Three good things
What’s good in your life? What’s gone well? What are you grateful for? Just before bedtime sit down and write a list of your three good things for the day. Counting your blessings focuses your attention on the positives in life, which lifts the mood. We are wired to notice what’s wrong before we notice what’s right, so practicing gratitude helps you tune in to appreciate the good things you have.
Slow down and smell the roses
A powerful mood booster is to savour positive experiences so that you squeeze all the juice out of them. Bask, marvel, relish, feast and luxuriate to maximise your enjoyment. First up you need to slow down and put your full attention on whatever you’re savouring so stop multi-tasking and switch the phone off. Then use all your senses to turn the volume up on the experience. In workshops I teach people how to savour with fruit – noticing the colour of a strawberry, its sweet smell, the crunch as you bite into it, the texture on your tongue and the full flavour of its delicious taste. You can savour the past – reminiscing over a happy memory or the future – relishing the excitement of something you’re looking forward to like a holiday. Ask yourself what is good about it?
Get into nature
Green exercise is physical activity in a natural environment. It only takes a few minutes of walking in the woods or wild swimming to start generating positive emotions. Doing it by water has extra calming benefits for the mood. Find your nearest patch of green and get physical – go for a walk or do a few yoga stretches.
Play to your strengths
Your strengths are your positive qualities, such as courage or kindness, and your talents – the things you’re naturally good at. What are you doing when you’re at your best? What do you have a gift for? Finding ways to use your strengths can help you perform better at work and grow your well-being. Your strengths are like levers that you can pull to help you reach goals and resolve issues e.g. how can your strength in perseverance help you reach the goal of running 5K?
Miriam is a leading practitioner of positive psychology, and is currently working with Ryvita and Davina McCall as part of their Positivity Panel to inspire women to #getmoregood in their lives. Find out more here.