As promise during my journey The Science of Happiness I would share some of my course work. Note: The sections are from the lecture sections or book sections of the coursework. These sessions are for your personal growth or good for everyday practices.
Happiness Practice #1: Three Good Things
This exercise asks you to remember and list three positive things that have happened in your day so far and consider what caused them.
10 minutes/day for at least one week.
Each day for at least one week, write down three things that went well for you that day, and provide an explanation for why they went well. It is important to create a physical record of your items by writing them down; it is not enough simply to do this exercise in your head. The items can be relatively small in importance (e.g., “my co-worker made the coffee today”) or relatively large (e.g., “I earned a big promotion”). To make this exercise part of your daily routine, some find that writing before bed is helpful.
As you write, follow these instructions:
Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410.
Visitors to a website received instructions for performing this exercise and four others. Writing about three good things increased happiness for each time point during a six-month period (immediately afterward and one week, one month, three months, and six months later).
Why it works
By giving you the space to focus on the positive, this practice teaches you to notice, remember, and savor the better things in life. It may prompt you to pay closer attention to positive events down the road and engage in them more fully—both in the moment and later on, when you can reminisce and share these experiences with others. Reflecting on the cause of the event may help attune you to the deeper sources of goodness in your life.
Jeffrey Huffman, M.D., Harvard Medical School
Sonja Lyubomirksy, Ph.D., University of California, Riverside
This section is from the Course Work of BerkeleyX: GG101x The Science of Happiness
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