the craigheads happiness challenge

8/13/2019 The Craigheads Happiness Challenge

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The Craighead Happiness Challenge:30 days in the pursuit of happinesswww.facebook.com/CraigheadHousingEstate
http://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstate


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Introduction

While we know in our hearts that money alone cannot buy us lasting happiness,

we also know that a lack of money, especially for paying our bills, is a cause of

misery for many of us. All around us we see bankers and politicians lining their

pockets on the backs of the poor, while the media and advertisers try to seduce

us to buy more and more stuff with the promise that what they are selling will

make us beautiful, clever and successful. Yet we have learnt what they are

offering us is like a mirage in a desert, and can only ever be the illusion of

happiness. In this maelstrom of misery and false dreams, it is little wonder we

feel we are being buffeted by the storms of daily life unable to seize our chance

at happiness, but there is still hope: we do not have to be resigned to a life of

ordinary misery where our dreams turn to dust before our eyes. We can be

happier and, if courageous, pursue our unfulfilled dreams.

We all have pressures in life from family commitments to work. Yet the science

of happiness (yes, there is a science of happiness) suggests that you can increase

your happiness by spending as little as one minute every day this month to write

down three things that went well and record your acts of kindness. The task we

are asking you to do is based on the knowledge that to increase your happiness

you must practice gratitude, empathy and mindfulness. Over the next 30 days,

we will encourage you to watch some short videos which focus on different

aspects of happiness. These videos will also appear on the Facebook page sofeel free to join the discussion about happiness and upload your own content

too. We hope this journal with its tips and tricks will spur on in your journey to

lasting happiness. Also, dont forget to complete your happiness missions such

as writing a gratitude letter. At the halfway point, 15thJanuary, you can also do

the Self Schema Challenge which can help you to see where you are and where

you want to be by the time youve finished. We wish you well and hope you canfind the happiness you seek.


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1st January

I actually think the same things do make most people happy. The differences are extremelysmall, and around the margins. You like peach ice cream; I like strawberry ice cream. Both of

us like ice cream much better than a smack on the head with a two-by-four.Dan Gilbert.

Record three things that went well today and why

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Record at least one kind act you did today.

(We are not asking if you ran into a burning building to rescue a child or if youclimbed a tree to rescue a cat. The question we are asking you is did youcomfort a friend or help a stranger today in some small way which you wouldnot normally think to write down? If so, this is the kind of thing you shouldinclude in this journal)

Todays video features Dan Gilberttalking about the surprising science ofhappiness.You can watch the video on ted.com

If you do not have access to a computer at your home, it is stillpossible to watch all the videos mentioned in this journal by usingthe computers at a library or internet caf. Indeed, many mobile

phones will also allow you to access the internet enabling you towatch the videos.

You can comment on how useful you found the video on the Facebook

page:www.facebook.com/CraigheadHousingEstate

http://www.ted.com/talks/dan_gilbert_asks_why_are_we_happy.html


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2nd January

Our deepest fear is NOT that we are inadequate, our deepest fear is that we are powerful

beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves

Who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not tobe? Marianne Williamson


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Neil Pasricha delivers a heartfelt talk that reminds us to savour all those smallthings that make life worth living, and encourages us to embrace life with

attitude, awareness and authenticity. You can watch the video on ted.com

You can watch and comment on how useful you found the video on theFacebook page:www.facebook.com/CraigheadHousingEstate

If

http://www.ted.com/talks/neil_pasricha_the_3_a_s_of_awesome.html

If you liked Neils talk visit his blog:

http://1000awesomethings.com
http://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstate


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3rd January

The fluttering of a butterfly's wings can effect changes on the other side of the planetPaulErlich


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Drew Dudley gives a short but powerful example of how you touch the lives ofthose around you without even realising it. He reveals how your kind ofeveryday leadership can be a source of happiness. You can watch this video onted.com

You can comment on how useful you found the video on theFacebook page:www.facebook.com/CraigheadHousingEstate

A Happiness Mission

My Gratitude Letteris to

You can also complete this mission if you record

a video message and play it to them in person

http://www.ted.com/talks/drew_dudley_everyday_leadership.html

Your mission, should you choose to accept it,

is to write a gratitude letter to someone that has had

a positive impact on your life and then meet up

with them so you can read out the letter.
http://thinkexist.com/quotation/the_fluttering_of_a_butterfly-s_wings_can_effect/162795.htmlhttp://www.ted.com/talks/drew_dudley_everyday_leadership.htmlhttp://www.ted.com/talks/drew_dudley_everyday_leadership.htmlhttp://thinkexist.com/quotation/the_fluttering_of_a_butterfly-s_wings_can_effect/162795.html


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4th January

Thousands of candles can be lit from a single candle, and the life of the candle will not be

shortened. Happiness never decreases by being shared.Buddha


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Todays video features Martin Seligmanbeing interviewed by Jeremy Paxmanon Newsnight. He reminds us that doing something for someone else is a quickway to increase your happiness.You can watch the video on YouTube.

You can comment on how useful you found the video and the HappinessManifesto on the Facebook page: www.facebook.com/CraigheadHousingEstate

A number of years

ago, the BBCproduced a

programme:

Making Slough

Happy. As part of

the programme,

they created a

Happiness

Manifesto

http://www.youtube.com/watch?v=Q-Vhjmdp4nI

The Happiness Manifesto

1. Plant something and nurture it2. Count your blessings at least 5 at the end of the day

3. Have an hour-long conversation with a loved one each week

4. Phone an old friend and arrange to meet up

5. Give yourself a treat every day and take the time to really enjoy it

6. Have a good laugh at least once a day

7. Get physical exercise for half an hour three times a week

8. Smile at and/or say hello to a stranger at least once a day

9. Cut your TV viewing in half

10. Spread some kindness

do a good turn for someone every day


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5th January

If you do what you've always done, you'll get what you've always gotten. Tony Robbins


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Todays video features Tony Robbinsand focuses on why we do what we do.

You can watch the video on ted.com

Even if you find him a bit O.T.T.hes still got a point dont you think?

You can comment on how useful you found the video on the Facebook page:www.facebook.com/CraigheadHousingEstate

http://www.ted.com/talks/tony_robbins_asks_why_we_do_what_we_do.html


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6th January

Language is surely too small a vessel to contain these emotions of mind and body that have

somehow awakened a response in the spirit.Radclyffe Hall


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After yesterdays high octane performance by Tony Robbins, todays video

features the work of Amy Cuddy. Amy reminds us that our body language isimportant because it shapes how effectively we communicate with others andhow confident, powerful and happy we feel. Amy argues that by taking just twominutes to change your posture you can change your life. You can watch thisvideo on ted.com

You can comment on how useful you found this video on theFacebook page: www.facebook.com/CraigheadHousingEstate

http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are.html


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7th January

I don't think that making ourselves invulnerable to feeling any onslaught to our feelings will

help us in life, ultimately. I think we only learn and grow by allowing ourselves to be really

challenged by those feelings that do overwhelm us occasionally. Ben Kingsley


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Those of us that have graduated from the school of hard knocks have had to

toughen up because life has been hard. Yet Brene Brownreveals that in orderto increase our happiness we must breakdown our walls and embrace ourvulnerabilitywe must find the courage to be imperfect. You can watch thevideo on ted.com

You can comment on how useful you found this video on the

Facebook page: www.facebook.com/CraigheadHousingEstate

http://www.ted.com/talks/brene_brown_on_vulnerability.html


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8th January

A poor life this if, full of care, we have no time to stand and stare. William Henry Davies


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Todays video features the work of Andy Puddicombe. Andy reveals how wecan increase our happiness by doing nothing for ten minuteshe also jugglestoo. You can watch the video on ted.com


http://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes.html


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9th January

There are three musts that hold us back: I must do well. You must treat me well. And the

world must be easy.Albert Ellis


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Todays video features the work of Albert Ellis. You can watch the video onYouTube.

By following the example below, you can put any negative experience in your

life through Albert EllisABC Model.

A: My negative experience is

B: My belief about this event is

C: The consequence of this belief is

D: I can dispute this belief by

E: My new emotional state/belief is

You can comment on how usefulyou found this video on the Facebook page:

www.facebook.com/CraigheadHousingEstate

http://www.youtube.com/watch?v=EHK9zxk0Beo
http://www.youtube.com/watch?v=EHK9zxk0Beohttp://www.youtube.com/watch?v=EHK9zxk0Beohttp://www.youtube.com/watch?v=EHK9zxk0Beo


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10th January

Everything can be taken from a man but one thing: the last of human freedoms - to chooseone's attitude in any given set of circumstances, to choose one's own way. Viktor E. Frankl


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In his interview with Jeremy Paxman, Martin Seligman identified that findingmeaning in your life is very important for your overall happiness. Todays video

features the work of Viktor Frankl. This pioneering psychologist focused onour search for meaning. Through his experiences of the Holocaust, in which helost almost everyone he loved, Frankl was able to demonstrate that, while

people can try to take everything away from you, the one thing they cant takeaway is your freedom to choose your attitude. While we will never have to facethe horrors Frankl endured, we will all experience pain and tragedy in our liveswhich we may find difficult to deal with. Yet, as Frankl points out, if we canfind meaning in our darkest hour we can also find a way of getting through ittoo. You can watch the video on YouTube.

You can comment on how useful you found this video on the Facebook page:

www.facebook.com/CraigheadHousingEstate

http://www.youtube.com/watch?v=i7Yh0HO0CNM

We highly recommend you read Frankls

book: Mans Search for Meaning
http://www.youtube.com/watch?v=i7Yh0HO0CNMhttp://www.youtube.com/watch?v=i7Yh0HO0CNMhttp://www.youtube.com/watch?v=i7Yh0HO0CNM


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11th JanuaryExpect problems and eat them for breakfast Alfred A. Montapert


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Often it can be the simple tasks in life that can cause us the most stress.Naturally, over time, stress takes its toll and makes us anxious, angry andirritable. Todays video features ideas put forward by Kelly McGonigal. Kelly

reveals some interesting facts about the stress in your life and how you can turnstress into a friend. You can watch it on ted.com


http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend.html
http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend.htmlhttp://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend.html


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12th JanuaryWhether we like it or not, each of us is constrained by limits on what we can do and feel. To

ignore these limits leads to denial and eventually to failure. To achieve excellence, we must

first understand the reality of the everyday, with all its demands and potential frustrations.Mihaly Csikszentmihalyi.


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Todays video features the ideas of Mihaly Csikszentmihalyiand explains how

happiness can come from engaging in activities that absorb you, to block out theoutside world and to lose track of time. Today were talking about Flow. Youcan watch the video on ted.com

Mihaly Csikszentmihalyi has a very strong accent so you can also get moreinsight into the idea of Flowby watching How to be Happy at WorkonVideojug

You can comment on how useful you found these videos on theFacebook page: www.facebook.com/CraigheadHousingEstate

Having watched the videos, when do you experience Flow in

your life and how can you make more time available to take

part in those activities that foster Flow?

http://www.videojug.com/film/how-to-be-happy-at-work

http://www.ted.com/talks/mihaly_csikszentmihalyi_on_flow.html
http://www.videojug.com/film/how-to-be-happy-at-workhttp://www.videojug.com/film/how-to-be-happy-at-work


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13th JanuaryI love being married. It's so great to find that one special person you want to annoy for the

rest of your life.Rita Rudner


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Dan Gilbert returns with a talk on how marriage, money and children impact onyour happiness. You can watch What your mother didnt tell you on YouTube

Its worth remembering that the people that love you themost only want you to be happy; therefore, you should

probably do what makes you happy if the happiness of thoseyou love really matters to you. Indeed, even completestrangers that are indifferent to you would prefer you to behappy because when they see you in pain it makes them feelsad and reduces their happiness too. In order to be happy, wemust have faith in the love that surrounds us and the courageto pursue those things that make us truly happy.

You can comment on how useful you found this video on the Facebook page:www.facebook.com/CraigheadHousingEstate

http://www.youtube.com/watch?v=BwQFSc9mHyA
http://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstatehttp://www.facebook.com/CraigheadHousingEstate


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14th JanuaryIbelieve very strongly that when it comes to desire, when it comes to attraction, that thingsare never black and white, things are very much shades of grey.Brian Molko


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Dan Gilbert told us married people are often happier. On the other hand, EstherPerel reveals that the spark can go out of a long-term relationship. Yet Estheralso has some tips for those of us that feel our relationship is in a rut. If you

want to heighten the desire you have for your partner and increase the levelhappiness you have with your relationship then Esther has some interestinginformation. You can watch this video on ted.com.


Have Esthersideas helped you rekindle the flame of passion in

your relationship?

http://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship.html
http://www.brainyquote.com/quotes/quotes/b/brianmolko181437.htmlhttp://www.brainyquote.com/quotes/quotes/b/brianmolko181437.htmlhttp://www.brainyquote.com/quotes/quotes/b/brianmolko181437.htmlhttp://www.brainyquote.com/quotes/quotes/b/brianmolko181437.htmlhttp://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship.htmlhttp://www.ted.com/talks/esther_perel_the_secret_to_desire_in_a_long_term_relationship.htmlhttp://www.brainyquote.com/quotes/quotes/b/brianmolko181437.htmlhttp://www.brainyquote.com/quotes/quotes/b/brianmolko181437.html


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15th January

Your challenge is to fill in the stickmen below. Simply fill in the first one with

words that describe who you are now, and then fill in the New Me stickmanwith words describing who you want to become.


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16th

JanuarySpending on other people has a bigger return for you than spending onyourself.Michael

Norton


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Michael Norton reveals that you can use money to buy happiness but only ifyou spend it in the right way. You can watch this video on ted.com


If happiness comes from spending your money on other people, howwill you spend your money differently?

http://www.ted.com/talks/michael_norton_how_to_buy_happiness.html
http://www.ted.com/talks/michael_norton_how_to_buy_happiness.htmlhttp://www.ted.com/talks/michael_norton_how_to_buy_happiness.html


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17th JanuaryThere is nothing to fear but fear itself.Franklin D Roosevelt


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Tim Ferriss reminds us that to be happier you have to confront your fears. If youwant to feel like the Incredible Hulk you need to smash through your fears. Hegives us some useful tips on how to conquer fears like swimming and even howto learn languages quickly. Watch this video on ted.com


What fears do you want to overcome and how are you going to do it?

http://www.ted.com/talks/tim_ferriss_smash_fear_learn_anything.html


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18th JanuaryChoose a job you love, and you will never have to work a day in your life.Confucius


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Shawn Achor reveals that the happy secret to better work is based on how youperceive the world. Whatever your job, you can be happier at work by being

positive about the impact your job can have.


http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work.html
http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work.htmlhttp://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work.html


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19th January"Its not always easy to push yourself, and thats why they invented mothers."Richard St.

John


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In this three minute life hack, Richard St. John reveals the 8 secrets of success.This is well worth the watch, especially if youre very busy today. Watch this

video on ted.com



http://www.ted.com/talks/richard_st_john_s_8_secrets_of_success.html


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20th JanuaryTo live a pure unselfish life, one must count nothing as one's own in the midst of

abundance.Buddha


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Graham Hill reminds us we can be happier by de-cluttering our lives, so if youhave stuff youve not used in months but is taking up space in your home then

why not sell it on the Craighead Facebook Page or on eBay, or even donate it toa local charity shop. After all, one persons junk is anothers treasure. Watchthis video on ted.com



Use the space below to list the things you are going to sell or give away

http://www.ted.com/talks/graham_hill_less_stuff_more_happiness.html


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21st JanuarySo long as you have food in your mouth, you have solved all questions for the time being.

Frank Kafka


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Benjamin Wallace demonstrates that expensive luxury foods dont make ushappy and ultimately dont taste better than the cheaper versions you get in

supermarkets. In other words, dont be fooled by advertising which is designedto get you to buy products which are more expensive and you dont really need.Watch this video on ted.com


http://www.ted.com/talks/benjamin_wallace_on_the_price_of_happiness.html
http://www.ted.com/talks/benjamin_wallace_on_the_price_of_happiness.htmlhttp://www.ted.com/talks/benjamin_wallace_on_the_price_of_happiness.html


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22nd JanuaryThe empires of the future are the empires of the mind.Winston Churchill


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In todays video, Matt Killingsworth suggests that mind wandering can affect

our happiness because we tend to bump into our unpleasant thoughts. If youwant to be happy, get out of your head and out of your own way argues Matt.

You can comment on how useful you found this video on the Facebookpage: www.facebook.com/CraigheadHousingEstate

http://www.ted.com/talks/matt_killingsworth_want_to_be_happier_stay_in_the_moment.html


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23rd JanuaryI literally coded Facebook in my dorm room and launched it from my dorm room. I rented a

server for $85 a month, and I funded it by putting an ad on the side, and we've funded ever

since by putting ads on the side.Mark Zuckerberg


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In an amusing talk, ad man Rory Sutherland demonstrates that you can improveyour life by deploying lateral thinking.


How can you use what Rory provided to improve your life?

http://www.ted.com/talks/rory_sutherland_life_lessons_from_an_ad_man.html
http://www.ted.com/talks/rory_sutherland_life_lessons_from_an_ad_man.htmlhttp://www.ted.com/talks/rory_sutherland_life_lessons_from_an_ad_man.html


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24th January

Repeated psychology tests have proven that telling someone your goal makes it less likely to

happen Derek Sivers


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Derek Sivers reminds us that in order to achieve your goals and be happier itsnot simply enough to tell people your goals you must actually take the stepsnecessary to reach them.


http://www.ted.com/talks/derek_sivers_keep_your_goals_to_yourself.html


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25th January

A smile is a curve that sets everything straight. Phyllis Diller


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Ron Gutman demonstrates how a simple smile can determine your future.Theres a hidden power in your smile. This talk will give you reasons to smile.


http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html
http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.htmlhttp://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html


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26th January

Wealth consists not in having great possessions, but in having few wantsEpictetus


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In his talk Sell your crap. Pay your debts. Do what you loveAdam Bakerasks a profound question what does freedom mean to you? Adams points out

that happiness is founded on collecting experiences not things. You can watchthis video on YouTube.



What do you need to do right now to be free?

http://www.youtube.com/watch?v=9XRPbFIN4lk
http://www.brainyquote.com/quotes/quotes/e/epictetus384225.htmlhttp://www.brainyquote.com/quotes/quotes/e/epictetus384225.htmlhttp://www.brainyquote.com/quotes/quotes/e/epictetus384225.html


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27th January

Climbing to the top demands strength, whether it is to the top of Mount Everest or to the top

of your career.Abdul Kalam


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Larry Smith reveals what notto do if you want a great career. Larry reminds us

our responsibility to young people is to encourage them to pursue their dreamsby setting a good example ourselves.



http://www.ted.com/talks/larry_smith_why_you_will_fail_to_have_a_great_career.html


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28th January

For the past 33 years, I have looked in the mirror every morning and asked myself: 'If today

were the last day of my life, would I want to do what I am about to do today?' And whenever

the answer has been 'No' for too many days in a row, I know I need to change something.Steve Jobs


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In a speech given a few years before he died, Steve Jobs CEO of Apple, andcollege dropout, gives his insight into how to live before you die


http://www.ted.com/talks/steve_jobs_how_to_live_before_you_die.html


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29th January

Don't fear failure so much that you refuse to try new things. The saddest summary of a life

contains three descriptions: could have, might have, and should have.Louis E Boone


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Since we are coming to the end of our 30 days in the pursuit of happiness, itseems appropriate that we turn to Matt Cutts. Matt reveals, in his three minute

talk, 30 days is about the right amount of time you need to add a new habit orget rid of a bad one. On the road to happiness, Matt argues its the smallchanges we make which are more likely to stick. You can watch this video atted.com.


http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days.html
http://www.ted.com/talks/matt_cutts_try_something_new_for_30_days.htmlhttp://www.ted.com/talks/matt_cutts_try_something_new_for_30_days.html


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30th January

You are like a pebble in a pond that causes ripples to the furthest bank.Buddhist proverb


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Record at least one act of kindness you did today

On a piece of paper make a list of the acts of kindness you did this month. Nowanswer the following questions:

How does it make you feel to know that you have done at least 30 kind things forother people within the last thirty days?

What impact do you have on those around you, and how can you use yourstrengths and talents to be a force for good in the lives of those you know andlove?

the craigheads happiness challenge

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