We are exploring the work of the positive psychology movement.
This past week in class I introduced you to the idea of 'Positivity' as
defined and explored by Barbara Fredrickson. We completed a
questionnaire in class that explored your personal 'positivity ratio'.
For this exercise, I'd like you to experiment with
increasing your positivity ratio... you can do that two ways: 1) reduce
the number of 'negatives' or 2) increase the number of positives.
Fredrickson outlines a a variety of techniques and I will list them here
and let you explore them according to your interests. We will
focus on increasing positivity.
You can assess your current positivity ratio here:
http://www.positivityratio.com/single.php
Ways to increase positivity:
1. Savoring --- think about the things you do
that bring you enjoyment. Over the next few days, while you are
engaging in enjoyable activities keep your mind focused on what you are
enjoying and the specific feelings of that enjoyment WHILE YOU ARE DOING
the thing you enjoy.
2. Gratitude --- think about and list the things you
have in your life to be thankful for, that are good for you, that you
are fortunate to experience. The small, simple and the larger,
more substantial. Over the next few days make a list of as many
things as you can think of, set it aside for at least a day, then review
and reread it at least one time.
3. Be Kind --- over the next few days engage in as
many kind, generous actions as you can. Don't do any of this for
personal gain. Be giving. Think of the other and offer your
kindness --- small or large. And note how you do this.
4. Connect with Nature --- get out for some quiet time
in nature. No phones or music or substances. Simply take in
the quiet beauty of a place where you feel comfortable and peaceful --
at least 1 hour.
5. Cultivate Compassion --- interact with others you
care for in intentional ways. Choose to actively convey tenderness
and compassion. That is say things that let others know you value
them and understand/ support them. Try this over a couple of days.
The only requirement for this exercise is that you: 1)
report your current positivity ratio, 2) make a concerted/ invested
effort to increase positivity, and 3) report on what you did and how
well you think it worked for you. If it did not work for you then
I'd like you to choose a second approach and experiment with that ---
everyone can succeed at these efforts and I'd like to you to discover
what works for you.
