Uncage Your Happy - 21 Day Happiness Challenge
- Heather Alice-Marie
- Mar 13, 2025
- 4 min read
Updated: 1 day ago
I remember the exact moment. A simple conversation with my friend. Or that’s what it seemed to be. It was a conversation that changed the trajectory of my life. Maybe that sounds a bit dramatic, but it’s true. I didn’t know it at the time, but reflecting back it was the moment that changed everything for me.
“Heather, in general, why is it that we always talk about the things that bother us? Things that are negative? We spend so much time talking about all the things that bother us, and less time on all the things that are positive and going right.”
I sat there for a minute processing what Luis was saying. My response was. You are right. It was one of those Aha moments.
That simple question sparked a change in me. Right then and there, we decided to break the habit of negativity and create a new habit. We committed to a 21-Day Happiness Challenge, where we would write down one thing that made us happy each day.
The 21-Day Happiness Challenge
For 21 days, I took time at the end of each day to reflect, thinking about all the things that happened.
Small, big. (mostly small) And I wrote one thing that made me feel happy.
I began to look forward to reflecting on my day - and this simple practice shifted my focus from negative thinking to the positive aspects of my life.
The Unexpected Power of Gratitude
This simple 21-Day Happiness Challenge became the foundation of my personal growth journey and changed the entire trajectory of my life.
It opened my eyes to the power of gratitude. Taking time each day to appreciate the things we have, big or small, can truly change your perspective. Nothing pretty & nothing fancy.
Maybe you are already on your personal growth journey. Maybe you are feeling that nudge deep inside that it’s time to make a change. Maybe you are just beginning our journey.
Wherever you are - you are exactly where you need to be.
Don’t ignore that nudge.
Should you choose to follow your heart, this is the foundation.
Gratitude opens the doors and it is also the silver lining when the universe decides to challenge you to make room for what it is you truly desire in your life.
Uncage Your Happy: 3 Action Steps
Feeling inspired to Uncage Your Happy?
Here are 3 things you can do today:
Start Your Happiness Challenge: Challenge yourself to write down 1 thing that makes you happy each day for 21 days. This simple practice can shift your focus to the positive aspects of your life.
Shift Your Perspective: Notice your inner critic and consciously choose to reframe negative thoughts into positive affirmations.
Practice Gratitude: Take a moment each day to express gratitude for the things you have, big or small. Gratitude journaling is a great way to cultivate this practice. Unlock your happy with the Uncage Your Life Journal. Get yours here!
With gratitdue,
Heather Alice-Marie
💌 P.S. This happiness challenge is what inspired me to create the Uncage Your Life Gratitude & Happiness Journal — a beautifu; space to slow down, reflect, and let gratitude be something you feel, not just think about.
If you’d like to explore this work in a more embodied way, you can also:
→ Try a free somatic audio session to calm your mind and reconnect with your body
And if staying connected feels right for you:
You can also find me on Instagram @heatheralicemarie and on Substack 💛
About Heather Alice-Marie
Heather Alice-Marie is a somatic practitioner the founder of Uncage Your Life.
Her work centers on creating space for somatic self-evolution through somatic practices, body wisdom, and fire activation work.
Through guided audio sessions and personalized somatic practices, she teaches women to learn their body's language, face what's caging them and step into their power.
Uncage Your Happy – 21 Day Happiness Challenge FAQs
Q: What is the Uncage Your Happy 21 Day Happiness Challenge?
A: The Uncage Your Happy 21 Day Happiness Challenge is a simple daily practice focused on noticing and writing down one moment of happiness each day for 21 days. The challenge is designed to gently shift awareness, perspective, and emotional energy through intentional reflection and gratitude.
Q: Why 21 days for a happiness challenge?
A: Twenty-one days is often associated with building awareness and creating momentum. In this challenge, the goal isn’t perfection or habit tracking — it’s consistency. Over time, daily reflection helps retrain attention toward what’s already present and meaningful.
Q: How does a happiness or gratitude challenge actually work?
A: A happiness or gratitude challenge works by shifting focus. When you intentionally look for moments that feel good — even small ones — your nervous system and mindset begin to soften. Over time, this practice can influence how you experience your days, your thoughts, and your emotional state.
Q: Is this challenge about forcing positivity?
A: No. The Uncage Your Happy challenge isn’t about ignoring hard emotions or pretending everything is fine. It’s about noticing moments of happiness alongside real life. Gratitude here is about awareness.
Q: Do I need a journal to do the 21 Day Happiness Challenge?
A: While you can complete the challenge in any notebook or digital format, having a dedicated journal can help create a sense of ritual and consistency. Writing things down allows the experience to land more deeply and become something you return to intentionally.
Q: What if I miss a day during the challenge?
A: The practice is flexible. You can pick up where you left off or simply continue noticing moments of happiness without pressure. The focus is awareness, not rules.
Q: Who is this happiness challenge for?
A: This challenge is for anyone who feels stuck in autopilot, overwhelmed by negativity, or disconnected from simple moments of joy. It’s especially supportive for people navigating stress, burnout, or personal growth transitions.
Q: Can a small daily gratitude practice really change how I feel?
A: Yes. Small, consistent practices often create the most sustainable change. Over time, noticing moments of happiness can shift perspective, soften inner dialogue, and help you feel more present in your daily life.
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