My Journey to Happiness

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING

“Happiness is not the belief that we don't need to change; it's the realization that we can.”

- Shawn Achor-

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MY JOURNEY TO HAPPINESS This Happiness Journal is based on Shawn Achor’s research.

The following 5 principles achieve happiness each day: Gratitude Exercises | The Doubler | The Fun Fifteen | Meditation | Conscious Act of kindness Complete each of these items for 21 days.

When you've completed each item, write it down in this journal, and record your thoughts on each activity!

Disclaimer... this journal may lead to more happiness if used daily and with dedication.

This journal is not meant to replace your own health care professional's advice or care recommendations. gowanhealth.com

MY JOURNEY TO HAPPINESS

date

“Habits are like financial capital – forming one today is an investment that will automatically give out returns for years to come.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

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1.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Remaining Positive at Work Practice gratitude first thing in the morning. Start your day right!

Take breaks away from your work space to recharge.

Ask for help with challenging tasks. It takes a village.

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MY JOURNEY TO HAPPINESS

date

“If we study what is merely average, we will remain merely average.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

2.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Being More Mindful Do something nice for a co-worker, it can make you feel great and this impacts the entire workplace positively.

Celebrate all accomplishments no matter how small or insignificant they may feel.

Focus on bringing a positive energy into the workplace.

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MY JOURNEY TO HAPPINESS

date

“Each of us is like that butterfly from the Butterfly Effect.

Each tiny move toward a more positive mindset can send ripples of positivity through our organizations, our families, and our communities.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

3.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips to Improve Focus Use a noise-cancelling headset to help block out distractions that cause you to lose focus.

Get out of your chair every 30 minutes to get your blood flowing and increase focus and well-being.

Use a stress ball or other stimulation to improve focus, and relieve feelings of boredom and sleepiness.

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MY JOURNEY TO HAPPINESS

date

“..the more you believe in your own ability to succeed, the more likely it is that you will.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

4.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips to Improve Efficiency at Work Write things down or colour code to increase your ability to process and remember information.

Use active listening strategies to ensure correct comprehension and information retention. plan your day ahead of time so you can stay on track, and hit the ground running.

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MY JOURNEY TO HAPPINESS

date

“The best leaders are the ones who show their true colors, not during the banner years, but during times of struggle.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

5.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Maintaining Concentration at Work Take short but frequent breaks.

Organize your tasks into smaller more manageable segments.

Restructure the job at hand to include only essential duties.

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MY JOURNEY TO HAPPINESS

date

“For me, happiness is the joy we feel striving after our potential.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

6.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Overcoming Anxiety at Work Focus on facts, and try to counter negative thoughts by thinking about positive realities instead.

Create a work plan and set realistic and achievable goals, alternating between simple and complex tasks.

Reach out to someone if you need assistance with managing anxiety, there are always options available.

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MY JOURNEY TO HAPPINESS

date

“Without action, knowledge is often meaningless.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

7.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Ergonomic Tips for the Workplace Stretch whenever possible, and try to incorporate your whole body into your stretch routine.

Your monitor should be roughly an arm's length away with the top of the screen at eye level.

Your feet should never be dangling at your chair - if they are you should consider getting a foot rest.

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MY JOURNEY TO HAPPINESS

date

“Constantly scanning the world for the negative comes with great cost. It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

8.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips to Rewire your Brain for Success Practice brain exercises such as puzzles, chess and cards to encourage critical thinking.

Focus on continuous learning to increase your mental power, and keep your mind sharp.

Focus on making concrete goals, and create a reward for yourself to help motivate you to achieve them.

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MY JOURNEY TO HAPPINESS

date

“When we encounter an unexpected challenge or threat, the only way to save ourselves is to hold on tight to the people around us and not let go.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

9.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Being More Productive Tackle the hardest problem on your plate first.

Exercise to clear your mind, and lower your stress.

Pretend it's your last day, and decide how you want to live it.

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MY JOURNEY TO HAPPINESS

date

"As Aristotle put it, to be excellent we cannot simply think or feel excellent, we must act excellently.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

10.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Better Time Management Determine your overall purpose in your role and the activities that allow you to achieve that purpose.

Make a checklist, and mark things off as you complete them.

Use time-blocking to allocate tasks, and prioritize your to-do's.

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MY JOURNEY TO HAPPINESS

date

“I’ve failed over and over again in my life, and that is why I succeed.”Michael Jordan

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

11.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Controlling your Emotions Breathe - if you feel yourself getting tense, shift your focus and count your breaths.

Focus on your body - stand up and walk around, take a stretch!

Acknowledge and label your feelings - doing this will allow you to separate your thoughts from your feelings.

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MY JOURNEY TO HAPPINESS

date

“Only those who dare to fail greatly can ever achieve greatly.”

-Robert F. Kennedy

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

12.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Adapting to Stressors Re-frame problems by viewing stressful situations from a more positive perspective.

Focus on the big picture, and ask yourself, "how important will this be in the long run?"

Adjust your standards. Perfectionism is a major source of avoidable stress.

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MY JOURNEY TO HAPPINESS

date

“The fastest way to disengage an employee is to tell him his work is meaningful only because of the paycheck.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

13.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Mental Fitness Set goals for yourself and stick to your agenda.

Exercise regularly and take mental breaks throughout the day.

Get sufficient rest, and know when to unwind and clear your mind.

gowanhealth.com

MY JOURNEY TO HAPPINESS

date

“When our brains constantly scan for and focus on the positive, we profit from three of the most important tools available to us: happiness, gratitude, and optimism.

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

14.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Coping with Anger Express how you feel clearly and don't blame others for how you feel.

Recognize your early signs of anger to help de-escalate those negative feelings before they build up.

Use healthy and constructive language to express yourself.

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MY JOURNEY TO HAPPINESS

date

“Focusing on the good isn’t just about overcoming our inner grump to see the glass half full."

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

15.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Being More Resilient Remove yourself from the situation or remove things that are causing you the most stress.

Change the way you think about stress, and make alterations to your environment if you need to.

Learn to accept the things you cannot change in a proactive and productive manner.

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MY JOURNEY TO HAPPINESS

date

"It’s about opening our minds to the ideas and opportunities that will help us be more productive, effective, and successful at work and in life.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

16.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Being Well Rested Reset your internal clock by waking up and going to sleep at the same time every day.

Ditch the screens - studies show looking at screens surpresses melatonin, disrupting your sleep.

Keep a routine every night before you sleep to let your body know it's time to sleep.

gowanhealth.com

MY JOURNEY TO HAPPINESS

date

“When we are happy - when our mindset and mood are positive - we are smarter, more motivated, and thus more successful. Happiness is the center, and success revolves around it.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

17.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Maintaining Positive Mental Health Focus on your accomplishments and look at what you have achieved versus what you haven't.

Don't avoid responsibilities and obligations, this can cause them to build up leading to increased stress.

Practice self-care on a daily basis, and be kind to yourself.

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MY JOURNEY TO HAPPINESS

date

“The point is, as we will see throughout this book, what we spend our time and mental energy focusing on can indeed become our reality.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

18.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Brain Health and Safety Use all five senses actively - this stimulates multiple regions of the brain, and keeps it active and healthy.

Use tricks to keep your memory sharp - write things down, repeat information, or set reminders.

Take care of your physical health by exercising regularly, getting proper sleep, and eating a balanced diet.

gowanhealth.com

MY JOURNEY TO HAPPINESS

date

"'Reality' is merely our brain’s relative understanding of the world based on where and how we are observing it.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

19.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Altering the Situation Express your feelings instead of bottling them up. Try to communicate respectfully.

Be willing to compromise. When you ask someone to change their behaviour, be willing to do the same.

Be assertive, and own your destiny. Don't take a backseat in your own life.

gowanhealth.com

MY JOURNEY TO HAPPINESS

date

"People who expressed more positive emotions while negotiating business deals did so more efficiently and successfully than those who were more neutral or negative.�

3 THINGS I AM GRATEFUL FOR: 15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

20.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for a Better Work-Life Balance Take scheduled breaks, and use that time to do things you enjoy.

If you are feeling overwhelmed with work and it's spilling into your personal life, say no to extra work!

Take a step back every once-in-a-while and analyze your work-life balance to ensure it still works for you.

gowanhealth.com

MY JOURNEY TO HAPPINESS

date

"What we spend our time and mental energy focusing on can indeed become our reality.”

3 THINGS I AM GRATEFUL FOR:

15 MINUTES OF EXERCISE:

WHO DID I THANK TODAY? ONE ACT OF KINDNESS

MEDITATION

https://www.youtube.com/watch?v=QpaP-dD-Bo4&t=0s WHAT MADE YOU SMILE TODAY?

gowanhealth.com

21.

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING date

3 Tips for Managing your Mood Know your triggers and focus on the ones that put you in a positive mood.

Stick to your schedule and maintain control over the interactions you're having, and tasks you're working on.

Track your mood daily and gather insights into what your negative triggers might be.

gowanhealth.com

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING

Continue your journey to happiness ...

gowanhealth.com

MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING

Work like you don't need the money.

Love like you've never been hurt.

Dance like nobody's watching.

Satchel Paige

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MY JOURNEY TO HAPPINESS

BY GOWAN CONSULTING

We would be pleased to be of service to you and your employees by offering our services: Mental Health Strategy Development Ergonomics Stay at Work Solutions Occupational Therapy Services Return to Work Support Work Accommodation Solutions gowanhealth@gowanhealth.com 1-888-752-9954

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