H(elp) someone by using a signature strength: "Each time we use a skill, whatever it is, we experience a burst of positivity. If you find yourself in need of a a happiness booster, revisit a talent you haven't used in a while."
Challenge: Determine what you're particularly good at and enjoy doing. Each night, before you go to bed, think about how you're going to use your signature strength to make a small difference in someone's life.
A(rrange) something to look forward to: "One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent. Often, the most enjoyable part of an activity is the anticipation. If you can't take the time for a vacation or a night with friends now, put something on the calendar. Then whenever you need a boost of happiness, remind yourself about it."
Challenge: Watch a movie you've been hoping to see, make plans with a friend, or plan something you can look forward to
P(ractice) gratitude: "When researchers pick random volunteers and train them to be more grateful over a period of a few weeks, they become happier and more optimistic, feel more socially connected, enjoy better quality sleep, and even experience fewer headaches than control groups. Countless other studies have shown that consistently grateful people are more energetic, emotionally intelligent, forgiving, and less likely to be depressed, anxious, or lonely."
Challenge: Keep a journal near your bed. Before going to sleep at night or before getting out of bed in the morning, write down three things you're grateful for.
P(erform) deliberate acts of kindness: "Sonja Lyubomirsky, a leading researcher and author of The How of Happiness, has found that individuals told to complete five acts of kindness over the course of a day report feeling much happier than control groups and that the feeling lasts for many subsequent days, far after the exercise is over."
Challenge: Make a conscious decision to help three people today (bring someone a cup of coffee, offer your time to listen to someone's struggles, send someone a message of encouragement to a friend or family member).
Y(earn) for social support: "In the midst of challenges and stress, some people choose to hunker down and retreat within themselves. But the most successful people invest in their friends, peers, and family members to propel themselves forward. This principle teaches us how to invest more in one of the greatest predictors of success and excellence - our social support network.
Challenge: Make plans with a friend or friends at the beginning of the week - coffee date, dinner date, movie night, game night, etc.
(Nathan Lozeron; www.productivitygame.com)
