Welcome to Day 8 of the 10-Day Wellbeing Habit Quest; where we’re building one tiny wellbeing habit that actually sticks, using science-backed strategies.
Today, Klaudia invites you to do something more motivating: notice the benefits. Because habits stick when they don’t just feel virtuous, they feel worth it.
Press play to celebrate what’s already changing and make space to feel your progress, not just track it.
Get involved:
⬇️ Download:26 Science‑Backed Micro‑Habits You Can Try Next (Sleep, Movement, Mindfulness, Connection, Purpose — all under 60 seconds) https://thehappinesschallenge.co.uk/store
📘 Get the E‑book on habit formation:Build One Life‑Changing Habit in 10 Days (10 minutes/day + printable tools + reflection prompts) https://thehappinesschallenge.co.uk/store
Welcome back to the day 8 of the 10 day well being habit quest where we are building one tiny wellbeing habit that actually sticks with the use of the science backed strategies.
If you're like yes, I love science, I want to know more, do check my website thehappinesschallenge.co.uk as I have designed a PDF workbook that not only has easy to use tracking templates in relation to each podcast episode, but also have in depth scientific research, studies and data to support these strategies. So please do check that out for more information. Now at this point, day eight, it's easy to focus on whether we did the habit.
We haven't done it, haven't done it fully. Maybe we skipped some days, maybe we needed to alter it.
But today I want us to pay attention to the benefits of the tiny habit that you have selected to create.
We have already established that positive emotions really help reinforce habits, but we also need to see and feel and experience what is it that certain habits are giving us to feel that is worth continuing them. Our time, our energy is limited. And also again, there are so many different habits in the world that we could be engaging with.
We need to select things that are right for us and see the benefits.
And that benefit not only help us to decide, yes, I'm going to stick to this habit, but also it help our brain to say okay, yes, this is a habit worth having. This is a habit I can associate with all those positive, positive aspect.
So I will continue and I will continue going even though it's day eight and maybe my motivation is going a little bit wobbly. So today write one sentence about a tiny positive effect you are experiencing as a result of your habit.
Things like I feel slightly more, I noticed that or because I did my habit.
Now I can for example, for me, because I'm writing every day, I I can see I have lots of ideas and extra passages and examples and case studies and stories to include in my future books and that makes me really excited.
Other examples could be because of my tiny habit, I feel calmer, I sleep slightly better, or I was kinder to myself today because I practice my well being habit. So really reflect what small changes have you noticed since day one?
In your mood, in your energy, how you talk to yourself in terms of your happiness, in terms of your fulfillment and also if it is day eight and you think okay, you know, I'm kind of maybe not sure, maybe a bit uncertain about the habit or maybe just my motivation is going down. Take a moment to distress a little bit. Our brain actually does not like developing new habits or new ways of thinking if we are stressed.
When we are stressed, our brain loves operating on autopilot and following known patterns. So it's very important that you relax, you notice your benefits and you celebrate your wins.
So today your action isn't something to complete, it's actually something to feel when you're going to be engaging with your tiny habit. And tomorrow we will talk about self compassion which hey, what a topic in relation to habits.
Now before I go, just a quick reminder that there are still some signed copies left of my book, the Alphabet of Happiness, which gives you further ideas on creating more happiness at work in relationships and in your own skin. And if you would love a signed copy, please head to my website thehappinesschallenge.co.uk thank you so much for listening. I see you tomorrow. Bye.
