Increasing Positivity

A powerful way to generate more positive emotions is by generating possible ideas for increasing positive emotions in daily life. The exercise below can be used for this purpose and targets the type of positive emotions that are experienced least often/are most underrepresented from your day-to-day life.

In Your Journal

Step 1

From the list below, which of the ten positive emotions do you feel least daily? Choose one number to work with.

Types of Positive Emotion:

1. Amused, fun-loving, or silly

2. Awe, wonder, or amazement

3. Grateful, appreciative, or thankful

4. Hopeful, optimistic, or encouraged

5. Inspired, uplifted, or elevated

6. Interested, alert, or curious

7. Joyful, glad, or happy

8. Serene, content, or peaceful

9. Love, closeness, or trust

10. Proud, confident, or self-assured

Step 2

Write the three words from the number that you picked under “My least experienced positive emotions” below:

My least experienced positive emotions:

Emotion #1

Emotion #2

Emotion #3

Step 3

Take ten minutes to discuss how you can increase the opportunities in your life to experience the three emotions more often. Let your mind wander and don’t limit your possibilities. Possible categories for your ideas include:

• Activities that you already do, but could do more often

• New activities

• Changing your mindset about current activities

List Your Ideas…