Happiness Calendar: January-2026

Greetings all! 

This January, focus on what matters to you! 

If I had to choose only one thing to focus on, it would be to look for one small thing to appreciate each day (the idea from January 14). What about you? 

January 1 – Make a resolution that feels inspiring.

January 2 – Pause to connect with a stranger.

January 3 – Admit when you’re not sure of something.

January 4 – Appreciate the hardships you’ve avoided.

January 5 – Forgive yourself.

January 6 – Get out into nature.

January 7 – Are you prone to awe? Take the quiz (link below).

January 8 – Spend time with your loved ones.

January 9 – Try to let go of a grudge.

January 10 – Be playful.

January 11 – Talk to yourself the way a loving friend would.

January 12 – Acknowledge your mistakes.

January 13 – Read our best articles of 2025 (link below).

January 14 – Look for one small thing to appreciate.

January 15 – Notice how emotions show up in your body.

January 16 – Break a big goal down into smaller steps.

January 17 – Be an active, engaged listener.

January 18 – Take our Science of Happiness course (link below).

January 19 – Stand up for what’s right.

January 20 – Lend a hand.

January 21 – Cultivate small moments of love and care with others.

January 22 – Listen to our top podcast episodes of 2025 (link below).

January 23 – Remember your ancestors.

January 24 – Reflect on what matters to you.

January 25 – Say thank you.

January 26 – Think about the impact you want to have on others.

January 27 – Tune in to your sense of touch.

January 28 – Read a good book.

January 29 – Follow your conscience.

January 30 – Practice critical thinking.

January 31 – Plant a seed for a better future.

Drop me a line and have a great week! 

Sources:

• https://greatergood.berkeley.edu/
• https://greatergood.berkeley.edu/images/uploads/GGSC_Happiness_Calendar_Jan_2026.pdf
• https://greatergood.berkeley.edu/quizzes/take_quiz/awe
• https://greatergood.berkeley.edu/article/item/the_best_greater_good_articles_of_2025
• https://ggsc.berkeley.edu/what_we_do/online_courses_tools/the_science_of_happiness
• https://greatergood.berkeley.edu/article/item/the_top_science_of_happiness_podcast_episodes_of_2025
• Image: https://deepai.org/

Choosing Your Word for 2026

Greetings all!

How do you want to feel in the next year? Have you picked your word for 2026? 

It might have already revealed itself to you or it might simply “feel right.” Sometimes your word arrives as a quiet knowing, a sense of “yes, this is it,” even if you cannot explain why. But if you are still unsure, try this:

First, take a moment to reflect, reconnect with your intentions, and start awakening your energy. You do not need to know what 2026 will look like or how things will come together. All you need is a sense of how you want to feel in the year ahead. 

1. When you imagine yourself at the end of 2026, what do you hope feels different inside you?

2. Why does this feeling matter to you right now?

3. Imagine that you do feel this way in your everyday life. What does that look like? For example:

a. How do you begin your mornings?

b. How do you spend your time?

c. What small choices or rituals help you stay connected to this frequency? 

Next, think about what word captures the essence of the feeling you want to live in. This word becomes an anchor for the year ahead, a gentle reminder of who are becoming and what you are welcoming into your life. 

So what feeling do you want to grow into in 2026? Happy New Year!  

Sources:

• https://hhemarketing.com/author/baron-reid_cbr/events/2026/anwtvb/pdfs/A-New-Way-to-Vision-Board-2026.pdf (slightly modified by me)
• It was a lot of fun generating the image at https://deepai.org/

It’s Always Okay to Say No

Greetings all!

How is your mental battery this holiday season? Are you feeling festive? Excited? Or overcommitted, drained, and burnt out? Remember you can always say NO!

I love this CALM message: “It’s not your job to make it perfect over the holidays. You’re not Santa Claus.” 

Here are playful and lighthearted ways to say no:

• “My heart says yes, but my body says no.”
• “I want to say yes but my mental health says no.”
• “I’m spoken for that night, but let’s catch up soon!”
• “I can’t make it this time but I look forward to seeing you after the holidays”
•  “I’m sorry I can’t make it, but I hope you have a wonderful time!”
•  “Sorry — I already have plans” (self-care is a valid plan, by the way)

Image from: https://kevinspear.com/holiday/christmas/cartoon-christmas-stress

-> Remember: You don’t have to be the life and soul of the party. You are not even expected to be *at* the party.

-> Reflect: When have you said 'yes' recently when you wanted to say 'no'? What is something you want to say 'no' to but do not feel like you can? Say 'no' to that thing this week.

-> Reframe: I’m obligated to go → I can decide how I spend my time.

Honor how you are feeling and prioritize self-care and your own needs. Have a great week!

Christmas Tree Spritz

Greetings all! 

Just look how festive and wintery this 3-ingredient cocktail looks – herbal, bubbly, easy, and fun! 

Image and recipe from 

https://www.thekitchn.com/christmas-tree-spritz-recipe-23756804 

Ingredients: 

• 1 tablespoon granulated sugar (optional)
• Ice
• 3 ounces chilled sparkling wine, such as Prosecco or Cava
• 2 ounces green Chartreuse (or substitute with St. Germain Elderflower Liqueur)
• 1 ounce chilled club soda or seltzer water, plus more as needed
• 1 fresh rosemary sprig, dusted with powdered sugar if desired (optional)
• Fresh or frozen cranberries, for garnish (optional) 

Instructions:

• Rim the glass: Wet the rim of a wine glass with a damp paper towel, and invert the glass into a shallow dish of granulated sugar, turning to coat. 
• Add the ingredients: Fill the glass halfway with ice, then add sparkling wine, green Chartreuse, and club soda. Stir gently to combine and garnish with rosemary and cranberries. 

Bon Appetit! Let me know how you like it!

Selection of Comics from Anežka Židkova

Source (and more!): https://www.boredpanda.com/cute-characters-comic-series-anezka-zidkovas/

Visiting Portugal

Images: Gate1 Travel

You Don’t Have to Feel Grateful to Be Grateful

Greetings all! 

If you are in the United States right now, this is the Thanksgiving week. Are you feeling thankful? 

A friend of mine reached out and said, “My family is getting together but I honestly don’t want to join them.”  Being around family isn’t always easy. Ram Dass once said that “if you think you’re enlightened, you should try spending a week with your family”.

 

Image: https://www.yourtango.com/quotes/funny-thanksgiving-memes

Here are some CALM thoughts for this week: 

“Gratitude feels hard sometimes. And that’s okay. When stress strikes, burnout bites, or depression looms, it’s not always helpful to force yourself to feel grateful. So take the pressure off.

Authentic gratitude only comes when you honor where you’re at anyway — even if that’s sad or mad or lonely.

So here’s permission to *not* feel grateful this week. Feel however you’re feeling. You can feel grateful next week, or next month. It’s all good.

-> Remember: Sometimes growth comes from the being, not the doing

-> Reflect: Who are you most grateful for? Tell them

-> Reframe: Just be grateful → Just feel however you're feeling” 

Image: https://www.yourtango.com/quotes/funny-thanksgiving-memes 

I hope you allow yourself to feel however you’re feeling! Have a great week!