Well-being and positive psychology (PERMA) · worksheet 109
We all have character strengths: curiosity, kindness, humour, courage, perseverance, honesty… Recognising them and using them in new ways helps you feel more yourself and more capable.
Before you start
- What it is for: To recognise what is strong in you and use it more often: it builds confidence and enjoyment in what you do.
- 20 minutes to find your strengths; then a week of practice.
- A strength is something that comes naturally to you and that you enjoy using, not necessarily what you do best.
- Open “Word ideas” below if nothing comes to mind.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The strengths you use with pleasure and ease are often the most “you”: they are supports for difficult times.
If you find it hard
If you can’t find any, ask someone close: “What do you value about me?”. We often see other people’s strengths better than our own.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Identify the person’s most characteristic strengths and encourage them to use them in a new way each day.
Fragile self-esteem, loss of confidence after a failure or burnout, career change, life abroad. Duration: 20 min in session; then a week of practice.
References
Peterson, C. & Seligman, M. E. P. (2004). Character Strengths and Virtues: A Handbook and Classification. American Psychological Association / Oxford University Press.
Seligman, M. E. P., Steen, T. A., Park, N. & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
