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  • While some marathon runners raise money for their favorite causes, Shemaiah Weekes asked his friends and followers to pledge random acts of kindness. When he finally crossed the finish line after 26.2 miles, his community had committed to perform more than 100 kind acts.

    “I’m hoping this will spread a wave of kind acts which goes far beyond those who make direct pledges,” says Weekes.

    He came up with the idea after taking the GGSC’s free online course, The Science of Happiness, which invites students to cultivate well-being skills like kindness, empathy, compassion, and mindfulness. And he’s not alone: Many other students have found that they can’t help but share their happiness journey with others.

    That often starts with family. Last November, Isaac Leong designed a Thanksgiving tree poster with colored leaves listing the things his family was grateful for. He also made five gratitude letters shaped like hearts—and hand-delivered them (along with chocolate) to the people who had made his life better.

    After learning about gratitude journaling in the course, Jolane Tomhave now texts her daughter almost every day with a list of things she’s grateful for—like crisp mountain air, her feet, or peanut butter. And her daughter does the same. “It is so much fun and we both feel good doing it,” she says.

    But no one can feel good all the time, of course. The science of happiness teaches us how to boost the positivity in our life with practices like gratitude and awe, but it’s also useful when things get tough. A 62-year-old who took our course says that they learned to be mindful of all their emotions—not just the good ones—and to listen more empathically and offer better apologies in their relationships.

    “I no longer avoid conflict,” the student says. “My relationships have become more honest and open.”

    Another student had a similar experience. “I no longer worry about failing a relationship by experiencing confrontation and conflict,” she says. “At the same time, my confrontations have been less volatile and distressing simply because being self-compassionate and forgiving has made me less intent on swaying others to my viewpoint.”

    At work, Olivier Marchesin was struggling with too much conflict. After watching his company become more and more corporate—prioritizing profits over people—he became unhappy, angry, and aggressive. That led to countless arguments with his colleagues.

    But after working on a forgiveness practice, he found a way to drop the stress and anger while still holding on to his values and fighting to put people first. He started to feel more peaceful and reflective, which rubbed off on those he interacted with. “Many people in our head office told me they felt the change in me,” he says.

    Student Shannon Corsi has realized she can help the people around her in an even more deliberate way. When someone she knows seemed depressed, she offered all the mood-boosting assistance she could think of: She gave her a hug and a compliment, showed her some funny videos, and cooked her a healthy breakfast—which seemed to change the whole course of the person’s day. “I know I can influence myself in this manner, as well,” she reflects.

    Happiness is contagious, after all. When you help others, you often end up feeling better, too. And when you want other people to change, sometimes the best thing you can do is to change yourself.
    While some marathon runners raise money for their favorite causes, Shemaiah Weekes asked his friends and followers to pledge random acts of kindness. When he finally crossed the finish line after 26.2 miles, his community had committed to perform more than 100 kind acts. “I’m hoping this will spread a wave of kind acts which goes far beyond those who make direct pledges,” says Weekes. He came up with the idea after taking the GGSC’s free online course, The Science of Happiness, which invites students to cultivate well-being skills like kindness, empathy, compassion, and mindfulness. And he’s not alone: Many other students have found that they can’t help but share their happiness journey with others. That often starts with family. Last November, Isaac Leong designed a Thanksgiving tree poster with colored leaves listing the things his family was grateful for. He also made five gratitude letters shaped like hearts—and hand-delivered them (along with chocolate) to the people who had made his life better. After learning about gratitude journaling in the course, Jolane Tomhave now texts her daughter almost every day with a list of things she’s grateful for—like crisp mountain air, her feet, or peanut butter. And her daughter does the same. “It is so much fun and we both feel good doing it,” she says. But no one can feel good all the time, of course. The science of happiness teaches us how to boost the positivity in our life with practices like gratitude and awe, but it’s also useful when things get tough. A 62-year-old who took our course says that they learned to be mindful of all their emotions—not just the good ones—and to listen more empathically and offer better apologies in their relationships. “I no longer avoid conflict,” the student says. “My relationships have become more honest and open.” Another student had a similar experience. “I no longer worry about failing a relationship by experiencing confrontation and conflict,” she says. “At the same time, my confrontations have been less volatile and distressing simply because being self-compassionate and forgiving has made me less intent on swaying others to my viewpoint.” At work, Olivier Marchesin was struggling with too much conflict. After watching his company become more and more corporate—prioritizing profits over people—he became unhappy, angry, and aggressive. That led to countless arguments with his colleagues. But after working on a forgiveness practice, he found a way to drop the stress and anger while still holding on to his values and fighting to put people first. He started to feel more peaceful and reflective, which rubbed off on those he interacted with. “Many people in our head office told me they felt the change in me,” he says. Student Shannon Corsi has realized she can help the people around her in an even more deliberate way. When someone she knows seemed depressed, she offered all the mood-boosting assistance she could think of: She gave her a hug and a compliment, showed her some funny videos, and cooked her a healthy breakfast—which seemed to change the whole course of the person’s day. “I know I can influence myself in this manner, as well,” she reflects. Happiness is contagious, after all. When you help others, you often end up feeling better, too. And when you want other people to change, sometimes the best thing you can do is to change yourself.
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  • Improving mental health is a journey that takes consistent small steps, self-compassion, and sometimes support from others. Here are some practical ways to start nurturing a healthier mindset:

    1. Practice Mindfulness
    Why: It helps you stay present and reduces stress by breaking the cycle of anxious or overwhelming thoughts.
    How: Try starting with just 5-10 minutes of mindful breathing or guided meditation each day. Apps like Headspace or Insight Timer can be useful.
    2. Prioritize Sleep
    Why: Lack of sleep impacts your mood, focus, and overall well-being.
    How: Aim for 7-9 hours of sleep each night, create a relaxing pre-bed routine, and avoid screens an hour before bed.
    3. Move Your Body
    Why: Exercise releases endorphins, which are natural mood boosters.
    How: Find something you enjoy, whether it’s a daily walk, yoga, dancing, or a workout class. Aim for at least 30 minutes of movement most days.
    4. Nurture Connections
    Why: Positive relationships provide emotional support and help reduce feelings of loneliness.
    How: Make time for family, friends, or a support group. Even a simple phone call or text can lift your spirits and remind you of the support system around you.
    5. Challenge Negative Thoughts
    Why: Changing your thinking patterns can reduce anxiety and improve self-esteem.
    How: Practice self-compassion, and when you catch yourself in negative self-talk, try rephrasing your thoughts in a kinder, more realistic way.
    6. Set Realistic Goals
    Why: Having something to work toward gives you purpose, and achieving small milestones boosts confidence.
    How: Break your goals into manageable steps. Whether it’s personal, professional, or self-care goals, celebrate each small victory.
    7. Seek Professional Support
    Why: Therapists, counselors, and coaches can provide guidance, strategies, and a non-judgmental space to explore your feelings.
    How: Look for a licensed mental health professional if you need additional support. Many therapists offer virtual sessions, making help more accessible than ever.
    Remember, progress is gradual, and setbacks are normal. Be gentle with yourself, take it one step at a time, and celebrate every positive thing in your life.

    #MentalHealth #SelfCare #Mindfulness #MentalWellbeing
    #YouAreNotAlone
    #MentalHealthMatters
    Improving mental health is a journey that takes consistent small steps, self-compassion, and sometimes support from others. Here are some practical ways to start nurturing a healthier mindset: 1. Practice Mindfulness Why: It helps you stay present and reduces stress by breaking the cycle of anxious or overwhelming thoughts. How: Try starting with just 5-10 minutes of mindful breathing or guided meditation each day. Apps like Headspace or Insight Timer can be useful. 2. Prioritize Sleep Why: Lack of sleep impacts your mood, focus, and overall well-being. How: Aim for 7-9 hours of sleep each night, create a relaxing pre-bed routine, and avoid screens an hour before bed. 3. Move Your Body Why: Exercise releases endorphins, which are natural mood boosters. How: Find something you enjoy, whether it’s a daily walk, yoga, dancing, or a workout class. Aim for at least 30 minutes of movement most days. 4. Nurture Connections Why: Positive relationships provide emotional support and help reduce feelings of loneliness. How: Make time for family, friends, or a support group. Even a simple phone call or text can lift your spirits and remind you of the support system around you. 5. Challenge Negative Thoughts Why: Changing your thinking patterns can reduce anxiety and improve self-esteem. How: Practice self-compassion, and when you catch yourself in negative self-talk, try rephrasing your thoughts in a kinder, more realistic way. 6. Set Realistic Goals Why: Having something to work toward gives you purpose, and achieving small milestones boosts confidence. How: Break your goals into manageable steps. Whether it’s personal, professional, or self-care goals, celebrate each small victory. 7. Seek Professional Support Why: Therapists, counselors, and coaches can provide guidance, strategies, and a non-judgmental space to explore your feelings. How: Look for a licensed mental health professional if you need additional support. Many therapists offer virtual sessions, making help more accessible than ever. Remember, progress is gradual, and setbacks are normal. Be gentle with yourself, take it one step at a time, and celebrate every positive thing in your life. #MentalHealth #SelfCare #Mindfulness #MentalWellbeing #YouAreNotAlone #MentalHealthMatters
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  • Happiness!

    Here are some uplifting quotes about happiness:

    _Inner Peace_

    1. "Happiness is the art of being content with what you have." - Unknown
    2. "The happiest people don't have the best of everything, they just make the best of everything." - Unknown
    3. "Inner peace begins the moment you choose not to allow another person or event to control your emotions." - Pema Chödrön

    _Gratitude_

    1. "Happiness is not what makes us grateful, but gratefulness makes us happy." - David Steindl-Rast
    2. "Focus on the good, and the good will grow." - Unknown
    3. "Gratitude unlocks the fullness of life." - Melody Beattie

    _Joy in Everyday Moments_

    1. "Happiness is a cup of coffee on a rainy day." - Unknown
    2. "The happiest moments are usually the smallest." - Unknown
    3. "Life is beautiful, and there's beauty in every day." - Unknown

    _Self-Love_

    1. "You alone are enough. You have nothing to prove to anyone." - Maya Angelou
    2. "Happiness starts with self-love." - Unknown
    3. "Love yourself first, and everything else falls into line." - Lucille Ball

    _Mindfulness_

    1. "Happiness is living in the present moment." - Unknown
    2. "The present moment is the only moment available to us, and it is the door to all moments." - Thich Nhat Hanh
    3. "Be happy in the moment, that's enough. Each moment is all we need, not more." - Mother Teresa
    Happiness! Here are some uplifting quotes about happiness: _Inner Peace_ 1. "Happiness is the art of being content with what you have." - Unknown 2. "The happiest people don't have the best of everything, they just make the best of everything." - Unknown 3. "Inner peace begins the moment you choose not to allow another person or event to control your emotions." - Pema Chödrön _Gratitude_ 1. "Happiness is not what makes us grateful, but gratefulness makes us happy." - David Steindl-Rast 2. "Focus on the good, and the good will grow." - Unknown 3. "Gratitude unlocks the fullness of life." - Melody Beattie _Joy in Everyday Moments_ 1. "Happiness is a cup of coffee on a rainy day." - Unknown 2. "The happiest moments are usually the smallest." - Unknown 3. "Life is beautiful, and there's beauty in every day." - Unknown _Self-Love_ 1. "You alone are enough. You have nothing to prove to anyone." - Maya Angelou 2. "Happiness starts with self-love." - Unknown 3. "Love yourself first, and everything else falls into line." - Lucille Ball _Mindfulness_ 1. "Happiness is living in the present moment." - Unknown 2. "The present moment is the only moment available to us, and it is the door to all moments." - Thich Nhat Hanh 3. "Be happy in the moment, that's enough. Each moment is all we need, not more." - Mother Teresa
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  • Concentration is a cornerstone of mindfulness practice. Your mindfulness will only be as robust as the capacity of your mind to be calm and stable.
    Concentration is a cornerstone of mindfulness practice. Your mindfulness will only be as robust as the capacity of your mind to be calm and stable.
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  • Here are some encouraging quotes and messages inspired by dogs to help overcome anxiety:

    *Calmness*

    1. "Breathe like a sleeping dog, deeply and peacefully."
    2. "Find your calm, just like a dog finds its favorite spot."

    *Resilience*

    1. "A dog's wagging tail after a storm inspires us to weather ours."
    2. "You've survived every difficult moment; you can survive this too."

    *Mindfulness*

    1. "Dogs live in the moment; let go of worries about the past or future."
    2. "Focus on the present, like a dog focuses on a ball."

    *Comfort*

    1. "You are your own comfort, just like a dog's favorite blanket."
    2. "Wrap yourself in self-care, like a dog snuggles in its bed."

    *Courage*

    1. "Face your fears, one paw at a time."
    2. "Be brave like a dog exploring new territories."

    *Self-Care*

    1. "Take time to groom yourself, body and soul, like a dog grooms its coat."
    2. "Prioritize rest, just like a dog prioritizes naps."

    *Hope*

    1. "Every new day is a new walk, full of possibilities."
    2. "Just like a dog finds joy in simple things, you can too."

    Here are some encouraging quotes and messages inspired by dogs to help overcome anxiety: *Calmness* 1. "Breathe like a sleeping dog, deeply and peacefully." 2. "Find your calm, just like a dog finds its favorite spot." *Resilience* 1. "A dog's wagging tail after a storm inspires us to weather ours." 2. "You've survived every difficult moment; you can survive this too." *Mindfulness* 1. "Dogs live in the moment; let go of worries about the past or future." 2. "Focus on the present, like a dog focuses on a ball." *Comfort* 1. "You are your own comfort, just like a dog's favorite blanket." 2. "Wrap yourself in self-care, like a dog snuggles in its bed." *Courage* 1. "Face your fears, one paw at a time." 2. "Be brave like a dog exploring new territories." *Self-Care* 1. "Take time to groom yourself, body and soul, like a dog grooms its coat." 2. "Prioritize rest, just like a dog prioritizes naps." *Hope* 1. "Every new day is a new walk, full of possibilities." 2. "Just like a dog finds joy in simple things, you can too."
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  • Here are some encouraging quotes and messages inspired by dogs to help overcome anxiety:

    *Calmness*

    1. "Breathe like a sleeping dog, deeply and peacefully."
    2. "Find your calm, just like a dog finds its favorite spot."

    *Resilience*

    1. "A dog's wagging tail after a storm inspires us to weather ours."
    2. "You've survived every difficult moment; you can survive this too."

    *Mindfulness*

    1. "Dogs live in the moment; let go of worries about the past or future."
    2. "Focus on the present, like a dog focuses on a ball."

    *Comfort*

    1. "You are your own comfort, just like a dog's favorite blanket."
    2. "Wrap yourself in self-care, like a dog snuggles in its bed."

    *Courage*

    1. "Face your fears, one paw at a time."
    2. "Be brave like a dog exploring new territories."

    *Self-Care*

    1. "Take time to groom yourself, body and soul, like a dog grooms its coat."
    2. "Prioritize rest, just like a dog prioritizes naps."

    *Hope*

    1. "Every new day is a new walk, full of possibilities."
    2. "Just like a dog finds joy in simple things, you can too."

    Here are some encouraging quotes and messages inspired by dogs to help overcome anxiety: *Calmness* 1. "Breathe like a sleeping dog, deeply and peacefully." 2. "Find your calm, just like a dog finds its favorite spot." *Resilience* 1. "A dog's wagging tail after a storm inspires us to weather ours." 2. "You've survived every difficult moment; you can survive this too." *Mindfulness* 1. "Dogs live in the moment; let go of worries about the past or future." 2. "Focus on the present, like a dog focuses on a ball." *Comfort* 1. "You are your own comfort, just like a dog's favorite blanket." 2. "Wrap yourself in self-care, like a dog snuggles in its bed." *Courage* 1. "Face your fears, one paw at a time." 2. "Be brave like a dog exploring new territories." *Self-Care* 1. "Take time to groom yourself, body and soul, like a dog grooms its coat." 2. "Prioritize rest, just like a dog prioritizes naps." *Hope* 1. "Every new day is a new walk, full of possibilities." 2. "Just like a dog finds joy in simple things, you can too."
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  • Inner peace cultivates wisdom. Mindfulness matters. #Mindfulness #Wisdom
    Inner peace cultivates wisdom. Mindfulness matters. #Mindfulness #Wisdom
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  • Patience is a valuable skill that can be developed through practice and self-awareness. Here are some ways to cultivate patience:Practice mindfulness: Pay attention to the present moment without judgment. This helps you become more aware of your emotions and can reduce impulsive reactions.
    Patience is a valuable skill that can be developed through practice and self-awareness. Here are some ways to cultivate patience:Practice mindfulness: Pay attention to the present moment without judgment. This helps you become more aware of your emotions and can reduce impulsive reactions.
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  • Being stingy doesn’t guarantee prosperity…. It’s true you have to be mindful when giving and not overdo…
    Have seen someone who was brought back to his feat when he loses everything by those who he had helped to grow…

    Don’t preach stinginess but preach mindfulness

    Thanks
    Being stingy doesn’t guarantee prosperity…. It’s true you have to be mindful when giving and not overdo… Have seen someone who was brought back to his feat when he loses everything by those who he had helped to grow… Don’t preach stinginess but preach mindfulness Thanks
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  • "Focus on What Matters" by Darius Foroux

    1. Identify your priorities: Take the time to reflect on what truly matters to you and what you want to achieve in life. This clarity will help you make better decisions and allocate your time and energy effectively.

    2. Eliminate distractions: Minimize or eliminate distractions that hinder your focus and productivity. This includes reducing time spent on social media, turning off notifications, and creating a conducive environment for deep work.

    3. Practice essentialism: Embrace the concept of essentialism, which means focusing on the vital few things that bring the most value and impact to your life. Say no to non-essential tasks and commitments.

    4. Set clear goals: Define clear and specific goals that align with your priorities. This will help you stay focused and motivated, as well as measure your progress along the way.

    5. Develop a routine: Establishing a daily routine can help you create structure and consistency in your life. It allows you to allocate time for your priorities and reduces decision fatigue.

    6. Embrace minimalism: Simplify your life by decluttering physical possessions, digital clutter, and unnecessary commitments. This will free up mental space and allow you to focus on what truly matters.

    7. Practice mindfulness: Cultivate mindfulness by being fully present in the moment and paying attention to your thoughts, emotions, and surroundings. This helps you stay focused and make intentional choices.

    8. Prioritize self-care: Take care of your physical and mental well-being. Prioritize activities like exercise, proper nutrition, quality sleep, and relaxation to maintain your energy and focus.

    9. Learn to say no: Be selective about the commitments and opportunities you take on. Saying no to non-essential tasks or requests allows you to protect your time and focus on what truly matters.

    10. Continuously evaluate and adjust: Regularly review your priorities, goals, and commitments. Adjust as needed to ensure you stay aligned with what truly matters to you.
    "Focus on What Matters" by Darius Foroux 1. Identify your priorities: Take the time to reflect on what truly matters to you and what you want to achieve in life. This clarity will help you make better decisions and allocate your time and energy effectively. 2. Eliminate distractions: Minimize or eliminate distractions that hinder your focus and productivity. This includes reducing time spent on social media, turning off notifications, and creating a conducive environment for deep work. 3. Practice essentialism: Embrace the concept of essentialism, which means focusing on the vital few things that bring the most value and impact to your life. Say no to non-essential tasks and commitments. 4. Set clear goals: Define clear and specific goals that align with your priorities. This will help you stay focused and motivated, as well as measure your progress along the way. 5. Develop a routine: Establishing a daily routine can help you create structure and consistency in your life. It allows you to allocate time for your priorities and reduces decision fatigue. 6. Embrace minimalism: Simplify your life by decluttering physical possessions, digital clutter, and unnecessary commitments. This will free up mental space and allow you to focus on what truly matters. 7. Practice mindfulness: Cultivate mindfulness by being fully present in the moment and paying attention to your thoughts, emotions, and surroundings. This helps you stay focused and make intentional choices. 8. Prioritize self-care: Take care of your physical and mental well-being. Prioritize activities like exercise, proper nutrition, quality sleep, and relaxation to maintain your energy and focus. 9. Learn to say no: Be selective about the commitments and opportunities you take on. Saying no to non-essential tasks or requests allows you to protect your time and focus on what truly matters. 10. Continuously evaluate and adjust: Regularly review your priorities, goals, and commitments. Adjust as needed to ensure you stay aligned with what truly matters to you.
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