Happiness Maintenance Routine

Section 1: Daily & Weekly Happiness Checklist

Practice 3 minutes of gratitude every morning.

Do one act of kindness each day (big or small).

Get at least 20 minutes of movement or exercise.

Spend 10 minutes outside (sunlight or fresh air).

Take a moment for mindfulness or deep breathing.

Connect with someone you care about (even briefly).

Engage in a hobby or joyful activity.

Reflect on a small win before bedtime.

Once a week: Plan something fun or novel to look forward to.

Once a week: Do a mini digital detox for at least 1 hour.

Section 2: Structured Routine (Morning / Afternoon / Evening)

Time of Day

Activities

• Gratitude journaling

• 5-10 minutes stretching

• Set a positive intention for the day

Morning

Afternoon

Evening

• Take a mindful break

• Quick walk or exercise

• Acknowledge progress on your tasks

• Disconnect from screens 30 minutes before bed

• Reflect on 3 good things

• Read or do something calming

Section 3: Reflective Workbook Prompts with Journaling Space

1. What are three things that made me smile this week?

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2. When do I feel most alive and content?

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3. What habits or people drain my energy?

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4. What’s one small thing I can do this week to lift my mood?

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5. How do I usually react to stress? How could I respond more positively?

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6. What activities give me a sense of meaning or purpose?

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7. Who are my emotional support people? Have I reached out to them lately?

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8. What’s one boundary I need to reinforce to protect my peace?

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