Happiness Exercises

Average Weekly Training Hours 01:10
Training Load By Week
Average Weekly Training Hours 01:10
Training Load By Week

This program is designed to train the brain to release the happiness chemicals Dopamine, Serotonin, Endorphins, and Oxytocin.

Each day has an exercise to complete to release the happiness chemicals.

Sample Day 1
0:10:00
Dopamine Exercise

DOPAMINE EXERCISE

Dopamine is the reward molecule. It gives a sense of accomplishment. Your body craves dopamine. Using it to accomplish your goals, you will feel rewarded. If dopamine is not managed properly, it can lead to addictions.

I have $5,000,000,000 and all the time in the world. I have decided to create: _______________________
The one small thing that I am going to do today to reach my goal is
_____________________________________________________________________________________


I am so good at accomplishing my goals, I have decided to complete these three tasks today:
(must be small and 100% easy to accomplish, remember baby steps)
1.___________________________________________________________________________________
2.___________________________________________________________________________________
3____________________________________________________________________________________


I know that if I do not move forward with my goals that the desire to produce dopamine can cause me to have
addictive behaviors. My personal addiction is:_____________________________________. I don’t need to do this anymore because I am moving forward with my dreams and my goals.
(Note: My definition of an addiction is an interrupt that is put in place of accomplishing your goals. Anything can be an addiction, gambling, video games, alcohol, cocaine, or needlepoint. If it is an interrupt, it is an addiction).


DAILY REVIEW:
I had a wonderful day because
______________________________________________________________________________________
I am making the world a better place by
______________________________________________________________________________________
I made baby steps to fulfill my dream by ______________________________________________________________________________________
I am thankful for ________________________________________________________. My life is good!

Sample Day 2
0:10:00
Oxytocin Exercise

OXYTOCIN EXERCISE

Forgiveness: Pick one person or situations that have hurt you. Write out their name and the reason that you forgive
them. Forgive yourself for feeling hurt.
_______________________________________________________________________________
(note: If you still feel pain or hurt during this exercise, you have not forgiven them or yourself)
Bonding: Pick three people who have inspired you or that you feel connected to in some way. Write down how or why they inspire you.
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Connection: Throughout the day focus on smiling and making eye contact with people you meet. If you are around
loved ones, give them a pat on the back or a big hug. If you are not able to hug them in person, call, text, or send a
card. Find a way to show them that you care.


DAILY REVIEW:
I showed people around me that I care about them by
______________________________________________________________________________________


When I was at _________________________________________I made eye contact and smiled at strangers.
I showed respect to my fellow human beings by____________________________________________________________________________________

I showed my loved ones that I care by
______________________________________________________________________________________

I contributed to my community by
______________________________________________________________________________________

I enjoyed ___________________________’s company today.

I am thankful for ___________________________________________________________________________.
My life is good!

Sample Day 3
0:10:00
Serotonin Exercise

SEROTONIN EXERCISE
Serotonin gives us confidence and makes us feel like we belong.

Gratitude: List 3 things that you are grateful for and the reason why. Focus on the feeling of gratitude.
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Happy Memory Practice: Pick one item that reminds you of a happy memory. To anchor in the memory, pick an item that reminds you of the memory. It doesn't matter what it is, a car, or a hat, or a flower.

Look for that item throughout your day. Looking and finding anchors will remind you of the happy memory.
If you don’t find the item, don’t worry. It will pop someday and you will be reminded of your happy memory. Write down the memory and the
items that you are looking for.
_______________________________________________________________________________________________________________________________________________________________________________________________________________________


DAILY REVIEW:
I had a wonderful day because
______________________________________________________________________________________
My talents are:
______________________________________________________________________________________
I share my talents with others by
______________________________________________________________________________________
I am thankful for ________________________________________________________. My life is good!

Sample Day 4
0:10:00
Edorphins Exercise

ENDORPHINS EXERCISE
Endorphins are the pain killing molecule. Endorphins knockout emotional or physical pain.

I have fun in life by
_____________________________________________________________________________________
Laughter is the best medicine; I find joy and laughter by
1.___________________________________________________________________________________
2.___________________________________________________________________________________
3____________________________________________________________________________________
Music soothes the soul, I listed to ________________________________________today. It brings me joy
because_____________________________________________________________________.
Being a child at heart keeps me young and vibrant. Find some way to play a game, run at the park, play with a child
or a pet.
DAILY REVIEW:
Today was fun because ________________________________________________________
_________________________________________________________________________________
I found humor in_________________________________________________
_________________________________________________________________________________
Today I played
__________________________________________________________________________________
I am thankful for ________________________________________________________. My life is good!

Sample Day 5
0:10:00
Dopamine Exercise

DOPAMINE EXERCISE

Dopamine is the reward molecule. It gives a sense of accomplishment. Your body craves dopamine. Using it to accomplish your goals, you will feel rewarded. If dopamine is not managed properly, it can lead to addictions.

I have $5,000,000,000 and all the time in the world. I have decided to create: _______________________
The one small thing that I am going to do today to reach my goal is
_____________________________________________________________________________________


I am so good at accomplishing my goals, I have decided to complete these three tasks today:
(must be small and 100% easy to accomplish, remember baby steps)
1.___________________________________________________________________________________
2.___________________________________________________________________________________
3____________________________________________________________________________________


I know that if I do not move forward with my goals that the desire to produce dopamine can cause me to have
addictive behaviors. My personal addiction is:_____________________________________. I don’t need to do this anymore because I am moving forward with my dreams and my goals.
(Note: My definition of an addiction is an interrupt that is put in place of accomplishing your goals. Anything can be an addiction, gambling, video games, alcohol, cocaine, or needlepoint. If it is an interrupt, it is an addiction).


DAILY REVIEW:
I had a wonderful day because
______________________________________________________________________________________
I am making the world a better place by
______________________________________________________________________________________
I made baby steps to fulfill my dream by ______________________________________________________________________________________
I am thankful for ________________________________________________________. My life is good!

Sample Day 6
0:10:00
Oxytocin Exercise

OXYTOCIN Exercise

Forgiveness: Pick one person or situations that have hurt you. Write out their name and the reason that you forgive
them. Forgive yourself for feeling hurt.
_______________________________________________________________________________
(note: If you still feel pain or hurt during this exercise, you have not forgiven them or yourself)
Bonding: Pick three people who have inspired you or that you feel connected to in some way. Write down how or why they inspire you.
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Connection: Throughout the day focus on smiling and making eye contact with people you meet. If you are around
loved ones, give them a pat on the back or a big hug. If you are not able to hug them in person, call, text, or send a
card. Find a way to show them that you care.


DAILY REVIEW:
I showed people around me that I care about them by
______________________________________________________________________________________


When I was at _________________________________________I made eye contact and smiled at strangers.
I showed respect to my fellow human beings by____________________________________________________________________________________

I showed my loved ones that I care by
______________________________________________________________________________________

I contributed to my community by
______________________________________________________________________________________

I enjoyed ___________________________’s company today.

I am thankful for ___________________________________________________________________________.
My life is good!

Sample Day 7
0:10:00
Serotonin Exercise

SEROTONIN EXERCISE
Serotonin gives us confidence and makes us feel like we belong.

Gratitude: List 3 things that you are grateful for and the reason why. Focus on the feeling of gratitude.
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Happy Memory Practice: Pick one item that reminds you of a happy memory. To anchor in the memory, pick an item that reminds you of the memory. It doesn't matter what it is, a car, or a hat, or a flower.

Look for that item throughout your day. Looking and finding anchors will remind you of the happy memory.
If you don’t find the item, don’t worry. It will pop someday and you will be reminded of your happy memory. Write down the memory and the
items that you are looking for.
_______________________________________________________________________________________________________________________________________________________________________________________________________________________


DAILY REVIEW:
I had a wonderful day because
______________________________________________________________________________________
My talents are:
______________________________________________________________________________________
I share my talents with others by
______________________________________________________________________________________
I am thankful for ________________________________________________________. My life is good!

Stephanie Holbrook
|
KetoEndurace

Coach Stephanie specializes in Periodized Nutrition. Your nutrition should match your training. She uses the latest science in a low carbohydrate/ketogenic diets, keto adaptation, and fat adaptation, to optimize an athlete’s health and performance. She offers a comprehensive program that focuses on all aspects of health including mindset, stress, nutrition, sleep, and movement.