Creating More Happiness and Less Unhappiness: A Personal Journey Through the Action for Happiness Volunteer Training Programme
Introduction: Choosing to Begin Again with Kindness
Every meaningful journey begins with a quiet intention - a gentle whisper within that says, “I want to make a difference.” For me, this intention emerged from a lifelong commitment to wellbeing, connection and compassionate living, shaped by my family, my Buddhist upbringing, my work as a wellbeing mentor, teacher, university lecturer, and my belief that small acts of kindness ripple far beyond what we can see.
In 2021, I first joined the Action for Happiness community. Over the years, sharing poems, reflections, music and moments of kindness felt natural. But in recent months, something shifted within me — a deeper desire to serve, to help nurture happier communities, and to support others on their emotional journeys. When I was accepted into the Action for Happiness Volunteer Training Programme, it felt like a natural next step, yet also a profound one.
This four-module journey turned out to be far more than a training course. It became a mirror, a teacher, and a companion — one that helped me revisit the simple but powerful truth at the heart of the movement:
Happiness is not a solo pursuit.
We flourish when we help each other flourish.
What follows is a simmary of everything that I learned —
not only from the science-backed material, but from the quiet reflections, the personal insights, and the deep sense of purpose that unfolded along the way.
Module 1: The Foundations of a Happier World
The programme begins by reframing a simple but often overlooked principle: happiness and kindness are intertwined. They are not luxuries but essential ingredients of human thriving. The evidence is clear — our relationships, our sense of belonging, and our acts of giving are some of the strongest predictors of life satisfaction.
The course opens with a self-reflection exercise, inviting volunteers to check in honestly with four core questions. When I reflected on my own satisfaction with life, compassion for others, sense of belonging, and belief that my actions create positive change, I realised something essential:
Happiness is deeply personal, but also deeply shared.
To nurture it in ourselves is to create space for it in others.
Action for Happiness recognises this interdependence. Their entire movement is built on the understanding that wellbeing grows in community, not isolation. The module introduces four pillars that underpin both the training and the community groups:
1. TUNE IN – Honesty with ourselves
We cannot change what we refuse to acknowledge. Tuning in helps people recognise the emotions beneath the surface — the joys we forget to savour, the stresses we carry quietly, the longings we have not named.
2. EXPLORE – Learning from science
The movement is grounded in research from psychology, behavioural science and wellbeing studies, reminding us that happiness is not vague or mystical; it is a skill we can develop.
3. CONNECT – Finding strength in community
True change emerges when people reflect together. Sharing stories, vulnerabilities and insights creates belonging, and belonging creates hope.
4. TAKE ACTION – Turning insight into behaviour
Thinking differently is valuable, but acting differently transforms lives.
The first module culminates in something quietly powerful:
The Volunteer Pledge.
“I pledge to create more happiness and less unhappiness in the world.”
Writing my name beneath those words felt both grounding and uplifting. It affirmed a truth I’ve always believed: every act of kindness — from holding a door to listening deeply — matters.
Module 2: Mindful, Grateful, Kind — The Core Skills of Wellbeing
If Module 1 planted the seed, Module 2 nurtured it.
Action for Happiness identifies three fundamental skills that support a happier and more fulfilling life:
Mindfulness – to notice the present moment with acceptance
Gratitude – to recognise the good that is already here
Kindness – to nurture the wellbeing of others with care
These are not abstract ideas; they are daily practices that transform how we think, feel and relate. The science behind them is extensive — mindfulness reduces stress and improves emotion regulation; gratitude lifts mood and strengthens relationships; kindness fosters connection, purpose and inner warmth.
For me, these practices already formed part of my life, but the training helped me integrate them more intentionally:
Mindfulness
I practise mindfulness in everyday transitions — walking to the station, waiting for my phone to charge, pausing before sleep. A single breath can soften overwhelm and invite calm.
Gratitude
I remind myself to appreciate my health, my family and my work. Gratitude journaling, meaningful conversations and mindful moments over coffee anchor me in what is good, even on difficult days.
Kindness
Kindness is my compass. Sending my son loving-kindness (mettΔ) during his university journey felt both empowering and deeply peaceful. Kindness, I realised, is not simply an outward gesture; it is also an inner orientation.
The module also introduced the 10 Keys to Happier Living:
Giving, Relating, Exercising, Awareness, Trying Out, Direction, Resilience, Emotions, Acceptance and Meaning.
These offer a practical blueprint for cultivating a happy and purposeful life — one that aligns beautifully with the Buddhist principles I grew up with.
By the end of Module 2, the pledge expanded:
“I pledge to create more happiness and less unhappiness in the world… by taking action every day to be happier myself.”
This addition is significant. We cannot pour from an empty cup. Self-care is not selfish; it is the foundation of service.
Module 3: How to Connect Well with Others
Module 3 turned the focus outward — towards communication, relationships and meaningful connection. It explored how volunteers can “hold space” for others, creating environments where people feel safe, seen and supported.
The module introduced the Five Golden Rules:
1. We really listen to each other
Not just hearing, but listening — without interrupting, judging, or rehearsing our reply. True listening gives people a rare and precious gift: to feel understood.
2. We focus on what’s working well
This is not blind positivity; it is strength-based attention. Highlighting what is going right helps people feel capable, valued and hopeful.
3. We are open about our feelings
Authenticity invites authenticity. When we name our emotions gently and honestly, others feel permission to do the same.
4. We practise safe boundaries
Volunteers are not therapists. Being aware of how much to share, how deeply to engage, and when to step back is essential.
5. We maintain a spirit of kindness
Kindness is the thread that holds it all together — a steady, patient, compassionate way of being with others.
Throughout the module, we explored:
Active listening — fully present attention
Good questions — curious, neutral, open
Positive responses — acknowledging feelings and highlighting strengths
Compassion and boundaries — caring without overextending
Safeguarding — recognising vulnerability and signposting support
This module was deeply aligned with my professional life as a lecturer and wellbeing mentor. Listening, holding space and balancing boundaries are skills I practise daily with students and colleagues. Revisiting them in the context of AfH felt like returning home to principles I cherish.
By the end, the pledge expanded once again:
“…and connecting with others in ways that help them become happier.”
Connection is the bridge between individual wellbeing and collective flourishing.
Module 4: Spreading Happiness in the World
The final module zoomed out to the larger vision of the movement. Action for Happiness is not simply a wellbeing initiative; it is a global movement for systemic change.
Their strategy unfolds in three stages:
1. Attract and engage millions
To inspire more people to prioritise wellbeing, kindness and community.
2. Create deep and lasting individual change
Through courses like Happiness Habits, monthly calendars, and supportive groups.
3. Influence systems and institutions
To encourage workplaces, schools, universities and communities to embed wellbeing into their culture and decision-making.
A happier world, as I see it, would be one where:
People feel seen and valued
Communities uplift each other
Systems prioritise wellbeing over performance
People slow down long enough to notice each other
Acts of kindness ripple outward naturally
The module also emphasised inclusivity.
Action for Happiness belongs to no religion, political ideology or commercial interest. It welcomes everyone — all faiths, all backgrounds, all identities.
As a volunteer, championing diversity means honouring every voice, challenging assumptions, and creating spaces where all can belong.
The module also introduces the powerful opportunity to lead a Happiness Habits Course — a six-week programme that transforms lives. When asked whether I would lead one in the future, my answer was simple:
Yes.
Not out of obligation, but out of alignment — a sense that this is part of my path.
The module concluded with the Five Volunteer Promises, covering values, facilitation, materials, safety and conduct. These promises ensure that volunteers uphold the integrity of the movement and protect the wellbeing of all participants.
And then, finally, the fully expanded pledge:
“I pledge to create more happiness and less unhappiness in the world by taking action every day to be happier myself, connecting with others in ways that help them become happier, and volunteering my time to spread happiness in the world.”
Signing this pledge felt like a commitment not only to a movement, but to a way of living — a way rooted in kindness, steadiness and compassion.
Reflections on the Journey
This volunteer training has been transformative. It has deepened my awareness, clarified my purpose, and aligned beautifully with my values as a teacher, wellbeing mentor and parent. It reminded me that:
✔ Listening is a form of love
✔ Kindness is a quiet form of courage
✔ Mindfulness is the anchor that steadies us
✔ Boundaries protect both ourselves and others
✔ Community is where healing begins
✔ Happiness grows through shared action
I am grateful for the opportunity to serve in this way. If I am successful in becoming a volunteer, I hope to continue sharing poems, reflections, music and guidance — gentle reminders that we all deserve to be happy, supported and seen.
Action for Happiness has given me something precious:
a renewed sense of purpose
and a community committed to bringing more light into the world.
To all who walk this path - may we continue to plant seeds of kindness wherever we go. And may those seeds bloom into a world where everyone feels they belong.
With best wishes
Adisha Kariyawasam
23rd November 2025
