Positive Psychology Exercises

1.Happiness Reflection Exercise

Purpose

This reflective exercise helps you recognize the gap between what you think will make you happy versus what has actually brought you happiness in the past. By understanding your personal patterns of "impact bias," you can make more informed choices about where to invest your emotional energy.

Instructions

Step 1: Future Happiness Projection

Take a few moments to identify events or achievements you believe would significantly increase your happiness. These might include:

- Financial milestones (salary threshold, investment returns)

- Career achievements (promotion, recognition, project success)

- Material acquisitions (home, vehicle, technology)

- Relationship developments (partnership, marriage, family)

- Lifestyle changes (location, work arrangement, daily routine)

Step 2: Past Achievement Analysis

Reflect on moments from your past that you previously anticipated would bring lasting happiness:

- Did receiving that promotion or bonus bring the sustained joy you expected?

- How long did the happiness from that major purchase actually last?

- Did achieving that long-sought goal fulfill you in the way you imagined?

Step 3: Authentic Joy Inventory

Now, identify experiences from your past that genuinely contributed to significant happiness. Pay attention to patterns you might not have expected.

Step 4: Pattern Recognition

Compare your lists and consider:

- What discrepancies exist between what you think will make you happy versus what actually has?

- Are your current happiness pursuits aligned with your authentic sources of joy?

- How might you restructure your priorities based on this insight?

Implementation for Busy Professionals

- Schedule a 15-minute reflection session each week

- Journal your observations about moments of unexpected happiness

- Notice when you find yourself saying "I'll be happy when..."

- Practice savoring present positive experiences rather than rushing to the next achievement

Expected Outcomes

- Reduced anxiety about future achievements

- Increased appreciation for current circumstances

- More intentional goal-setting aligned with authentic sources of joy

- Greater resilience against workplace comparison and FOMO culture

2. Savouring Exercise for Enhancing Well-Being

Objective:

This exercise is designed to help individuals cultivate well-being by actively savouring everyday moments. By deliberately focusing on and enhancing positive experiences, individuals can increase happiness, resilience, and overall life satisfaction.

Step 1: Identify Moments of Pleasure

Begin by listing simple, everyday activities that bring you joy. These could include:

- Drinking a warm cup of coffee or tea

- Feeling the sun on your skin

- Listening to your favorite song

- Enjoying the taste of a meal

- Taking a deep breath in fresh air

Step 2: Immerse Yourself Fully

Choose two of these moments each day for at least two weeks. When experiencing them:

1. Slow Down: Avoid rushing; take your time to appreciate the moment.

2. Engage Your Senses: Focus on sight, sound, smell, taste, and touch. What do you notice?

3. Stay Present: Avoid distractions—put away devices and fully engage in the experience.

4. Express Gratitude: Mentally acknowledge the joy of the moment.

Step 3: Reflect on Your Experience

At the end of the week, ask yourself:

- Did savouring increase your awareness of small joys?

- Did you notice a shift in your mood or overall well-being?

- Did certain moments become more pleasurable than before?

Principles Behind the Exercise:

- Savouring amplifies positive emotions (Bryant & Veroff, 2007) by deliberately directing attention to pleasure.

- Experiential immersion (Tuorila et al., 1994) enhances enjoyment and memory of positive experiences.

- Mindfulness and sensory awareness (Geschwind et al., 2011) deepen appreciation of daily joys.

By making savouring a habit, individuals can cultivate long-term happiness and well-being through the simple joys of everyday life.