Positive relationships with our friends, family and colleagues are an integral element of wellbeing. As social beings we need to connect, feel affection, friendship and love but if relationships really are so essential to wellbeing how can we nurture them? [Read more…]
When we use our highest strengths to meet a challenge we are in a state of flow, Martin Seligman describes the feeling of flow as, “being one with the music, time stopping, and the loss of self- consciousness during an absorbing activity”. Full engagement in an activity supports us to develop, learn, create and flourish. [Read more…]
How do you react when others encourage you to be more positive? Your response is likely to sit somewhere along a scale ranging from annoyance to wondering why increased positivity seems to be so popular. So does the evidence show that positivity is good for you? [Read more…]
Resilience: from the Latin word resilo – to jump back. The capacity to bounce back from adversity, adapt and succeed.
Embracing difficulty is key to resilience. But what is it? Resilience describes our ability to manage difficulties effectively rather than be overwhelmed when confronted by adversity. Perhaps one of the most profound definitions is from Viktor Frankl, concentration camp survivor and author of ‘Man’s search for Meaning”. ‘When we are no longer able to change a situation, we are challenged to change ourselves.’ It comes as no surprise that Frankl’s work has been modified and applied in a workplace setting. An increasing body of research suggests that resilience is also a valuable predictor of success. Penn Professor, Angela Lee-Duckworth’s research suggests that resilience is an even more accurate predictor of success than IQ. A heady claim for something we’re not taught in school. So what’s is it about resilience that makes it such an important differentiator? Lets find out.
Glenn Richardson, Professor and chair, Department of Health Promotion and Education, University of Utah describes resilience as mental toughness and encourages employees to think differently about how they view difficulty. When met by challenge, Richardson suggests that we develop the mindful habit of taking a moment of calm to support ourselves in developing resilience, by making a choice to work with our emotions to accept failure and examine what we can learn from it. This presents a very different approach to turning away from difficulty to get the job done which employees are sometimes forced into doing by workplace pressures. Dr Gregg Steinberg suggests that challenge and adversity can develop emotional intelligence and grit, enabling people to bounce back to an even higher level of resilience than before. For Steinberg, adversity creates and shines a light upon what is missing in life, highlighting what we need to be more successful and happier. Watch Gregg talking about ‘Falling Up’ in our ’10 Best Resilience Videos’ blog. You might be asking yourself how you can turn towards difficulty or failure when your natural response is to turn away, run for the hills and avoid it. Resilience is a skill that can be learned and you can begin to work out your resiliency muscles right now. The next time you face adversity, try the following;
Embed calm checkpoints into your day.
Take a moment to notice what’s happening. Breathe and sit with what is there for you in that moment.
Known as ‘Affect Labelling’ this is where you identify the emotion. Try saying to yourself “Hello anxiety” if that’s what you’re feeling. Recognising and naming the emotion makes a distinction; you are experiencing anxiety rather than labeling yourself as an anxious person.
Work with what shows up.
As human beings we typically move towards what feels good and avoid what doesn’t, frequently missing what we feel neutral towards. Instead of moving toward the positive or trying to push difficult emotions away, bring a gentle curiosity to both. Notice your reaction without judging it. Reflect on the nuances of perceptions of positive, negative and neutral. Is there an associated response in the body? Tension or lightness? Bring mindful awareness to whatever arises.
It’s not Forever.
Recognising the impermanence of all emotions is key. Mindfulness teaches us that emotions are just mental events with a short life span. Ask yourself what you need in order to manage that emotion in this moment.
Reflect on what is really going on for you. Is there historical stuff or emotional baggage that has led to this emotion? Your response might be appropriate, now you’ve investigated you’re in a better position to choose how to respond effectively and skillfully.
Practice on a regular basis.
When you develop the capacity to face difficulty you are able to make more skillful choices. Mindful awareness of challenging situations gives us the opportunity to defuse difficult thoughts and emotions and create distance. With that distance we can choose our response rather than falling into habitual knee – jerk reactions.
Difficulty is part of life, it isn’t going anywhere soon but the good new is that resilience isn’t an absolute. Changing over time it can grow, be learned and developed. For more information on how to build your resilience check out our other blogs, our free ‘Build Your Resilience’ webinar or come to one of our resilience training courses, we’d love to see you there!
To find out more about building resilience or resilience training contact us at email@example.com
Your attitude to ageing – more than a passing thought?
We’re almost continuously bombarded with tips and advice about the secrets of remaining young but have you ever considered how your attitude towards ageing could impact you in other ways?
Ageing and resilience
New research from North Carolina State University (NCSU) examines the link between attitudes towards ageing and resilience. The team at NCSU were curious to know why previous research examining older adults attitudes towards ageing and resilience had shown mixed results. Lead researcher, Jennifer Bellingtier explains,
“… some studies have found that older adults are less resilient than younger adults at responding to stress; some have found that they’re more resilient; and some have found no difference … we wanted to see whether attitudes toward aging could account for this disparity in research findings. In other words, are older adults with positive attitudes about aging more resilient than older adults with negative attitudes?”
Forty three participants, aged between 60 and 96 were asked to complete a daily questionnaire regarding stress and negative emotions they’d experienced over a period of eight days. Researchers factored for how optimistic and upbeat participants generally were in order to establish whether attitudes specifically towards ageing influenced resilience. Participants were asked a series of questions at the beginning of the research to establish their attitudes towards ageing. For example, researchers asked if participants felt they were as useful now as they were when they were younger, or whether they were as happy now as when they were younger.
Bellingtier and her team found that older people with a more positive attitude towards ageing were more resilient in the face of stressful events. The older people with a more positive attitude did not show a significant increase in negative emotions on more stressful days. Participants with a more negative attitude towards ageing showed significantly increased negative emotions in relation to stressful events.
Implications of the research
The way we think about ageing has a very real impact on our ability to manage stress as we get older. Stress has been linked to an increased risk of cardiovascular disease. The research illustrates the importance of managing our emotions and cultivating the skills that allow us to effectively deal with stress. We’re are all able to practice and develop the techniques that enable us to enhance a feeling of calm and quickly move away from negative emotions rather than dwelling on whatever has caused us to feel that way. Why not try Positive Change Guru’s ‘how mindful are you? assessment to get started on managing your negative emotions.
We love to talk about all things positive psychology at Positive Change Guru. Check out our forthcoming events or get in touch to find out more about our suite of courses. We’ll be excited to talk to you about bespoke positive psychology training for your organisation.
Flow, the model of performance introduced to Positive Psychology by Mihaly Csikszentmihalyi is big news both in the workplace and outside of it. But what is it? Think of a time when you’ve been completely immersed in a task, when distractions were minimized and you lost sense of time and space. Got it? Well that’s flow. If you can answer ‘Yes’ to the following questions whilst undertaking a task, you’ve probably found yourself in flow;
- You’re doing it because you’re motivated
- You’re completely focused on the task
- You lose sense of time, hours feel like minutes
- You’re not worrying
- You have a sense of control
- You forget yourself
- You feel inspired
- You don’t really notice your surroundings
- You’re enjoying it and feel good as you get on with the task, you’re on a roll!
- You feel as though you’re achieving something
Csikszentmihalyi narrows it down to two characteristics that must be present for flow to occur:
- We should know what to do moment by moment whilst participating in the activity or task and utilise feedback instantly
- The abilities of the person undertaking the task match the opportunities for action
Put more simply, he describes it as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from your previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost”
Or, as Lyubmirsky describes it, “being involved in life” rather than being on autopilot.
Surprisingly, adults often report experiencing more flow in the workplace than in their personal life outside of work. This might have something to do with the parameters and guidelines around work, which you’ll see below, are a necessary part of creating more flow in life. But rest easy, flow is an essential element of happiness whether you’re at work or not and can be applied to friendships, relationships, projects, hobbies and sports.
Why does it matter?
Research suggests that people who feel flow experience greater levels of wellbeing. This doesn’t mean that each time you participate in a task you’ll feel euphoric and instant happiness (if only). Instead, studies suggest that after the task has been completed, people feel a sense of accomplishment, a greater subjective sense of wellbeing along with purpose and meaning. All ingredients of happiness and flourishing according to Martin Seligman, the ‘father’ of Positive Psychology. Csikszentmihalyi says it’s one of the secrets to finding happiness in life. In our book that makes creating flow worth a go.
To introduce more flow experiences into your day to day activities, Csikszentmihalyi recommends the following in his book, ‘Finding Flow”.
- Seek out situations where you’re fully involved in the challenge. It’s not too easy for you and there is some ‘stretch’ involved in the task for you, you’re pushing yourself outside of a comfortable level of performance.
- The activity has a set of goals and requires certain actions. The rules help you get into flow because you’re not wondering how to do something. It’s clear.
- Learn to focus your attention. Train yourself to focus on moment to moment awareness so you’re able to concentrate fully. Try practicing mindfulness to hone this skill.
- Apply flow to routine tasks. Lyubmirsky suggests ‘microflow’ experiences created by applying goals and rules to everyday tasks. See how you can apply these to something you do every day, for example, creating a personal best time for completing your administrative tasks or seeing if you can bring your full attention to a conversation.
- Aim for superflow. This is when you’re in maximum flow with the volume turned up. You’ll get there with practice, from small microflow projects, to practicing your moment-to-moment awareness on a regular basis. That’s you rewiring your brain and honing your skills until you’re able to move into superflow with ease.
With a little bit of practice and effort, flow is something that, when cultivated will pay dividends in your wellbeing and happiness. Want to find out more about flow? Here’s the man himself at TedX Monterey, California https://www.ted.com/talks/mihaly_csikszentmihalyi_on_flow?language=en
We love to talk about all things positive psychology at Positive Change Guru. Check out our forthcoming events or get in touch to find out more about our suite of courses and discuss bespoke positive psychology training for your organisation.
The business world has long since recognised the value of using coaches for their top performers. But coaching skills don’t have to remain the exclusive domain of a professional coach. What if you were to grow those exact same skills in house? As an internal coach you are uniquely placed to develop powerful relationships along with lasting individual and organizational change. Leaders are increasingly developing their own coaching style of leadership, viewing coaching skills as a core leadership competency. So what are coaching skills and how exactly can you develop them?
Traditionally the model of development pivots on shoring up our weaknesses. Good leaders recognize that this is an outmoded (and incorrect) deficit model. Instead, by taking a strengths based approach, looking at what’s working, rather than what isn’t leaders are able to increase efficacy. Enter positive psychology. Research (Linley 2009) demonstrated that by identifying and leveraging strengths we see a bump in performance of around 38%. Once you’ve identified the strengths of your team you can begin to develop them, aligning them with your business goals and challenges. Not sure what a strength is? Go to the world’s most used, free strengths assessment, the VIA at www.authentichappiness.org and take your team with you.
When you’re coaching others it’s important to be curious about them, the environment they operate in and the world around them. Curiosity will help you to stay open to new ideas and innovations, keeping you a step ahead of the game. Being curious will prevent you from believing that you have all of the answers, leaving you open to fresh ideas and suggestions from your team. Growth mindset coaching questions to develop your curiosity and your team are;
“What do YOU think some options are?” “What would YOU do?” “What are the pros and cons of each option?” “How would you advise a colleague?” “What is the learning information here?” “What can you do differently next time?” Ask questions that will help your team, to identify their motivations, to see other alternatives and achieve their goals.
Feedback and Accountability in Positive Psychology Coaching
It’s that checking in with staff on their progress that makes such a powerful difference to achieving success. Research by Christine Porath and Gretchen Spreitzer found that the four factors necessary to sustain a high performing team were; feedback, autonomy, civility and information sharing. It’s a growth mindset blueprint for success. Feedback enables your team to know if they’re headed in the right direction. Make it clear, timely, specific, non-judgemental and positive. Once accountability has been established, staff have a whopping 95% chance of achieving their objective. Think about the systems and processes that you have in place to enable staff to build this sort of accountability into their role. Consider how you support, encourage and motivate staff to be accountable for the goals that they have committed to.
Yup, it sounds obvious but often it descends into either combative listening; waiting for the other person to shut up so that you can interject with your own point of view and tell them how they ‘should’ be doing it or passive listening; peppered with a string of “Umms” “Uhuhs” or nods as you slowly zone out. A coaching skill that is often overlooked.
With genuine listening you’re aiming for active and reflective. Make sure you focus as you listen and regularly reflect back to check your understanding of what has been said. There really is nothing quite like the attention of a good listener and this skill will help you to build rapport to boot. Leave your own agenda behind (remember your curiosity?) keep interruptions to a minimum and watch the dialogue flow.
Positive Psychology Coaching and Communication
Karen Tweedie of Access Leadership says “Better conversations mean better relationships, which lead to better output.” Below are a few tips to help the coaching leader support direct reports or other key stakeholders:
- See yourself as a thought partner, listen for potential (of people and ideas)
- Keep your questions open-ended (be willing to be surprised)
- Encourage self-discovery (encourage colleagues to find their own answers to their own challenges)
- Put your attention on the person in front of you, not the issue
- Expect that the person is capable of discerning the best approach
- Empower the other person to succeed – remove obstacles, provide resources
- Maintain accountability, celebrate effort and results
Once you’ve mastered these coaching skills you’ll have a vital addition to your leadership competencies, increasing your impact, developing your people, improving your relationships and your results.
Why coach using positive psychology? Rarely are jobs designed to match the talents, preferences, and aspirations of the individual. Dr. Amy Wrzesniewski, professor of Organizational Behavior at the Yale School of Management, discusses the art and science of job crafting.
We love to talk about all things positive psychology at Positive Change Guru. Check out our forthcoming events or get in touch to find out more about our suite of courses and discuss bespoke positive psychology training for your organisation.
A big thank you to Gill for today’s Thanksgiving blog.
Cultivating the habit of gratitude
It’s thanksgiving and the time of year when we look for reasons to, you guessed it, be thankful. But what if we decided to practice gratitude 365 days a year? What would happen? A study published in Personality and Individual Differences 2012 found that subjects who practiced gratitude experienced fewer aches and pains. Wharton Business School researchers at Penn University found managers who said “Thank you” motivated their employees to work harder. We know from a glut of research from positive psychologists that the benefits of gratitude range from improved sleep, increased ability to manage stress, elevated levels of energy, improved emotional and physical health to better relationships. The list goes on.
Gratitude and happiness
So, we know that it’s good for us, but what is it? Robert Emmons, PhD and author of ‘Gratitude Works’ and ‘Thanks! How The New Science of Gratitude Can Make you Happier’ describes gratitude as the ‘forgotten factor’ in the happiness equation. He states that gratitude is a story of two parts. Firstly, “it’s an affirmation of goodness. We affirm that there are good things in the world.” Secondly, “We recognize that the sources of this goodness are outside of ourselves.” Emmons goes on to say that he sees gratitude as “a relationship strengthening emotion.” And if that isn’t a good enough reason on its’ own to practice gratitude, Lisa Aspinwall, Professor of Psychology at the University of Utah found that those who practiced being thankful experienced a huge boost to their immune system.
Five habits that cultivate an attitude of gratitude
Sometimes it’s easy to focus on what we don’t have rather than what we do. The evolutionary negativity bias in our brain can lead us to focus on the negative more readily. If you have an innate tendency towards a glass half empty than half full, fret not, there are simple steps that you can take to rewire your brain and build your gratitude habit on a daily basis.
- Say ‘Thank you’. This one is simple. Look for things that people have done that you can thank them for; great service in a shop, help from a colleague, a kind comment from a friend and either say it in person or ink it in a ‘Thank you’ note.
- Keep a Journal. At the end of each day, reflect upon the last 24 hours and write down at least 5 things that you are grateful for. Remind yourself throughout the day that you are consciously looking for experiences that you are grateful for. This constant reminder is a clever way of retraining your brain to focus on the positive so you’re getting two for the price of one! Think about goals you’ve achieved, tasks completed, people who’ve helped you or events you’ve enjoyed. Remember to focus on five new things you are grateful for each day to keep your gratitude neurons firing!
- Practice Mindfulness. Being in the present moment with judgement allows you to experience moment fully without labeling it as ‘good’ or ‘bad’. As you go about your day, stop, pause, take a breath and reflect upon what you are grateful for. You could try this with a morning walk to work, a cup of tea, a smile from a stranger or a moment outdoors in the sunshine.
- Find a gratitude buddy. Like all habits, once you’ve committed the going can at times be tough. With a gratitude buddy you;ll have someone to share your thankful moments with, to support you and to keep the momentum going (and something or someone else to be grateful for). It doesn’t have to be face to face, you can email or Skype each other daily with the 5 things you’re grateful for from your journal.
- Don’t give up when your inner grouch takes over. Yes, it’s true, we all have days when we feel like the ‘Grinch’ and can’t find anything to be grateful for. When you hit this kind of bump in the road, dust yourself down, cut yourself some slack and remember tomorrow is another day.
If you’d like to find out more about the benefits of gratitude, this video of Robert Emmons on the subject is a great place to start:
Transformation and Positive Psychology
Would you like to increase your wellbeing? Are you curious to know the practical steps you can take towards positive transformation? Perhaps you’d like to promote a thriving and productive culture in your workplace? If you answered yes to any of these questions, then positive psychology, the scientific study of positive human development, is for you.
Make a difference by changing your mindset
Mindset is one simple yet groundbreaking idea from the field of positive psychology. Psychologist and world renowned mindset expert, Carol Dweck, has spent decades researching achievement and success. Mindset research reveals:
How teaching a simple idea about the brain can drastically increase performance and productivity.
Why intelligence and talent don’t accurately predict success.
How intelligence and talent may even become obstacles to success.
How we can unlock the limitless potential in ourselves and others by developing a growth mindset.
Do you have a fixed or growth mindset?
Dweck’s childhood experience of the classroom sparked a lifetime fascination with intelligence and achievement. She remembers of her teacher,
“She let it be known that IQ for her was the ultimate measure of your intelligence and your character…”
Dweck’s research reveals that we all possess either a fixed mindset or a growth mindset. It’s possible to have a growth mindset in some areas of life and a fixed mindset in others. Mindset has a profound effect on motivation to learn.
Those with a fixed mindset believe:
intelligence, abilities and talents are fixed and cannot be changed
success is created by innate talent
success = superiority
effort makes no difference to ability
failure is all defining and results in a fear of being judged
people with a fixed mindset have less ability to bounce back from setbacks because they believe failure defines them.
Those with a growth mindset believe:
intelligence, talent and ability are just the starting point, with effort they can be developed
we are capable of improving all areas of our lives by developing our strengths
failure hurts but isn’t defining
the effort and process of learning are enjoyable
you can always learn from setbacks and use them to develop
successes are to be celebrated
A look at the research
In her research with junior high school maths students over a two year period, Dweck noticed a downward trend in performance for students with a fixed mindset and an increase in results for those with a growth mindset.
An eight week intervention was implemented for one group of students who were taught how they could learn to improve results by understanding and adopting a growth mindset. They were told the more they used their brain the greater it’s capacity to learn would become. A control group was taught study skills but not Dweck’s mindset theory about strengthening the brain.
After only two months the students who learned about mindset showed a greater improvement in grades and study habits than students in the control group.
The power of belief
Teaching the students about mindset improved motivation and developed their power of self-belief. The growth mindset group grasped that they could have an impact on their mind. By applying effort to learning, the group understood that they were firing and wiring neurons together in the brain, developing new neural pathways. They were energised by the idea that their efforts could make a physical difference to their brains and a positive difference to their abilities.
Dweck asked the teachers to pick students who had shown positive change. Although the teachers were unaware that there had been two groups, all the children they picked were from the growth mindset group.
Four steps to develop a growth mindset
Follow these four steps to develop a growth mindset:
Step 1: Learn to hear your fixed mindset inner dialogue, typical fixed mindset comments that you might say to yourself are, “Maybe you don’t have the talent?” or “You’ll fail, so why bother?”
Step 2: Recognise that you have a choice in how you respond to such criticism, challenges or setbacks. The choice is yours, you can maintain a fixed mindset or adopt a growth mindset.
Step 3: Talk back to your fixed mindset inner dialogue with a growth mindset voice. A typical growth mindset response to a criticism might be, “Most successful people had failures on their way” or “If I don’t try I automatically fail.”
Step 4: Adopt a growth mindset approach by committing to:
- take on the challenge wholeheartedly
- learn from your setbacks and try again
- hear the criticism and choose a growth mindset response, your mindset is up to you
How does praise impact mindset? Catch Carol Dweck discussing mindset and praise here:
The powerful benefits of positive emotions
Psychologist, Barbara Fredrickson is famous for her ‘broaden and build’ theory on positive emotions. Fredrickson’s research shows that the more we focus on, and build, our repertoire of positive emotions, the broader the application of our positive emotions and their benefits become.
The twelve step toolkit
Supporting you in your quest to build positive emotions, Fredrickson suggests an easy to use toolkit of twelve techniques to help cultivate positive emotions. Which of the twelve suggestions appeals most to you?
Tool 1: Be open
Fredrickson urges us to adopt the motto “be open”. This first tool invites us to temporarily put expectations and judgments aside and allow ourselves to be mindfully present in the moment. For example, on your morning walk, ignore the mental to-do list and practice being open to nature.
Tool 2: Create high-quality connections
Fredrickson suggests we connecting with others in a meaningful way. She cites the work of Jane Dutton, cofounder of the Center for Positive Organizational Scholarship at the University of Michigan) who’s research points to four ways to build these high-quality connections.
- Be present, attentive and affirming by fully focusing on others &encouraging their endeavours.
- Show support for what the other person is doing – do what you can to help them succeed.
- Demonstrate trust – believe that the person can meet your expectations (and let it show).
- Allow time for ‘play’ – spend time with this person occasionally with no outcomes in mind.
Tool 3: Cultivate kindness
Commit five acts of kindness every day. You can do this by assessing what those around you need the most and find positive ways to make a difference to them.
Tool 4: Develop distractions
Distractions break the grip of negativity. The goal here is to shift your focus away from anxieties and troubles. Fredrickson suggests making two lists, one of healthy distractions and the other list of unhealthy distractions. Healthy distractions might include going for a bike ride, walking your dog, playing a game with your child or a friend, reading a novel, etc. Unhealthy distractions to avoid might include excessively eating, drinking alcohol, or playing video games for hours. Aim for any activity from the list of healthy distractions.
Tool 5: Dispute negative thinking
This exercise is adapted from Martin Seligman’s work into depression prevention at Pennsylvania University and teaches us to dispute our negative thoughts. On a set of index cards write your typical negative thoughts, such as “I always do this wrong, how will I ever get any better at this?”, “why hasn’t she called by now? Doesn’t she care about me?” Whatever your typical negative thoughts are, make sure they are included on the cards. Once you have written your set of cards shuffle them and pick one out at random. Read it out loud. Next, as quickly and thoroughly as possible, dispute it out loud. What are the facts? When you are satisfied that you’ve dismissed the negative thought, move on to a different card. Negative thoughts can be automatic; the purpose of this exercise is to ensure they are nipped in the bud as quickly as they occur.
Tool 6: Find nature nearby
Locate a dozen natural spots that you can get to in a matter of minutes that connect you to trees, water, skies or greenery when the weather is good. Connecting with nature has been shown to boost positivity. Make these places a regular destination.
Tool 7: Learn and apply your strengths
You can take a free online strengths test at the University of Pennsylvania’s Positive Psychology Center www.authentichappiness.com and learn your 24 signature strengths and how to apply them. Once you have established your strengths plan to use them every day. Consider and address the changes you might need to make to do this.
Tool 8: Meditate mindfully
Sit in a quiet place for a few minutes and take several deep breaths. Notice how it feels. Where do you feel your breath? Continue to observe your breath. The goal in attending to your breath here is to practice being present in the here and now. Invariably, your mind will wander. Allow it to wander, don’t chastise yourself for these wandering thoughts, just notice your attention has strayed and return your focus to your breathing to continue to stay present.
Tool 9: Meditate on loving kindness
Start by focusing on your breath and the region of your heart. Once you are focused here, reflect on a person for whom you have warm, tender or compassionate feelings. Your goal is to connect to warm and natural feelings by visualising how being with this loved person makes you feel. Once this positivity has been created within you, let go of the image of the individual and hold the feeling.
Tool 10: Ritualise gratitude
Being grateful means you notice gifts and appreciate the people around you. Use this tool to take stock of what is good in your life. Doing so draws your attention to positive events.
Tool 11: Savour positivity
Choose a source of love, joy or pride and a willingness to think differently about these sources. Think of a past moment when you enjoyed an experience or being with someone important to you. Allow yourself to examine the images from all angles. Recognise the value of these good feelings for your mindset and practice savouring them.
Tool 12: Visualise your future
In this journaling exercise, imagine yourself five years from now after everything has gone as well as it possibly could. You have accomplished all the goals you set yourself. Write down where you will be and how it will feel when all of your goals have been achieved.
After a week or so, review what you’ve written and from this draw out your life’s mission. What purpose do you want to drive you every day? What’s the meaning of your existence? Contemplate these big questions and put your thoughts in your journal, then distill them into a mission statement. Create a ten year plan to help you meet your mission. Reduce your plan to bullet points to support you in current and future decision making, moving you towards your goals.
Putting the toolkit into practice
You can try just one of the above tools or you can try all of them and see which works best for you. Either way, take the test on Prof. Fredrickson’s website to find your level of positivity before and after using these techniques https://www.positivityratio.com/single.php
Like to learn more? Prof. Fredrickson explains more about positive emotions here: