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Boost your Happiness
The science of positive psychology has revealed several character strengths that are particularly connected with higher levels of happiness. Over and over again studies show these five strengths might be considered “the happiness strengths”.
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Zest
Activity to Boost Zest:
Get active! Engaging in physical exercise has been shown to increase energy levels and improve endurance. All you need is 30 minutes a day and you will notice a difference in your spirit and vitality. Pick a physical activity that sounds fun to you, such as ice-skating, hiking, touch football, skiing, etc. and do it! You will be boosting your strength of zest AND improving your physical and psychological wellness.
Why zest? When you use your zest strength you are being enthusiastic and excited about what’s going on in your life. You are doing what psychologists call—behavioural activation—because you are lifting your energy levels by taking action with your body and mind.
Hope
Activity to Boost Hope:
Take a moment to think about the upcoming year and imagine your best possible self coming forward. Imagine that you are engaging in activities that are pleasing and you are working towards goals that are important to you. After you get a clear image write out the details. Writing about your best possible self helps to create a logical structure for the future and can help you move from the realm of foggy ideas to concrete, real possibilities.
Why hope? To be hopeful means to be good at thinking about the future and the various goals you want to accomplish. Hopeful people are great at considering many different pathways to reach their goals and they have the confidence and motivation that they can get there!
Gratitude
Activity to Boost Gratitude:
Put you pen to paper (or your fingers to your keyboard) and write a letter to someone you are grateful to. Think of a person who has had a particular impact on you that you have not properly thanked. Reflect on how you have positively benefited from their actions and then write them a letter expressing your gratitude. You might consider taking an additional step by calling the person on the phone or arranging to meet them in person and read the letter aloud to them. The experience will likely be rewarding for you and the other person!
Why gratitude? When we express gratitude we cause an immediate shift in our thinking and feeling. We feel positive emotions and think outside of our autopilot mind. Gratitude moves us outside of ourselves to connect with other people and thus can be viewed as a mechanism for building positive relationships.
Curiosity
Activity to Boost Curiosity:
Think of an activity that you dislike, such as washing dishes, paying bills, or folding laundry. Next time you are engaging in this activity focus on three novel or unexpected features of the action. For instance, if your low-interest activity is dish-washing, maybe focus on the smell of the soap, the heaviness of the pot, and the warmth of the sudsy water. Can you find one thing surprising about this humdrum activity?
Why curiosity? The exercise of the curious part of our mind leads us to pursue the new and the different. It brings us to explore our world, ourselves, and other people. This, in turn, leads us to new discoveries and personal growth…and greater well-being.
Love
Activity to Boost Love:
Engage in loving-kindness meditation. Find a comfortable space to sit quietly and practice wishing yourself and others happiness and peace. The standard loving-kindness mediation studied by researchers and used in mindfulness programs is as follows:
May I/you be filled with loving-kindness.
May I/you be safe from inner and outer dangers.
May I/you be well in body and mind.
May I/you be at ease and happy.
This type of meditation has been connected with many physical and psychological benefits.
Why love? The strength of love involves both the giving and receiving of warmth and closeness with others. This is foundational for building healthy, positive relationships, which are viewed by researchers as one of the best pathways for boosting our happiness.
Increasing Happiness
by utilising your existing strengths.
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If you have not had VFS Coaching, you will not have one of these.
We suggest ideas for just one strength per day based on your personal strengths. This is to help you focus on just one change at a time. So come back again when you're ready for another boost.
Studies repeatedly show that this exercise is connected with long-term benefits such as higher levels of happiness and lower levels of depression.
Sounds easy right?
In practice, however, people sometimes find it surprisingly challenging to come up with new ways to use one of their signature strengths. This is because we are very accustomed to using our strengths. We often use our strengths without much awareness.
For some strengths, it is easy to come up ideas. Want to apply curiosity in a new way? Below is a sample mapping of what you might do. Keep it simple. Make it complex. It’s up to you!
On Monday, take a new route home from work and explore your environment as you drive.
On Tuesday, ask one of your co-workers a question you have not previously asked them.
On Wednesday, try a new food for lunch – something that piques your curiosity to taste.
On Thursday, call a family member and explore their feelings about a recent positive experience they had.
On Friday, take the stairs instead of the elevator and explore the environment as you do.
On Saturday, as you do one household chore (e.g. washing the dishes, vacuuming), pay attention to 3 novel features of the activity while you do it. Example: Notice the whirring sound of the vacuum, the accumulation of dust swirling around in the container, the warmth of the water as you wash the dishes, the sensation of the weight of a single plate or cup, and so on.
On Sunday, ask yourself 2 questions you want to explore about yourself – reflect or journal your immediate responses.
Next Monday….keep going!
Some more ideas
In some instances, you might feel challenged to come up with examples. So why not consider the following 10 areas to help foster creativity and stretch your approach to the strength.
Consider... How might I express the character strength…
At work
In my closest relationship
While I engage in a hobby
When with my friends
When with my parents or children
When I am alone at home
When I am on/in a team
As the leader of a project or group
While I am driving
While I am eating
Don't leave it to chance, think of 7 things you can do to use your strength in a new way.
Inspired by Dr. Ryan Niemiec's post