How a daily 10-minute exercise can boost your happiness

http://www.bbc.com/future/story/20181016-how-to-boost-your-mood-with-one-10-minute-exercise

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A Simple Weekly Mindfulness Practice: Keep a Gratitude Journal

https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/

Greater strengths of character and recovery from illness

The Journal of Positive Psychology

Dedicated to furthering research and promoting good practice

Volume 1, 2006 – Issue 1

How are character strengths related to recovery? A retrospective web-based study of 2087 adults found small but reliable associations between a history of physical illness and the character strengths of appreciation of beauty, bravery, curiosity, fairness, forgiveness, gratitude, humor, kindness, love of learning, and spirituality. A history of psychological disorder and the character strengths of appreciation of beauty, creativity, curiosity, gratitude, and love of learning were also associated. A history of problems was linked to decreased life satisfaction, but only among those who had not recovered. In the case of physical illness, less of a toll on life satisfaction was found among those with the character strengths of bravery, kindness, and humor, and in the case of psychological disorder, less of a toll on life satisfaction was found among those with the character strengths of appreciation of beauty and love of learning. We suggest that recovery from illness and disorder may benefit character.

Strengths of character, orientations to happiness, and life satisfaction

The Journal of Positive Psychology

Dedicated to furthering research and promoting good practice

Volume 2, 2007 – Issue 3

Why are certain character strengths more associated with life satisfaction than others? A sample of US adults (N = 12,439) completed online surveys in English measuring character strengths, orientations to happiness (engagement, pleasure, and meaning), and life satisfaction, and a sample of Swiss adults (N = 445) completed paper-and-pencil versions of the same surveys in German. In both samples, the character strengths most highly linked to life satisfaction included love, hope, curiosity, and zest. Gratitude was among the most robust predictors of life satisfaction in the US sample, whereas perseverance was among the most robust predictors in the Swiss sample. In both samples, the strengths of character most associated with life satisfaction were associated with orientations to pleasure, to engagement, and to meaning, implying that the most fulfilling character strengths are those that make possible a full life.

How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves

The Journal of Positive Psychology

Dedicated to furthering research and promoting good practice

Volume 1, 2006 – Issue 2: Positive Emotions

 

A 4-week experimental study (N = 67) examined the motivational predictors and positive emotion outcomes of regularly practicing two mental exercises: counting one’s blessings (“gratitude”) and visualizing best possible selves (“BPS”). In a control exercise, participants attended to the details of their day. Undergraduates performed one of the three exercises during Session I and were asked to continue performing it at home until Session II (in 2 weeks) and again until Session III (in a further 2 weeks). Following previous theory and research, the practices of gratitude and BPS were expected to boost immediate positive affect, relative to the control condition. In addition, we hypothesized that continuing effortful performance of these exercises would be necessary to maintain the boosts (Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005aLyubomirsky, S, Sheldon, KM and Schkade, D. 2005a. Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9: 111131. [Crossref], [Web of Science ®][Google Scholar]). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9, 111–131). Finally, initial self-concordant motivation to perform the exercise was expected to predict actual performance and to moderate the effects of performance on increased mood. Results generally supported these hypotheses, and suggested that the BPS exercise may be most beneficial for raising and maintaining positive mood. Implications of the results for understanding the critical factors involved in increasing and sustaining positive affect are discussed.