7-Day Reset: A Mental Health Challenge You’ll Actually Want to Finish

In the middle of stress, overthinking, and emotional fatigue, joy can feel like a luxury. But what if you gave it a seat at the table just for one week?

The 7-Day Joy Reset is a gentle mental health challenge designed to help you reconnect with small moments of pleasure, warmth, and lightness. It’s not about fixing your life. It’s about feeling good again, one day at a time.

Why a Joy Challenge Works

Joy is a nervous system regulator. It lowers stress, boosts self-esteem, and reminds us that we are still allowed to feel good, even during hard times. And unlike goals that focus on discipline or productivity, joy resets your mood by engaging the brain’s reward system.

Every task in this challenge is gentle, kind, and designed to boost your spirits naturally. It’s not about forcing yourself to “be happy”, it’s about noticing when you already are.

What to Expect Each Day

• A 10-minute micro-activity or journal prompt
• A suggested audio or mindfulness tool from the Happio self-care hub
• The chance to reflect with your AI Coach or on an empty journaling page

Here’s what each day invites you to do:

Day 1: Noticing the Good Write down three small things that brought you joy today, even if they only lasted a moment. Pair it with Deep Gratitude Affirmations to help your brain recognise more positives.

Day 2: Colour in Your Calm If your mood had a colour today, what would it be? Use that colour to visualise joy spreading through your body as you listen to Calm Cadence.

Day 3: My Life Story Use your blank journaling page to reflect on this: If your life were a book, what would the title of each chapter be? What would the next joyful chapter be called, and what would it be about?

This is your opportunity to reframe your past and envision a brighter future.

Day 4: Welcome, Joy In Try the Welcome Joy visualisation. As you sit quietly, ask yourself:

*What would it feel like to allow more joy in today?

Where would I notice it first,in my breath, my body, or my surroundings?*

Day 5: Small Pleasures Choose one joyful act today, something just for you: a hot drink, a favourite song, a peaceful walk. Afterwards, jot down how it made you feel.

Day 6: Joy in the Body Use mindful movement, stretching, or simply place your hand on your heart. Ask:

Where does joy live in my body today?

Let Gentle Waves audio guide you back to a state of stillness.

Day 7: Share the Light Do something kind for someone else, a smile, a compliment, a check-in message. Then reflect:

How did sharing joy affect my mood?

###Why You’ll Want to Finish It This isn’t a makeover. It’s a soft return to what already feels good. You’ll rediscover simple, nourishing practices that help you feel more like yourself, without pressure or the need for perfection.

And the best part? These aren’t one-off tricks. They’re seeds. By the end of the week, you’ll have the tools to build joy into your life in quiet, lasting ways.

###Want to Keep Going? After the challenge, you can:

• Keep journaling with reflective prompts in the Embody Your Best Self programme
• Use mindfulness tools like Summer’s Rain or Echoes of the Soul to stay grounded.
• Talk toyour AI Coach about what made you feel most alive.

You deserve joy that doesn't need to be earned. Start today, just one moment at a time. You’re allowed to feel good again. 🌿