Boosting Happiness: One of the Best Exercises You Can Do


Research shows that about half of our ability to be happy comes from genetics. It’s the other half that is exciting. We can influence our level of happiness. There’s more information coming out all the time on the topic of how we can help ourselves live a happier, healthier life. Here’s an article describing one type of exercise we can start now. It references a List of Character Strengths. Follow the link for a list. There is also a short questionnaire you can take to find your particular strengths.

Leave a comment on how this works for you.

Silas Payton

One of the most popular exercises in the science of positive psychology (some argue it is the single most popular exercise) is referred to as “use your signature strengths in new ways.” But what does this exercise mean? How do you make the most of it to benefit yourself and others?

On the surface, the exercise is self-explanatory:

a) Select one of your highest strengths (link is external) – one of your character strengths that is core to who you are, is easy for you to use, and gives you energy;

b) Consider a new way to express the strength each day;

c) Express the strength in a new way each day for at least 1 week.

Studies repeatedly show that this exercise is connected with long-term benefits (e.g., 6 months) such as higher levels of happiness and lower levels of depression.

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 frequently use our strengths mindlessly without much awareness. For example, have you paid much attention to your use of self-regulation as you brush your teeth? Your level of prudence or kindness while driving? Your humility while at a team meeting?

For some strengths, it is easy to come up with examples. Want to apply curiosity in a new way? Here 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!
Widening the scope

In some instances, you might feel challenged to come up with examples. Let me help. After you choose one of your signature strengths, consider the following 10 areas to help jolt new ideas within you and stretch your approach to the strength.

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 a team
As the leader of a project or group
While I am driving
While I am eating
Bringing in psychology

You can also consider any of the 24 character strengths from the psychological perspective, since, after all, each strength is a capacity for thinking, feeling, and behaving:

Thoughts: What does perspective think like? When I’m expressing perspective, what thoughts go through my mind? What thoughts are present when I am acting in a prudent way? A kind way?

Emotions: What does bravery feel like? How might I notice humility as a feeling in my body…what bodily sensations align with the expression of humility?

Behavior: What does it look like for me to express gratitude? When I enact judgment/critical thinking, how am I coming across? What is the action involved when I am expressing fairness?

Written by Ryan M. Niemiec posted at Psychology Today
Image by Moyan Brenn on Flickr