7-Day Wellbeing Challenge: A Simple Way to Start Feeling Greater Happiness & Wellbeing!

7-Day Wellbeing Challenge!


Do you wish to feel a greater sense of happiness & wellbeing at times?


Do you have intentions to care for yourself in a much better way, but you’re just not sure of where to start?


Perhaps you’ve already put some positive changes into action, but they’ve since fallen by the wayside.


Or, you may have already actively made some positive changes in your life, but you’re wondering what’s missing – what else can you do to bring out the best in yourself?


Well, here is my 7-Day Wellbeing Challenge!


The aim of this exercise, is to help you work out what may be missing in your day (or week), and then help you form a new or more positive habit through repetition and a shift in your mindset.


7-Day Wellbeing Challenge:

Each day, for the next 7 days, I’m gently asking you to take a moment to think and reflect, and consider making changes in the following ways that may support you to achieving a greater sense of happiness.


The challenge is split into ‘Morning’, ‘Day’ and ‘Evening’. It may just be 5 minutes at each stage of the day, that you take to reflect and consider what you’re currently doing, versus, what you could be doing to help you feel happier within yourself. I have included some simple ideas to help along the way.


The repetition of these questions day after day, can help you gain personal insight, and by being consistent you may find it easier to make positive habits or changes, to support your wellbeing & happiness.




How did you feel when you woke up this morning?

What was the first conversation you had with yourself after waking?  – Your inner dialogue can set the tone for your day.  Be mindful of what you tell yourself. How can you change your thoughts, to influence your mood for the better?

What are 3 things you are grateful for today? – Think about these things, and savour the details of how they make you feel.

How can you fuel your body with a healthy breakfast & energizing start to your day? – Remember, food & hydration can influence your mood.

Notice how your body feels when you wake up – Is there pain or tension in a particular place? What has caused this?

What is your breathing like?  – Shallow, fast-paced, or deep and relaxed?



Continue to be mindful of your breathing throughout your day. If your stressed or anxious, try practicing relaxed breathing exercises (you can do these anywhere at any time!)

What are the thoughts that keep popping into your mind – are they useful and positive, or negative and stifling toward your goals and happiness?

Have you connected with people around you? Genuine and positive communication can make you feel good.

How is your day affecting your physical state? Are you feeling tense, any headaches or tension, upset tummy or agitation?

How much movement has your body had so far? – Could you take the stairs instead of the lift? Go for a brisk walk, etc. Even if only for 10-15 minutes. Feel the difference.

Have you ticked things off your ‘To Do List”? Prioritising tasks and physically ticking things off, can provide a sense of satisfaction and achievement, whether you’re a career woman, or a stay-at-home-mum.

Have you had enough water to drink to keep you hydrated and feeling well?  – How healthy have your meals been?

What are you looking forward to this evening?



So, how was your day? – What emotions are you feeling after everything that happened today?

Are you ruminating on negative thoughts / events. Are you worrying about things that haven’t happened? – Try writing a thought journal – even if only 5 minutes to put down on paper what your thinking about the days events, and how these have affected you (the positive and the negative)

How nutritious is your dinner? Remember, food = mood.

Can you soak in a relaxing bath this evening?

Do you practice yoga, meditation or mindfulness? Even 10-15 minutes, may help you relax and unwind.

Who are you connecting to? Who are you sharing some fun, relaxation, love, joy or entertainment with?

How about trying a relaxing and soothing tea, while you take 5 minutes out just for you? Chamomile or a lavender-infused tea may help you unwind and relax before bed.

What are you grateful for today? – Think about and share something that made you smile!



Wendy Gilroy is a Mother of 2, and a professional Counsellor for women. Wendy has a degree in Psychology, a Masters degree in Addiction Studies, and a Diploma of Counselling. She lives in Sydney, Australia, and offers secure ONLINE counselling for women around the world, as well as telephone, face-to-face and home visit services for  mums.

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Disclaimer: This is for information purposes only. If you have any concerns about your physical or mental health, please consult your healthcare practitioner for medical advice.