Well-being and positive psychology (PERMA) · worksheet 107
Our brain remembers what goes wrong more easily than what goes well: that was useful for survival, but it tints the day grey. This exercise trains your attention to see the rest too.
Before you start
- What it is for: To train your attention to notice what goes well too, which can lift your mood a little over the days.
- 5 minutes every evening, for one or two weeks.
- Small things count: a kind message, a moment of sunshine, a tasty meal.
- The second column (“why”) is the most important: it helps you see your part and other people’s.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
See what repeats: people, activities, your own qualities. They are clues for what comes next.
If you find it hard
On bad days, one thing is enough (“the coffee was good”). It isn’t denying what is going wrong: both can exist at the same time.
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
Train attention to notice the positive events of daily life and their causes, as a counterweight to the negativity bias.
Mild or moderate low mood, rumination, a tendency to see only what goes wrong, end of therapy (prevention). Duration: 5 min every evening for 1 or 2 weeks.
References
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.
Emmons, R. A. & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
Dickens, L. R. (2017). Using gratitude to promote positive change: A series of meta-analyses investigating the effectiveness of gratitude interventions. Basic and Applied Social Psychology, 39(4), 193-208.
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).
