Prologue 6
Thinking Habit Checklist 14

Part 1: 21 Days to Fall in Love with Me 16
DAY 1 ~ DAY 21

Part 2: 66 Days to a Vibrant Life 230
DAY 22 ~ DAY 66

Part 3: Questions to Find Myself 326
Chapter 1: Questions to Discover Your Strengths and Potential 328
Chapter 2: Questions of Gratitude and Affirmation About Life 340
Chapter 3: Questions to Bless Destiny and Look Forward to Life 352
Chapter 4: Questions for Finding Meaning in Relationships with Others 364
Chapter 5: Questions to Reflect on the Meaning of My Life and the Value of Existence 372
Chapter 6: Questions That Open My Dreams and Expectations for the Future 380

“Feeling good and thinking positively require practice.”
Mood training to take care of myself today

The environment we live in today is one of rapid change, competition, and an abundance of knowledge and information, making it easy to become mentally unstable.
When emotions like stress, anxiety, fatigue, self-reproach, and lethargy take over your day, your mood becomes unstable and unsteady.
In times like these, we need ways to deal with our emotions and thoughts in our daily lives.
Positive psychology and brain science explain that repeated words and actions create emotional flow, and that repetition changes the strength of neural circuits.
In particular, positive emotions broaden our attention and thinking, helping us cope more flexibly, and over time, they build psychological and social resources.

Positive emotions don't just make you feel good; they impact many areas of your life.
Barbara Fredrickson's broaden and build theory explains that emotions such as joy, excitement, and peace broaden our thinking, and that this broadening accumulates social and psychological resources in the long run.
Martin Seligman's PERMA model (positive emotion, flow, relationships, meaning, and achievement) states that happiness is not a single emotion, but rather the interaction of five axes.
Research by Robert Emmons and Michael McCullough has found that writing gratitude journals tends to increase life satisfaction, physical vitality, and relationship satisfaction, while Ethan Cross and Jason Moser have presented physiological and behavioral indicators that third-person self-talk—talking to yourself by name—mitigate emotional reactivity and help regulate attention.
Philippa Lally reported that the average time it takes for a habit to take hold in real life is 66 days (though this may vary from person to person).

Professor Park Sang-mi's workbook, "A Happy Mind is Also a Habit," was published, starting from the awareness of the effectiveness of positive emotions and the mental health issues of modern people.
This book is designed to help readers directly practice the 'positive brain training' that became a hot topic on Professor Park Sang-mi's YouTube channel, 'Park Sang-mi Radio', and helps them establish positive thinking habits and manage their daily lives.
During the 21-day intensive training period and the 66-day maintenance training period, you will train to build a positive brain centered on four positive routines: self-affirmation, writing, praise journal, and gratitude journal.

1) Self-affirmation: My brain recognizes my voice most clearly.
Set your daily emotional baseline with 30 affirmations each day.
2) Writing: The act of writing slowly by hand stimulates both the hippocampus (memory) and emotional circuits.
Slow down and deeply engrave the meaning by following sentences from Professor Park Sang-mi's best-selling book, "Depression is a Habit, Too," that help you read your emotions and choose a good mood.
3) Praise Diary: By specifically acknowledging the process, attempts, and recovery rather than the results, you can break the automatic reaction of self-criticism and restore self-efficacy.
4) Gratitude Journal: Shift your focus from lack to fulfillment, increasing the warmth of your relationships and life satisfaction.
Five minutes at night is enough.

The four activities suggested in the book each stimulate different psychological and neuroscientific processes.
Studies have shown that self-affirmations, even simple verbal techniques like "saying my name to myself," can help people achieve emotional distance and reduce physiological responses to negative stimuli.
Transcription is the process of slowly copying text by hand and recoding its meaning.
Given research showing that slow handwriting and active restructuring aid memory and comprehension, writing positive statements by hand forces you to process their meaning more deeply.
A praise journal is a device that fills the gap in self-efficacy by specifically acknowledging attitudes, attempts, and recovery rather than results.


Research on self-compassion has demonstrated its tendency to reduce self-criticism and mitigate stress responses, which is the foundation of resilience.
A gratitude journal is a training exercise that shifts your attention from 'lack' to 'fulfillment'.
Just writing down what you're grateful for three or four times a week can boost your positive emotions and life satisfaction.
The routine consists of 21 days of intensive practice followed by 66 days of maintenance practice.
It helps you adjust your baseline of thoughts, words, and actions toward positivity for the first 21 days, and solidify that path into an automatic response for the next 66 days.
In real life, the average time it takes for a new habit to stabilize is about 66 days.
Readers can continue their practice by following a scientifically known timeline of change.

Life is all about managing your mood!
How to keep my daily life enjoyable

A brain training program that creates lifelong positive thinking habits.

The reason why positive psychology is especially necessary in this day and age is even more evident in our daily lives.
For example, if an office worker exhausted from overtime and meetings continues a positive thinking habit routine (reading 30 positive affirmations out loud, copying a paragraph from a famous book, praising one effort today, and writing down three things they are grateful for) after work for just one week, they will notice changes such as being able to switch attention more quickly during work the following week and being less sensitive to objections during meetings.
This is in line with Barbara Fredrickson's broadening and building theory, which suggests that positive emotions broaden our attention and lead us to think of more problem-solving strategies.


Another example is when test takers incorporate two-minute affirmations and five-minute gratitude journals into their morning routine, they find their speech becomes more gentle in stressful situations and they are less likely to avoid subjects they struggle with.
A large-scale school field study also reported that brief mindset interventions had a positive effect on improving the grades and course completion rates of low-achieving students.
"A Happy Mind is a Habit" provides a positive brain training program that readers can immediately try.
As small repetitions accumulate, the spotlight shifts, decisions become simpler, and expression and boundaries become clearer in conflict situations.
Through the process of training with this book, you can find balance in your life through the experience of meaning, relationships, and accomplishments moving together.

This book is a practical guide that translates the insights from Professor Sangmi Park's best-selling book, "Depression is a Habit, Too," into a daily routine.
If you read the two books together, the flow of understanding → execution → internalization will be naturally connected, and even if you just learn the famous phrases included in this new work, you will experience a change that will make your emotions much more stable throughout the day.
The goal of a routine is consistency, not perfection.
As you move closer to automating positive thinking through the 21-day intensive practice period and the 66-day maintenance period, you will be able to move beyond being driven by emotions to becoming someone who can choose and control positive emotions.
The changes you can expect from this book are clear.


By organizing your morning emotions, the quality of your day improves, and your concentration and decision-making ability at work and school improve.
In relationships with others, expression and boundaries become clearer, and recovery after conflict becomes faster.
Basic health habits such as sleep, eating, and movement also stabilize, and self-support increases, reviving hope for the future.
Positivity is not just about being optimistic.
It is a skill that moves life, and it is an ability that anyone can acquire through practice.
"A happy mind is also a habit" is the most friendly training ground to develop that ability.