on TV. Today you will give up on your daily fix of news.Seven Days to Happiness Day Five .com/ Copyright © Neeraj Sachdeva. here are your tasks: Task 1: Do you read newspaper every day? Maybe you like watching news on TV? Well. emotional. news focuses primarily on negative aspects of the world – physical. today. Your tasks today will center on feeling more positive by inviting positive things into your life. Quite often. 2011 Page 17 . but we can certainly ensure to maximize our time potential by getting involved in positive and uplifting activities. These days.Positivity We often surround ourselves with images. If you have noticed. this book contains more positive words than negative. objects and people that portray their negative effects on us. you won’t read the newspaper. Taking a break from it would do you a world of good. http://thenextgoal. Since you have resolved to spend 30 minutes engaging yourself with these exercises. we cannot chose the people that we spend time with. even if it is a necessary part of your daily constitution. even in the context of overcoming hardships.
We all have one of these books. You can find a lot of literature online to learn assertive ways of saying ‘No’. It is the most valuable lesson you can teach yourself. which add a little bit of laughter and joy into our life. you can go on YouTube and look for funny videos (few links in the resources section). whatever works for you. On the other hand. you will focus on humorous side of life. Keep doing that till you get bored of reading jokes. However. today.Seven Days to Happiness Task 2: Instead of focusing on news. 2011 Page 18 . take a stand and learn to say no. which is fine if that is what you want. Open up any page you’d like and read a joke or two. or you feel sufficiently elated. http://thenextgoal.com/ Copyright © Neeraj Sachdeva. Task 3: Learn to say NO!. if you feel that you are being unwillingly coaxed or persuaded into doing things that you would rather not do. Here is what you can do: Pick up an old joke book from your storage place. We often spend most of our lives living for someone else.
Synopsis: Positivity Yesterday and today will leave you feeling more positive and fulfilled. Learn to relax and enjoy the ride.com/ Copyright © Neeraj Sachdeva.Seven Days to Happiness Day Five . By tomorrow. and much happier. you are quite far down the road to happiness. a spring in your steps and a smile on your face. 2011 Page 19 . http://thenextgoal. which will make Day Six much more meaningful. you will feel optimism in your mind. If not already happy.
2011 Page 20 . I asked you to start eating healthy. You should. Do that today. and if nature has taken its course. you are already smiling. but in the meantime. Ready? Task 1: First. Today. it is ok. Have some fruits. feel free to do so now.com/ Copyright © Neeraj Sachdeva. Do as you feel right. At this point. update your palate again. quietly thanking them is entirely up to you. you have to update your appreciation list. Since the first day that you made this list. Over the last few days. Anything that would add that hint of youthfulness in your life. and try http://thenextgoal. can you think of any other people whose name you would like to add to the list? If so. you will learn a new trick to smile at the drop of a hat.Smile Have you ever seen a little child smile? They don’t seem angry or frustrated. Wouldn’t it be easier if you could just smile like that? What is stopping you? Scientists have often linked a natural smile to be the most implicit human reaction to a feeling of inner happiness.Seven Days to Happiness Day Six . Task 2: On the second day. If you are not doing that already. you have come a long way in achieving this goal. some milk and some green vegetables. and they smile at simple game of peek-a-boo.
You don’t have to make eye contact. notice other people. you don’t have to smile AT them. Don’t worry. you don’t even have to talk to them. 2011 Page 21 . The age old adage about ‘an apple a day’ has never been truer. Seeing that you are already feeling positive. here is what you need to do: When you are out and about. and you will be surprised at how much you can smile and feel happy. notice it. Look at their facial expressions and body language.com/ Copyright © Neeraj Sachdeva. http://thenextgoal. smile.Seven Days to Happiness to do it every day. you won’t be forced to smile. Keep doing this throughout the day. Task 3: Today is a day for smiles. and smile. Just look around and see if anyone is smiling and if so. If these people are smiling. at least not directly.
and more of them smiling with you. and feel happy. appreciative.Synopsis: Smile Feeling positive. and now smiling. Congratulations. you will see more people smiling. so enjoy the ride. http://thenextgoal. you are on the way to truly realizing a happy life.com/ Copyright © Neeraj Sachdeva. Enjoy the smiles.Seven Days to Happiness Day Six . 2011 Page 22 . This is a great way to make connection with others people. Tomorrow morning. fulfilled. when you wake up and leave the house.
. Task 1: Since today is about you. but lack of time.. If you like this task. this whole program. feel free to do it from here on. but haven’t done so in the last few years. Is there something in your life that you used to once enjoy. Today. just for one day. and if you feel happy. here is what you should do. Though if you have been having fun throughout this week..Seven Days to Happiness Day Seven – Gratitude It is time for the final push.. If you enjoy going for a run. on the last day of this course. After all. If you enjoy eating a whole chocolate cake. today is the day.nay.this whole life is about you. you will liberate yourself from the constrictions that your life has inadvertently put around you.com/ Copyright © Neeraj Sachdeva. Today is the day to be free. a new beginning to the rest of your life. finances. today is the day. and hopefully. http://thenextgoal. So today’s three simple tasks will mark the end of this week. the last step will be a walk in the park. Today. and too many responsibilities has meant that you have given up on this passion? It is time to rekindle this passion again. 2011 Page 23 . the focus has shifted back to you.
http://thenextgoal.com/ Copyright © Neeraj Sachdeva. Has it improved? Can you see the turning point for this change over the course of last week? Chances are that you are happier now than you were when you started. Congratulations. Today is the day to thank them once again.Seven Days to Happiness Task 2: Throughout this week. you have been very appreciative of those around you. one by one. or help structure something just for you. and extend it. 2011 Page 24 . Then thank everyone. If not. you don’t have to thank them personally (good if you can). Remember. just email me explaining what you think went wrong. if you can. So dig out the list that you made on the first day. and those that have added flavor and love to your life. quietly. you rated your happiness out of 10. and we can guide you through the process. rather you have to understand and appreciate their significance in your life. Task 3: On the first day. It is time to rate your happiness today.
2011 Page 25 . In future. please direct your followers using Twitter or Facebook by clicking one of the links below: http://thenextgoal. Good Luck. by now. To share this book. There are many different external and internal factors that affect happiness.Seven Days to Happiness Day Seven . you have realized the value of being happy. you have done tremendously! It takes strong commitment to see your goals through. that this is not a simple get-happy-quick scheme. something that is often talked about on ‘The Next Goal’. Instead. and you have gained some tips and tricks to achieve that when you want. and have not been covered here. The more you work on these tasks. Now it was pointed out in the beginning of this guide.Synopsis: Thanks If you have come this far in this course. the happier you will become. when you feel that things are slipping away: open this book again and spend some time working through the tasks.com/ Copyright © Neeraj Sachdeva.
by Lea Bullen Breathe New Life into You .by Kimberly Mitchell http://thenextgoal.Seven Days to Happiness Resources Articles that promote positivity and happiness: (Selected few from The Next Goal): 3 uplifting poems to inspire you along the way Finding Your Passion 5 Lessons I learnt from my parents 5 tips to smile when it is hard to How To Be Your Best Self and Enrich the Lives of Others Smile: It Won’t Kill You Other sources: Overcoming Negative Judgements .by Linney Elder How to Be Positive Throughout It All . 2011 Page 26 .com/ Copyright © Neeraj Sachdeva.
THE POSITIVE DONKEY .Seven Days to Happiness YouTube videos to start your day: All Good Things Are Coming To You Today. Relationship. Health.com/ Copyright © Neeraj Sachdeva. Inspirational Video For Wealth. Life Positive Affirmations Combined With Binaural Beats Alpha Wave How Positive Thinking Effects Life Inspirational Motivational videos: JACK.Inspirational Motivational Story Video Positive Thinking Best Motivational video ever http://thenextgoal. 2011 Page 27 .
com/ Copyright © Neeraj Sachdeva. any at all. Neeraj Sachdeva is part of ‘The Next Goal’ team. He spends his time as a Freelance writer. researching psychological motivation behind health behavior change. Finland.Seven Days to Happiness About The Author Neeraj Sachdeva is a PhD Candidate at the University of Turku. while also working on blogs including The Freelancer Diary and The Next Goal. 2011 Page 28 . please email him here. and this FREE guide has been produced by him for the purpose of The Next Goal. If you have any feedback on this guide. In case of any questions related to ‘Seven Days to Happiness’ or The Next Goal. please direct your followers using Twitter or Facebook by clicking one of the links below: http://thenextgoal. please share it here: The Need for Happiness @ The Next Goal To share this book.
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