Fun ways to feel good in an instant

With these challenging times, my mission continues to spread hope and give us all reasons to smile and feel good.

Check out some of the things i have created and why not try them and let me know how you get on.

Learn the words to  Wake up and feel happy boom boom

Now you know the words go to sound cloud and  sing along 


Also do check my youtube channel and check some of my fun stuff.


Step out and celebrate your Awesomeness

If you are reading this and you don’t feel too good about yourself, I want you to smile and know that you are unique, special and are loved. Don’t let anyone drag you down and make you feel inferior.  Make these affirmations below part of your daily routine every morning.( You can also write your own)

Today is The Day of Awesomeness, and it  celebrates the awesome that exists in each of us every day, and gives us an excuse to make our awesomeness shine.

How to celebrate the Day of Awesomeness

Walk down the street and be your awesome and incomparable self, and then make a point of recognising the awesomeness in other people!


Quit complaining and take action to achieve your goal

We are all equally gifted and it’s all a matter of choice and initiative whether we’ll become the best version of ourselves or live an average life. Do not let what you can’t do stop you from doing what you can.




  1. Believe and know that you can succeed
  2. Focus on making at least one of your goals become a reality
  3. Write down and review each day all the reasons why you want to achieve your goal.
  4. Imagine the things you will be doing once you have achieved you goal.
  5. Research how other people have achieved the same thing you want to achieve
  6. Everyday do something that will move you closer to your goal.
  7. Challenges will come your way, but don’t you give up
  8. Network with like minded positive people

“The mark of a successful person is his or her ability to see problems as opportunities instead of obstacles. And the most important lessons take place not when you celebrate the good times but persevere during the bad ones. Indeed, that’s why the bad times make the good times so good!” UCB

15 Minutes – Feel good Lunch time sessions

It can be tempting to view lunch breaks as a time to throw down some food before cracking on with work again but a lunch break should really be exactly that – a ‘break’. Ideally, lunch breaks would be viewed by busy workers as a chance to get away from work, refresh their minds, socialise with colleagues, and sit and enjoy a meal.

“Only by having a proper break from our work, and good, healthy food, can we really have a hope of being productive and fresh throughout the rest of the day.”

Benefits of the session
My 15 minutes Feel good Lunch time sessions is a good way for you to get away from your work, clear your mind,refresh and recharge so that you are ready to be more productive and improve your mental wellbeing.

What the session includes:
• Breathing and meditation
• Laughter

• Dancing and singing
• Tools to take back to help you maintain the feel good factor
• Feel good photo booth accessories– option for you to take fun photos

Book your 15 Minutes – Feel good Lunch time sessions

Email: for more details

Steps to make your dream come true #MakeYourDreamComeTrueDay

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.”   Motivational speaker Earl Nightingale.

Over the last decade, though I have achieved a lot, I realised that I have also tried to work on too many ideas at a time and towards the later part of last year I felt exhausted and drained.

I took  a couple of days to review all the things I wanted to achieve and now I am, working on my 2 goals. I realise now that by me focusing on these two goals,  it will make a lot of my smaller goals and  dreams become a reality.


How you too can start this process

Get yourself a notebook to write down the answers to these questions:-

Firstly write down all you want to achieve and spend time to really focus on one or two of these goals over the next 3 months.

What is the 1 or 2  goal you want to work on?

Why do you you want to work on that goal?

How would you feel once you have achieved that goal?

Take Action

Research people  who have achieved your goal and make note of the things they have done and how they did it.

Write down your action plan broken down into little steps you will take each day towards achieving your goal.

Create a vision board using photos, words etc that will help you see your goal being accomplished.

Everyday  set your intention to do at least 3 things that will move you closer towards achieving your goals

Celebrate your little successes


Every morning 

Spend a few minutes just being grateful for what you have achieved so far.

Review the 3 things you are going to do today

Spend a few minutes being thankful for all the people, resources and opportunities that are coming your way.


Every evening before you go to sleep

Spend a few minutes just being grateful for what you have achieved so far.

Spend a few minutes looking at your vision board or just imagine how your life would be once you have achieved your goal.







Show casing my 2019 #ChristmasHat

My love for Christmas hats – this year I decided to use some of my left over decorations to create my hat. It has been a talking point at various events I have attended. One lady even offered to but the hat from me. I just couldn’t     part with it ,so it will be part of my existing hat collections which I hope to display at a gallery one day.


My Christmas Hat Creations #HappinessSpreader

I do love hats,and every Christmas I do like making my own creations. I get the hats and then add my own special touch to them. I am just finishing my 2019 hat and I shall share this with you over the weekend, So do come back and check.

I love wearing my hats going shopping and I can always see the smile on people’s faces as they look at my hats, it is one way of me doing what I love – spreading joy as a happiness spreader.




Improve your wellbeing with the #Laughie

The Laughie – A new smartphone concept which has been shown to significantly improve people’s overall wellbeing through encouraging them to laugh.

“Laughing with the Laughie is a quick and easy exercise to add to your daily routine.” (Freda)


What is a Laughie?

The Laughie works in a similar way to a Selfie, but instead of taking a photo of yourself, you record record your own joyful laughter for one minute,

Research and Development of The Laughie

The study was conceived and conducted by Freda Gonot Schoupinsky, an online MSc Health Psychology student at the University of Derby, and supervised by Dr Gulcan Garip, to investigate the impact of laughter on wellbeing, and to answer calls from the medical community for a practical laughter prescription.

Read more about this research

Conclusions of the research

“Laughter is a universal sign of joy. Laughter is contagious and this study is the first to show that it can also be self-contagious. This enables us to use our own laughter to benefit our health and wellbeing. Laughing with the Laughie is a quick and easy exercise to add to your daily routine. (Freda)

How to create your #Laughie

How to use your #Laughie

Laugh with your Laughie whenever you can and watch as your happiness, well-being and positive outlook to life increases.


How to make your own Laughie


Do let me know how you get on with creating your own Laughie.


You can also order your own signed copy of my practical self improvement book Crown of smiles £4.99 + Postage. Email



Starting your day with good vibes.

I just love waking up early and going for a run whilst enjoying my local environment here in Gravesend Kent.

This is also in preparation for my 10k run next week for the charity Gingerbread.

6 fun things to help you feel good

If you are having a tough day or you just feel a bit down,  its time for you to just sit back, take deep breaths and put on your Crown of Smiles. It can be an imaginary crown of a physical crown that you can make or purchase.

1. Put on your Crown of Smiles

As you put on your invisible Crown of Smiles on your head, imagine you have a jar of happy oil which is being poured over your head.

2.Imagine that the oil is going through your body.

As the oil goes through every part of your body, from the top of your head to the sole of your feet, imagine your body tingling as you experience inner joy which lightens up your face with a beautiful smile.  Now start to move your body doing your happy dance as you say say

3. One Minute Smilence

4. SmileXercise

This is where you put on your most happiest and feel good song and as you dance around you keep smiling

5. Read the lyrics of this lovely song and let it lift your mood


6. Enjoy my song – Wake up and feel happy boomboom

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