Well-being and positive psychology (PERMA) · worksheet 113
Doing good for others also does you good: it brings you closer and gives meaning. It isn’t about sacrificing yourself, but about small gestures, chosen and done with pleasure.
Before you start
- What it is for: To feel more connected to others and more useful, which lifts your mood a little.
- A few minutes to plan and one day of the week to do it.
- It works better to concentrate several gestures on the same day than to spread one over each day.
- Small and chosen: it isn’t about sacrificing yourself or doing what you “should”.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Notice which gestures did you most good: often those closest to your values.
If you find it hard
If you already find it hard to say no and you are exhausted, this worksheet isn’t for now: kindness also starts with yourself.
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
Plan acts of kindness towards other people and observe their effect on mood and the sense of connection.
Isolation, mild low mood, loss of meaning, people very focused on their difficulties. Duration: One week; a few minutes to plan and note things down.
References
Lyubomirsky, S., Sheldon, K. M. & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J. & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320-329.
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).
