• Make a list of at least 10 things you are most grateful for in your life right now.

• List the three most difficult challenges you’ve faced and five good things that happened to you as a result of each one.
• Train yourself to see the good in adversity and your fear of future challenges will disappear.

Today, notice when your mind goes into worry. When you catch yourself worrying, follow these steps:

• Stop and Breathe. Shake your body out and let go of the fear. Just noticing your physical state and consciously relaxing sends a message to your mind that there's no emergency.
• Ask: What’s the worst thing that could happen? What’s the best thing that could happen? What’s probably going to happen? Imagine everything working out the way you want it to and show your subconscious a picture of your desired outcome. It can be as simple as your child smiling and safe. Don't worry about how to achieve your goal—that will get your mind involved again, which could bring up fear. Instead, summon up a feeling of happy gratitude along with your picture. The more strongly you can make that feeling and the more vivid the picture, the more quickly your subconscious will start helping you create it.
• Take action. Ask yourself: “What is one thing I can do right now (or today) to make this positive outcome more likely?” Then do it.

• Who do you know that you can help? Find one person today and do something nice for them. Compliment them. Say thank you. Smile. Listen. Do something they’d appreciate.

• Gratitude is an emotion expressing appreciation. Studies show that when we deliberately cultivate gratitude, we can increase our well- being and happiness by as well. In addition, gratefulness—and especially expression of it to others—is associated with increased energy, optimism and empathy.

  Where there is gratitude there is no fear. What is one thing you used to be scared of, but now is no big deal?

  Focus on new things you can be grateful for today.

• Have fun today. Act like a kid. Play.

• Do something nice for others. Compliment them. Say thank you. Smile. Listen. Notice how their gain tends to make you feel happier.

• The worst day of your life can become your best day. No matter the tragedy, no matter what pain, it only gets healed when we find a deeper meaning in it, when we realize a higher purpose in it.

  Write down a time in your life when you experienced a setback, and it (your seeming setback) turned out to be a good thing.

The facts about the science of happiness:

• Studies of centenarians (people who live to 100) across the world show that happiness is the key to longevity.
• Happy people are more likely to give back to the world.
• Happiness increases nearly every business and educational outcome: in corporate studies, it raises sales by 27 percent and productivity by 31 percent.
• Happy people have more overall physical fitness and emotional wellness.
• Happy people make more money.

Take a few moments to write down “why” you want to be happier.

• Write down 10 things you’re great at.

• List 3 things you used to think were impossible.

• Knowing “how” is only part of the battle.

  Many entrepreneurs think that they have to do it themselves. “If its going to be, it’s up to me.” And, “If you want something done right, you’ve got to do it yourself.” Are common phrases (or beliefs) that many people use in their every day lives.

  As Dorothy, the Scarecrow, the Tin Man and the Cowardly Lion followed the yellow brick road in the Wizard of Oz, the faced many obstacles, including wicked witches and flying monkeys.

  Together, they brought out the best in themselves, and through teamwork they finally made it to the Emerald City. Everything they needed for success was already inside them. Working together they realized it.

  Make a list of your dream team. Who do you like to have help you get what you want most? Is it a mentor? A coach? A consultant? A new business partner? Get clear about who they are, and commit doing whatever it takes to attract them into your life.

• Who, in your life, had a favorite saying that inspired you? It could be a parent—your father, your mother—or another authority figure (maybe a teacher, a grandparent, etc.)

  My dad liked to say: “Can’t never did nothin'.” –Rik Crane

• Be yourself. Your authenticity is your power. Answer this one question today, “Who am I really?”

• What has to happen for you to be happy? What are your rules? Make a list of all the things that make you happy.

  (Include a list of things that could make you happy, if you wanted them to!)

• Dream big today. Dream like a kid would dream, as if you had no limits. What would you do? Where would you go? Who would you become?

• Do something hilarious today.

• “The weak can never forgive. Forgiveness is the attribute of the strong.” – Mahatma Ghandhi

  When you don’t forgive someone, the only person to lose out is you. You’re the one carrying around that burden, not them.

  Who do you need to forgive? Pick someone (even if it’s yourself).

• Think of an event, circumstance, or behavior for which you were responsible, yet, you chose not to admit your fault (and repent). As an experiment, go to the other people involved and apologize.

  See what happens. Notice how their attitude shifts. Notice how the level of connection (between you and these other parties) deepens. You created this. That’s a gift.

• Make a list of all the things that scare you. Take action today to start overcoming one of these fears.

• Create a written vision for your life. Imagine your life five to ten years in the future—all that you have done, accumulated, and become (during this time).

  Write a letter to a friend – real or imaginary – and date it five to ten years in the future. Let your creative mind freewheel—give yourself permission to dream big.

  “But, Trevor, how will I ever own a luxury villa in Rio?”

  Don’t worry about the how. Focus on the way you want to feel— include as many details and emotions as possible. The universe will, eventually, take care of the rest. Trust.

• Make a list of five things you would like the following groups of people to say about your conduct:

  • Your family
  • Your friends
  • Your customers

  Now go to work and become this person.

• Take one minute and visualize yourself at age 80. How do you feel? What are you capable of? Look all around you, what do you see? What do you hear? What can you smell? What can you touch? Who is with you? Notice your breathing. Notice your smile. Hear your own laugh.

  To strengthen this exercise, you might want to write this description, first, and then do to the visualization.

• Choose an action that challenges you and moves you forward. Take that action today (in spite of any negative feelings, or what your mind may tell you).

  At the end of the day, describe the feelings you felt in completing the action and/or how you’ve grown by taking this action. Begin with “in spite of…, I”

• If your life were a movie, what would be the title? Is it a romance? An action flick? A comedy? What do you want it to be?

• In the pursuit of our goals, we all face obstacles. We think we’re on the right track, but then, for one reason or another, we give up.

  Before you throw in the towel, consider this: “Why did you want to pursue this goal to begin with?”

  You had a good reason for committing to this plan. Odds are, you still want those things as much as you did before; you just stopped believing you could have them because you have not yet seen tangible results.

  What’s something you gave up on? How can you begin again?

• Take one minute and visualize yourself at a child’s party.

  Look all around you, what do you see? What do you hear? What can you smell? What can you touch? Who is with you? How do you feel? What are you doing that you might not have done before?

  Notice your breathing. Notice your smile. Hear the children’s laughter. Hear your own laugh. How does that make you feel?

• Describe how you help people. How would you better serve those around you by living a stronger, healthier, happier life?

  Describe how you help people. How would you better serve those around you by living a stronger, healthier, happier life?

• What do you want your legacy to be? What is the title of your first (or next) book?

• What would have to happen for today to be the best day ever? Do it.

  I also double-dog-dare you to, BE A DOG:

  Pretend you are as happy to see the people you meet as if you were dog excited to see its master.

  Remember how excited Lassie was to see her BFF, Timmy? Act this way, wagging (maybe jumping—we are humans) with joy, each time you see someone.