Activity: Increasing Happiness Each Day

Activity: Increasing Happiness Each Day

Get your FREE pdf version of this activity: Increasing Happiness Each Day

Increasing Happiness Each Day

Sonja Lyubomirsky, a professor at California University studying the science of happiness and author of ‘The How of Happiness’, states that science has shown there to be two components to happiness.

The first component is having a sense that your life is good; generally, being satisfied with how your life is going. The second component is the emotions you feel on a day-to-day basis, that being, do you experience more positive emotions or more negative emotions each day?

I was particularly drawn to the second component of happiness because while humans do inevitably experience suffering and negative emotions, how we choose to perceive circumstances is largely in our control.

If we consistently practice turning suffering and negative emotions into positive situations and learning experiences, we can increase the amount of positive emotions we are feeling each day.

I also feel that people tend to forget or ignore the positive aspects of their lives and their day-to-day routines. Simply taking time to list the positive aspects of your day can increase the amount of positive emotions, contributing to greater happiness in life.

Increasing happiness in your life takes effort and action. You must commit to new daily habits to see lasting results. To assist in increasing positive emotions try completing the activity on the following page daily or 3x/week.

Good luck!

Shawna Thibodeau


 Increasing Positive Emotions

Part A: Switching Negative Emotions to Positive Emotions

“The primary cause of unhappiness is never the situation but your thoughts about the situation.” ~ Eckhart Tolle

List 2 things you are viewing negatively today:

  1. _____________________________________________
  2. _____________________________________________

Describe how you can view these situations differently (What can this situation teach you? What are you gaining from this struggle? How are you strengthening & improving by experiencing this?)

  1. ________________________________________________
  2. ________________________________________________


Part B: Being Present for Positive Emotions

“The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see.” – Dr. Robert Holden

List 5 things that are positive in your life today (What are you grateful for? What is going well for you? What can you/did you enjoy today? What have you done well?)

  1. ________________________________________
  2. ________________________________________
  3. ________________________________________
  4. ________________________________________
  5. ________________________________________

Leave a Reply

Your email address will not be published. Required fields are marked *