Anti-Depression Greater Good (part 2 of 3 Difficulty: MODERATE)

41 Science Based Action For A Meaningful Life (part 2 of 3 Difficulty: MODERATE)
Greater Good Science Center's Great Good In Action
Sorted By Difficulty Low To High
(the website also lists the evidence, sources, and explainations)
http://ggia.berkeley.edu/



BODY SCAN MEDITATION


Difficulty: MODERATE | Frequency: 3X/WEEK | Duration: 30 MINS


WHY YOU SHOULD TRY ITThis exercise asks you to systematically focus your attention on different parts of your body, from your feet to the muscles in your face. It is designed to help you develop a mindful awareness of your bodily sensations, and to relieve tension wherever it is found. Research suggests that this mindfulness practice can help reduce stress, improve well-being, and decrease aches and pains.


TIME REQUIRED20-45 minutes, three to six days per week for four weeks. Research suggests that people who practice the body scan for longer reap more benefits from this practice.


HOW TO DO ITThe body scan can be performed while lying down, sitting, or in other postures. The steps below are a guided meditation designed to be done while sitting. You can listen to audio of this three-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), in the player; if it doesn't play, you can find it here or download it from MARC's website.*


http://marc.ucla.edu/body.cfm?id=22


Especially for those new to the body scan, we recommend performing this practice with the audio. However, you can also use the script below for guidance for yourself or for leading this practice for others.


Begin by bringing your attention into your body. You can close your eyes if that’s comfortable for you.You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.Take a few deep breaths. And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat. You can notice your legs against the chair, pressure, pulsing, heaviness, lightness. Notice your back against the chair. Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.Notice your hands. Are your hands tense or tight. See if you can allow them to soften.Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.Notice your neck and throat. Let them be soft. Relax.Soften your jaw. Let your face and facial muscles be soft.Then notice your whole body present. Take one more breath.Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.* You can also listen to a 45-minute version of the Body Scan that the UC San Diego Center for Mindfulness uses in its trainings in Mindfulness-Based Stress Reduction.


http://health.ucsd.edu/av/mindfulness/45MinBodyScan07mono.mp3




RANDOM ACTS OF KINDNESS


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: VARIABLE


WHY YOU SHOULD TRY ITWe all perform acts of kindness at one time or another. These acts may be large or small, and their beneficiaries may not even be aware of them. Yet their effects can be profound—not only on the recipient but on the giver as well. This exercise asks you to perform five acts of kindness in one day as a way of both promoting kindness in the world and cultivating happiness in yourself and others.


TIME REQUIREDVaries depending on your acts of kindness. Could be anywhere from several minutes to several hours.


HOW TO DO ITOne day this week, perform five acts of kindness—all five in one day. It doesn’t matter if the acts are big or small, but it is more effective if you perform a variety of acts.The acts do not need to be for the same person—the person doesn’t even have to be aware of them. Examples include feeding a stranger's parking meter, donating blood, helping a friend with a chore, or providing a meal to a person in need.After each act, write down what you did in at least one or two sentences; for more of a happiness boost, also write down how it made you feel.




FINDING SILVER LININGS


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 10 MINS


WHY YOU SHOULD TRY ITWe all tend to ruminate on things that have gone wrong in our lives—a mistake we made at work, an evening that didn’t go as planned. We might even think about them so often that our lives seem filled with these mishaps and disappointments. Focusing on them too much, however, can cast a pall over our lives and even be associated with depressive thinking.Looking on the bright side even when things go wrong is a key component of optimism, which research links to lower rates of depression, a better ability to cope with stress, and more relationship satisfaction, among other benefits. While finding the silver lining on a negative experience might (understandably) make you fear turning into a Pollyanna, many of us have a tendency to look on the bright side too rarely, not too often. This exercise is designed to help you achieve a healthier balance.


TIME REQUIRED10 minutes daily for three weeksHOW TO DO IT1. To start, list five things that make you feel like your life is enjoyable, enriching, and/or worthwhile at this moment. These things can be as general as “being in good health” or as specific as “drinking a delicious cup of coffee this morning.” The purpose of this first step is to help you shift into a positive state of mind about your life in general.2. Next, think about the most recent time when something didn’t go your way, or when you felt frustrated, irritated, or upset.3. In a few sentences, briefly describe the situation in writing.4. Then, list three things that can help you see the bright side of this situation. For example, perhaps you missed your bus this morning. Three ways to look on the bright side of this situation might be:Even though you missed the bus, you got some good exercise when you were running to catch it.You’re fortunate to live in a city where there was another bus just 10 minutes later, or where buses run reliably at all.Ten years from now, you likely won’t remember what happened this morning.




CAPITALIZING ON POSITIVE EVENTS


WHY YOU SHOULD TRY ITWhen people close to us—friends, family members, significant others—tell us about positive things that happened to them, these moments have the potential to make us feel significantly closer to one another—depending on how we respond. This activity offers tips for responding in a way that has been shown to nurture positive feelings on both sides of the relationship and to increase feelings of closeness and relationship satisfaction.


TIME REQUIREDAt least 5 minutes. Try to make time for this practice at least once per week.


HOW TO DO ITAsk a friend, family member, colleague, romantic partner, or other acquaintance to tell you about a good thing that happened to him or her today. It does not matter what type of event or how important it was, as long as it was a positive thing that happened to him or her and he or she feels comfortable discussing it.As they share, listen and try to respond in an “active-constructive” manner, meaning that you:Make good eye contact, showing that you are interested in and engaged in what they have to say.Express positive emotion by smiling, or even cheering (if appropriate!).Make enthusiastic comments—e.g., “That sounds great,” “You must be so excited,” or “Your hard work is definitely paying off.”Ask constructive questions to find out more about the positive aspects of the event. For example, if the person tells you about receiving recognition at work for a project he or she completed, you could ask for more details about the project, of what aspects of the project he or she feels especially proud, and how it felt to receive recognition for it.Comment on the positive implications and potential benefits of the event.  For example, “I bet this means you have a better chance of getting a promotion this year.”Many people, when they first hear about this exercise, worry that when they try to do it, their responses will sound phony or scripted. However, once they start, people report that it feels natural and easy to do.One strategy is to pick a specific aspect of the event that resonates with you and begin by commenting on that: “You seem really happy about what your boss said—tell me more.” Or, “It must have been satisfying to do so well on something you worked so hard for.”




COMPASSION MEDITATION


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 30 MINS


WHY YOU SHOULD TRY ITHaving compassion means that you want others to be free from suffering and you have the urge to help end their suffering. It is not only vital to a kind and just society but also, research suggests, a path to better health and stronger relationships.Yet cultivating compassion for others—and yourself—can sometimes feel like an emotionally taxing and demanding task. This exercise walks you through a meditation grounded in simple techniques—paying attention to your breath and guided imagery—to help you nurture compassion toward a loved one, yourself, a neutral person, and even an enemy.


TIME REQUIRED30 minutes a day for two weeks.


HOW TO DO ITThis exercise draws on a guided meditation created by researcher Helen Weng and her colleagues at the Center for Investigating Healthy Minds (CIHM) at the University of Wisconsin, Madison. Dr. Weng called this meditation a “compassion meditation,” though a similar kind of meditation is also referred to as a “loving-kindness meditation.”We recommend listening to audio of this guided meditation in the player below; you can also download it from the CIHM's website. We have included a script of this meditation to help you follow it yourself or teach it to others. In brackets are the lengths of the pauses in the original guided meditation, to give you a sense of how much time to allot to each step.


http://www.investigatinghealthyminds.org/cihmAudio.html


SettlingPlease settle into a comfortable position and allow yourself to relax.


Take a deep breath and release. [2 seconds] For a few moments, just focus on your breath and clear your mind of worries. Notice when you are breathing in … and breathing out. Let yourself experience and be aware of the sensations of breathing. [10 seconds]


Loving-kindness & Compassion for a Loved OnePicture someone who is close to you, someone toward whom you feel a great amount of love. Notice how this love feels in your heart.Notice the sensations around your heart. Perhaps you feel a sensation of warmth, openness, and tenderness. [10 seconds]Continue breathing, and focus on these feelings as you visualize your loved one. As you breathe out, imagine that you are extending a golden light that holds your warm feelings from the center of your heart. Imagine that the golden light reaches out to your loved one, bringing him or her peace and happiness. At the same time, silently recite these phrases. May you have happiness.May you be free from suffering.May you experience joy and ease.May you have happiness.May you be free from suffering.May you experience joy and ease.[1 minute]As you silently repeat these phrases, remember to extend the golden light to your loved one from your heart. Feel with all your heart that you wish your loved one happiness and freedom from suffering.


Compassion for a Loved OneNow think of a time when this person was suffering. Maybe they experienced an illness, an injury, or a difficult time in a relationship. [15 seconds]Notice how you feel when you think of his or her suffering. How does your heart feel? Do the sensations change? Do you continue to feel warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? [10 seconds]Continue to visualize your loved one as you breathe.  Imagine that you are extending the golden light from your heart to your loved one, and that the golden light is easing his or her suffering. Extend this light out to them during your exhalation, with the strong heartfelt wish that they be free from his or her suffering. Recite silently to him or her:May you be free from this suffering.May you have joy and happiness.May you be free from this suffering.May you have joy and happiness.[1 minute]Notice how this feels in your heart. What happened to your heart? Did the sensations change? Did you continue to feel warmth, openness and tenderness? Were there other sensations, an aching sensation perhaps? Did you have a wish to take away the other’s suffering?  [30 seconds]


Compassion for SelfContemplate a time when you have suffered yourself. Perhaps you experienced a conflict with someone you care about, or did not succeed in something you wanted, or were physically ill. [15 seconds]Notice how you feel when you think of your suffering. How does your heart feel? Do you continue to feel warmth, openness, and tenderness? Are there other sensations, perhaps an aching sensation? [10 seconds]Just as we wish for our loved one’s suffering to end, we wish that our own suffering would end. We may also envision our own pain and suffering leaving us so that we may experience happiness.Continue to visualize yourself as you breathe. Imagine that the golden light emanating from your heart is easing your suffering. With each exhalation, feel the light emanating within you, with the strong heartfelt wish that you be free from your suffering. Silently recite to yourself:May I be free from this suffering.May I have joy and happiness.May I be free from this suffering.May I have joy and happiness.[2 minutes]Again, notice how this feels in your heart. What kind of sensations did you feel? Did they change from when you were envisioning your own suffering? How is this feeling different from when you wished your loved one’s suffering to be relieved? Did you feel warmth, openness and tenderness? Were there other sensations such as pressure? Did you have a wish to take away your own suffering? [30 seconds]


Compassion for a Neutral PersonNow visualize someone you neither like nor dislike—someone you may see in your everyday life, such as a classmate with whom you are not familiar, a bus driver, or a stranger you pass on the street. [5 seconds]Although you are not familiar with this person, think of how this person may suffer in his or her own life. This person may also have conflicts with loved ones, or struggled with an addiction, or may have suffered illness. Imagine a situation in which this person may have suffered. [30 seconds]Notice your heart center. Does it feel different? Do you feel more warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? How does your heart feel different from when you were envisioning your own or a loved one’s suffering?  [10 seconds]Continue to visualize this person as you breathe. Imagine that you are extending the golden light from your heart to them, and that the golden light is easing his or her suffering. Extend this light out to them during your exhalation, with the strong heartfelt wish that he or she be free from suffering. See if this wish can be as strong as the wish for your own or a loved one’s suffering to be relieved.  Silently recite to him or her:May you be free from this suffering.May you have joy and happiness.May you be free from this suffering.May you have joy and happiness.[2 minutes]Again, notice how this feels in your heart. Did the sensations change from when you were envisioning this person’s suffering? Did you continue to feel warmth, openness and tenderness? Were there other sensations? Did you have a wish to take away this person’s suffering? How were these feelings different from when you were wishing to take away your own or a loved one’s suffering? [30 seconds]


Compassion for an EnemyNow visualize someone with whom you have difficulty in your life. This may be a parent or child with whom you disagree, an ex-girlfriend or boyfriend, a roommate with whom you had an argument, or a co-worker with whom you do not get along. [5 seconds]Although you may have negative feelings towards this person, think of how this person has suffered in his or her own life. This person has also had conflicts with loved ones, or has dealt with failures, or may have suffered illness. Think of a situation in which this person may have suffered. [30 seconds]Notice your heart center. Does it feel different? Do you feel more warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? How does your heart feel different from when you were envisioning your own or a loved one’s suffering? [10 seconds]Continue to visualize this person as you breathe. Imagine that you are extending the golden light from your heart to him or her, and that the golden light is easing his or her suffering. Extend this light out to him or her during your exhalation, with the strong heartfelt wish that he or she be free from suffering. See if this wish can be as strong as the wish for your own or a loved one’s suffering to be relieved. Silently recite to him or her:May you be free from this suffering.May you have joy and happinessMay you be free from this suffering.May you have joy and happiness.[1 minute]If you have difficulty in wishing for this person’s suffering to be relieved, you may think of a positive interaction you have had with this person that can help you in wishing them joy and happiness. Perhaps there were times when you got along, laughed together, or worked well together on an assignment. Continue to silently recite:May you be free from this suffering.May you have joy and happiness.[2 minutes]Again, notice how this feels in your heart. Did the sensations change? Did you feel warmth, openness and tenderness? How were these feelings different from when you were wishing for your own or a loved one’s suffering to end? Were there other sensations, perhaps a tightness in the chest? Did you have a wish to take away this person’s suffering? [30 seconds]


Compassion for All BeingsNow that we are almost at the end of this meditation, let’s end with wish for all other beings’ suffering to be relieved. Just as I wish to have peace, happiness, and to be free from suffering, so do all beings. [10 seconds]Now bask in the joy of this open-hearted wish to ease the suffering of all people and how this attempt brings joy, happiness, and compassion in your heart at this very moment.You have now finished this compassion meditation session.




GRATITUDE LETTER


Difficulty: MODERATE | Frequency: VARIABLE | Duration: 30 MINS


WHY YOU SHOULD TRY ITFeeling gratitude can improve health and happiness; expressing gratitude also strengthens relationships. Yet sometimes expressions of thanks can be fleeting and superficial. This exercise encourages you to express gratitude in a thoughtful, deliberate way by writing—and, ideally, delivering—a letter of gratitude to a person you have never properly thanked.


TIME REQUIREDAt least 15 minutes for writing the letter and at least 30 minutes for the visit


HOW TO DO ITCall to mind someone who did something for you for which you are extremely grateful but to whom you never expressed your deep gratitude. This could be a relative, friend, teacher, or colleague. Try to pick someone who is still alive and could meet you face-to-face in the next week. It may be most helpful to select a person or act that you haven’t thought about for a while—something that isn’t always on your mind.Now, write a letter to one of these people, guided by the following steps.Write as though you are addressing this person directly (“Dear ______”)Don’t worry about perfect grammar or spelling.Describe in specific terms what this person did, why you are grateful to this person, and how this person’s behavior affected your life. Try to be as concrete as possible.Describe what you are doing in your life now and how you often remember his or her efforts.Try to keep your letter to roughly one page (~300 words).Next, you should try if at all possible to deliver your letter in person, following these steps:Plan a visit with the recipient. Let that person know you’d like to see him or her and have something special to share, but don’t reveal the exact purpose of the meeting.When you meet, let the person know that you are grateful to them and would like to read a letter expressing your gratitude; ask that he or she refrain from interrupting until you’re done.Take your time reading the letter. While you read, pay attention to his or her reaction as well as your own.After you have read the letter, be receptive to his or her reaction and discuss your feelings together.Remember to give the letter to the person when you leave.If physical distance keeps you from making a visit, you may choose to arrange a phone or video chat.




BEST POSSIBLE SELF


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 15 MINS


WHY YOU SHOULD TRY ITSometimes our goals in life can be elusive. But research suggests that building optimism about the future can motivate people to work toward that desired future and thus make it more likely to become a reality.This exercise asks you to imagine your life going as well as it possibly could, then write about this best possible future. By doing so, research suggests that you’ll not only increase your happiness in the present but pave the way for sustained happiness down the line.


TIME REQUIRED15 minutes per day for two weeks


HOW TO DO ITTake a moment to imagine your life in the future. What is the best possible life you can imagine? Consider all of the relevant areas of your life, such as your career, academic work, relationships, hobbies, and/or health. What would happen in these areas of your life in your best possible future?For the next 15 minutes, write continuously about what you imagine this best possible future to be. Use the instructions below to help guide you through this process.It may be easy for this exercise to lead you to examine how your current life may not match this best possible future. You may be tempted to think about ways in which accomplishing goals has been difficult for you in the past, or about financial/time/social barriers to being able to make these accomplishments happen. For the purpose of this exercise, however, we encourage you to focus on the future—imagine a brighter future in which you are your best self and your circumstances change just enough to make this best possible life happen.  This exercise is most useful when it is very specific—if you think about a new job, imagine exactly what you would do, who you would work with, and where it would be. The more specific you are, the more engaged you will be in the exercise and the more you’ll get out of it.  Be as creative and imaginative as you want, and don’t worry about grammar or spelling.




EXPRESSIVE WRITING


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 15 MINS


WHY YOU SHOULD TRY ITMost of us have gone through times of great stress and emotional upheaval. This exercise gives you a simple, effective way to deal with these challenges and the difficult feelings they bring up. Research suggests that completing this exercise can increase happiness, reduce symptoms of depression and anxiety, strengthen the immune system, and improve work and school performance. These benefits have been shown to persist for months.


TIME REQUIRED20 minutes per day for four consecutive days


HOW TO DO ITOver the next four days, write down your deepest emotions and thoughts about an emotional challenge that has been affecting your life. In your writing, really let go and explore the event and how it has affected you. You might tie this experience to your childhood, your relationship with your parents, people you have loved or love now, or even your career. Write continuously for 20 minutes.Tips for writing:Find a time and place where you won’t be disturbedWrite continuously for at least 20 minutesDon’t worry about spelling or grammarWrite only for yourselfWrite about something extremely personal and important to youDeal only with events or situations you can handle now—that is, don’t write about a trauma too soon after it has happened if it feels too overwhelming.Optional final step: After the four days of writing, try writing from the perspectives of other people involved in the event or situation.




BEST POSSIBLE SELF FOR RELATIONSHIPS


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 15 MINS


WHY YOU SHOULD TRY ITSometimes our goals in life can be elusive, especially when it comes to creating the kinds of relationships that we feel good about. But research suggests that building optimism about the future can motivate people to work toward that desired future and thus make it more likely to become a reality.This exercise asks you to imagine your relationships going as well as they possibly could, then write about this best possible future. By doing so, research suggests that you’ll not only increase your happiness but pave the way for stronger and more fulfilling connections.


TIME REQUIRED15 minutes per day for two weeks.


HOW TO DO ITTake a moment to imagine your life in the future, and focus specifically on your relationships. What is the best possible romantic, social, and family life you can imagine? This could involve, for example, having a supportive partner, good relationships with your children and/or parents, and a close group of friends. Think about what your best possible relationships would look like for you.For the next 15 minutes, write continuously about what you imagined about these best possible future relationships. Use the instructions below to help guide you through this process.It may be easy for this exercise to lead you to examine how your current relationships may not match the relationships you’d like to have in this best possible future. You may be tempted to think about ways in which achieving the relationships you want has been difficult for you in the past, or about financial/time/social barriers to developing these relationships. For the purpose of this exercise, however, we encourage you to focus on the future—imagine a brighter future in which you are your best self and your circumstances change just enough to make these desired social connections happen.This exercise is most useful when it is very specific—if you think about having a better relationship with your parents, for instance, describe exactly what would be different in the ways you relate to each other; if you think about having a partner or new friend, describe how they interact with you, what you might do together, and so on. The more specific you are, the more engaged you will be in the exercise and the more you’ll get out of it.Be as creative and imaginative as you want, and don’t worry about grammar or spelling.




MAKE GIVING FEEL GOOD


Difficulty: MODERATE | Frequency: 1X/WEEK | Duration: VARIABLE


WHY YOU SHOULD TRY ITOne of the most encouraging findings to have emerged from the science of happiness is that people take delight in giving to others. In fact, several studies have found that spending money on others brings more happiness than spending on yourself. However, the research suggests that this isn’t always true; certain factors need to be in place in order to maximize the psychological benefits of giving.This exercise walks you through three key factors, highlighting the ways that acts of generosity—in yourself or others—can have the most positive effects on happiness.


TIME REQUIREDThe time required to follow all of these steps will vary, depending on circumstance. However, we suggest that you try to perform an act of kindness, guided by one or more of these steps, at least once per week.


HOW TO DO ITWhile there are many factors that determine whether or how giving will promote happiness, below are three strategies that have been supported by research. They were singled out by researchers Elizabeth Dunn and Michael Norton in their book, Happy Money: The Science of Smarter Spending.As Dunn and Norton report, these strategies can not only boost our own happiness but help us create more positive giving experiences for children, students, employees, donors, and others.1. Make it a choice. Research suggests that when we feel obligated to give—such as when we feel cornered by an aggressive request—we are less likely to enjoy it. When people we care about ask us to contribute to a fundraiser or loan them money, it can be hard to say no. In these situations it can be helpful to step back and ask yourself, Do I really want to contribute? Remind yourself that it is OK to say no. This may result in less overall giving, but in many cases you may still decide you genuinely want to contribute, and those gifts will feel more gratifying and sincere.And if you’re soliciting donations from others, keep in mind that even subtle changes to the language you use can make a big difference. Research suggests that if you explicitly remind people that it’s their choice whether or not to help someone in need, they feel happier after they help out, provide higher-quality assistance, and feel a closer sense of connection to the person they helped.2. Make a connection. Giving to those close to us often feels the best, but we can also use giving as an opportunity to become closer to them—and enjoy greater happiness as a result. For instance, instead of buying a gift certificate for someone, accompany them to the store and buy the gift with them. This will allow you to spend time with them and strengthen your relationship—and you will get to see the smile on their face while they’re enjoying their gift. Even if you’re giving to a stranger, there are often ways to increase the sense of connection, such as by taking the initiative to learn about the recipient. The education funding website DonorsChoose.org has tried to create a sense of emotional connection between donors and recipients by helping the donors learn more the teachers and students they are helping, beyond the financial transaction.3. Make an impact. Witnessing the positive impact of a gift in others’ lives is a major source of the happiness. And yet it can sometimes be hard to see how a contribution makes a concrete difference for others. That’s why it  helps to seek out charities, like DonorsChoose or Spread the Net, that try to make the concrete impact salient for donors. You can also take the initiative to research the causes you support and understand the specific impact of your contribution. See this video of a bone marrow donor meeting the little girl whose life he saved for an example of how powerful it can be to learn about the impact of your generosity.




MEANINGFUL PHOTOS


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 15 MINS


WHY YOU SHOULD TRY ITResearch suggests that finding greater meaning in life helps people cope with stress and improves their overall health and well-being—it’s what makes life feel worth living. But finding meaning in life can sometimes feel like an elusive task. In our day-to-day lives, it can be easy to lose sight of the big picture—we tend to focus more on the mundane than the deeply meaningful.Yet research suggests that there are potential sources of meaning all around us, from the moments of connection we share with others, to the beauty of nature, to the work that we do and the things we create. This exercise helps you bring these meaningful things into focus—literally. By having you photograph, then write about, things that are meaningful to you, it encourages you to pay closer attention to the varied sources of meaning in your life, large and small, and reflect on why they are important to you.


TIME REQUIRED15 minutes per day for one week to take the photos. One hour to do the writing exercise. While it is not necessary to take a photograph every day, assume that the photography will take you a total of 90 minutes over the course of a week, with an additional hour for the writing.HOW TO DO IT


1. Over the next week, take photographs of things that make your life feel meaningful or full of purpose. These can be people, places, objects, pets. If you are not able to take photos of these things—like if they’re not nearby—you can take photos of souvenirs, reminders, websites, or even other photos. Try to take at least nine photographs.2. At the end of the week: If you used a digital camera, upload your photos to a computer. If you used a non-digital camera, have your photos developed.3. Then, once you have collected all of your photos and items, take time to look at and reflect on each one. For each photo or item, write down a response to the following question: “What does this photo represent, and why is it meaningful?"




SHARED IDENTITY


Difficulty: MODERATE | Frequency: 1X/WEEK | Duration: 15 MINS


WHY YOU SHOULD TRY ITResearch suggests that humans have a deeply rooted propensity to be kind and generous, but some obstacles can prevent us from acting on those altruistic impulses. One of the greatest barriers to altruism is that of group difference: We feel much less motivated to help someone if they don’t seem to belong to our group or tribe—that is, if they’re not a member of our “in-group”—and we may even feel hostile toward members of an “out-group.”But studies have consistently found that who we see as part of our “in-group” can be malleable. That’s why a key to promoting altruism, which involves acting to promote someone else’s welfare even at a risk or cost to oneself, is recognizing commonalities with someone else, even if those similarities aren’t immediately apparent. This exercise is designed to help expand one's sense of shared identity with others.


TIME REQUIREDTake 15 minutes to go through the steps below. Try to repeat these steps with a different person at least once per week.


HOW TO DO IT1. Think of a person in your life who seems to be very different from you in every way that you can imagine. They might have different interests, different religious or political beliefs, or different life experiences. They may even be someone with whom you have had a personal conflict, or who belongs to a group that has been in conflict with a group to which you belong.2. Next, make a list of all of the things that you most likely share in common with this person. Perhaps you both work for the same company or go to the same school. Maybe you both have children, or a significant other. Probably you have both had your heart broken at one point or another, or have lost a loved one. At the broadest level, you both belong to the human species, which means that you share 99.9% of your DNA.3. Review this list of commonalities. How do they make you see this person in a new light? Instead of simply seeing this person as someone unfamiliar to you, or as a member of an out-group, now try to see this person as an individual, one whose tastes and experiences might overlap with yours in certain ways.4. Repeat this exercise whenever you meet someone who initially seems different from you, with whom you have a conflict, or who makes you feel uncomfortable.




GOAL VISUALIZATION


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 10 MINS


WHY YOU SHOULD TRY ITWhen we face a daunting task, sometimes the hardest part is getting started. To help you overcome that big initial hurdle, this exercise asks you to describe a short-term goal and to visualize the steps you will take to achieve it. In the process, it helps build your confidence that you will be able to reach that goal.Having confidence in your ability to achieve your goals is a key component of optimism, which research links to greater health and happiness, including lower rates of depression, a better ability to cope with stress, and more relationship satisfaction.


TIME REQUIRED10 minutes daily for 3 weeks


HOW TO DO IT1. Identify one goal that you would like to achieve in the next day or two and briefly describe it in writing. Make sure that this goal is realistic and not too time-consuming (e.g., “tidy up the hall closet” rather than “clean the entire house top to bottom”) and something that is important to you (e.g., “spend more time with the kids” rather than “learn about the life cycle of the common fly”).2. To help you visualize how you will go about accomplishing this goal, describe in writing the steps that you will take to get there.For example, if your goal is to tidy up the hall closet, these are the steps that you might take to achieve it:a) schedule one hour tonight that you will devote to cleaning;b) turn off your cell phone/other distractors;c) put on some comfortable clothes;d) turn on some upbeat music;e) break down the job into sub-tasks: take everything out of the closet, sweep the floor, dust the shelves, get rid of stuff that you don’t need any more, sort the things that you want to keep and put them in boxes, put the boxes back in the closet;f) remind yourself that it’s ok if you don’t do everything perfectly, or complete the entire task.




SAVORING WALK


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 15 MINS


WHY YOU SHOULD TRY ITIn our daily lives, we don’t always notice or acknowledge the pleasant and positive things around us. We may be in a rush, distracted by other thoughts, or busy checking our phones. As a result, we miss opportunities for positive experiences and positive emotions—the building blocks of long-term happiness.Research suggests that we can maximize the benefits of the good things around us by consciously savoring them rather than letting them pass us by or taking them for granted. This exercise offers one basic way to start savoring the bounty of goodness around us—not by going to some exotic destination but by paying more careful attention to the sights, smells, and sounds we often neglect.


TIME REQUIRED20 minutes daily for at least one week.


HOW TO DO ITSet aside 20 minutes to take a walk outside by yourself every day for a week. Try to stick to this schedule unless the weather is extremely bad. You can still do this exercise in a light rain—provided you have a decent umbrella and rain jacket.As you walk, try to notice as many positive things around you as you can. These can be sights, sounds, smells, or other sensations. For example, you could focus on the breathtaking height of a tree you never really noticed before, the intricate architecture of a building on your block, the dance of sunshine off a window or puddle, the smell of grass or flowers, or the way other people look our for each other as they navigate crowded streets.As you notice each of these positive things, acknowledge each one in your mind—don’t just let them slip past you. Pause for a moment as you hear or see each thing and make sure it registers with your conscious awareness, really take it in. Try to identify what it is about that thing that makes it pleasurable to you.Try to walk a different route each day so you don’t become too accustomed to any of these things and start to take them for granted.




CREATING AND RECALLING POSITIVE EVENTS


Difficulty: MODERATE | Frequency: VARIABLE | Duration: 1 DAY


WHY YOU SHOULD TRY ITOne of the most direct ways to increase happiness is to do more of the things that make us happy. But when life gets busy, we don’t always remember to make time for enjoyable activities. Intentionally scheduling a variety of enjoyable activities into the day can help overcome this barrier to happiness.This exercise prompts you to engage in a variety of activities associated with happiness and reflect on how they make you feel. Different kinds of activities bring different kinds of satisfaction, all of which contribute uniquely to happiness. Research suggests that variety and novelty in daily activities is an important component of happiness, so trying a number of different activities can prevent you from getting so used to any one activity that it ceases to bring you pleasure.


TIME REQUIREDThe better part of one day


HOW TO DO ITThis exercise is best completed on a day (or two) when you have a lot of free time, such as on a weekend. Step two may require some advanced planning with others. In the morning when you first wake up, review the following instructions and make a plan for the day.Choose an activity that you enjoy doing alone, such as reading, listening to music, watching a TV show, or meditating. Set aside some time during the day to complete this activity.Choose an activity that you enjoy doing with others, such as going out for coffee, going for a bike ride, or watching a movie. Set aside some time during the day to complete this activity.Choose an activity that you consider personally important and meaningful, such as helping a neighbor, calling to check in on a sick friend who is sick, or volunteering for a local charitable organization.At the end of the day, record what occurred during and after each of your three activities. What did you do, and how did it make you feel? Did different activities make you feel different kinds of happiness? What feelings or associations linger with you now, after you have completed all of the activities?




ELICITING ALTRUISM


Difficulty: MODERATE | Frequency: 1X/MONTH | Duration: VARIABLE


WHY YOU SHOULD TRY ITResearch suggests that humans have a strong propensity for kindness and generosity, and that kindness improves the health and happiness of the giver, not only of the receiver. We’ll often be kind to others even at a cost or risk to ourselves--the definition of altruism. But we don't always act on our altruistic instincts—barriers can get in the way.Fortunately, studies have also identified ways to overcome these barriers to altruism. Here we outline three research-based strategies for eliciting altruism from yourself or others.


TIME REQUIREDHow long this practice takes you will vary depending on which strategy you choose, but make it a goal to follow one of these strategies at least once a month.


HOW TO DO ITBelow are three different strategies that are effective at encouraging kindness and generosity. You can try them individually or in combination with one another. Click on the link at the end of each strategy for more detailed instructions on how to perform it.There are many different creative ways that you can put these principles into practice. We encourage you to share your experience with them in the Comments & Reviews section below.Create reminders of connectedness. Research suggests that when people are reminded of human connection, they behave more altruistically, even when those reminders of connection are very subtle. Something as simple as a quote evoking shared goals, words like “community,” or a picture conveying warmth or friendships—they can all have an impact. Take a moment to look around your home, office, or classroom and consider how you could add words, images, or objects that communicate connection. For more on this technique, see the Reminders of Connectedness practice.Put a human face on a problem. Research shows that humans are more likely to want to help others if they see them as individuals, not just abstract statistics. To motivate people to give their time or resources to a cause, like aiding in disaster relief, present them with a personal story of a single, identifiable victim, ideally accompanied by a photo. This will help them feel a greater sense of personal connection and concern, especially if they are of a similar age to the victim or have other things in common. It is important not to overwhelm others with too many stories or facts—they can have the paradoxical effect of impeding the urge to give. For more on this technique, see the practice about Putting a Human Face on Suffering.Encourage identification with “outgroup” members. One of the greatest barriers to altruism is that of group difference: We feel much less obligated to help someone if he or she doesn’t seem to be a member of our “ingroup”—we may even feel hostile toward members of an “outgroup.” But research suggests that who we see as part of our “ingroup” can be malleable. That’s why a key to promoting altruism is emphasizing similarities that cut across group boundaries. On the broadest level, this could mean remembering that regardless of our political, cultural, or religious affiliations, we are all human beings and share common human experiences. For more on this technique, see the Shared Identity practice.




REMINDERS OF CONNECTEDNESS


Difficulty: MODERATE | Frequency: 1X/MONTH | Duration: VARIABLE


WHY YOU SHOULD TRY ITResearch suggests that humans have a strong propensity for kindness and generosity, and that kindness improves the health and happiness of the giver, not only of the receiver. But we don't always act on our altruistic instincts.Fortunately, studies have identified ways to elicit people’s deeply rooted propensities for kindness. One of the most effective is to evoke a sense of connectedness among people. Research suggests that even subtle reminders of connection, operating below the conscious level, can lead to concrete, measurable increases in altruistic behavior. This exercise walks you through the process of considering how you can add reminders of social connection to your home, office, or classroom.


TIME REQUIREDTake 10 minutes to complete the first three steps; after that, the amount of time it will take to complete the rest will vary. Try to go through this exercise at least once per month. After evaluating your classroom, office, or a room in your home, next month consider another room or environment over which you have control.


HOW TO DO ITTake a moment to look around your home, office, or classroom. What kinds of objects, words, and images surround you?Count how many of these objects, words, and images are related to social connectedness. This could include pictures of people interacting, words like “community,” “together,” or “friendship,” or even two stuffed animals facing one another on a shelf.Notice whether there are any empty walls or shelves where you could add new objects related to connectedness, or places where you could replace existing objects.Next time you’re out shopping, looking through your belongings, or (for parents or teachers) developing an art project for your children or students, see if you can find objects that evoke connection, even in a subtle way, and use them to fill these empty places or to replace existing objects.Finally, consider how the furniture in this room is arranged. Are chairs facing toward or away from each other? Are there common spaces that are conducive to social interaction? Rearranging the layout of your home, office, or classroom can also help to promote feelings of connectedness.




USE YOUR STRENGTHS


Difficulty: MODERATE | Frequency: 1X/DAY | Duration: 30 MINS


WHY YOU SHOULD TRY ITSometimes we give our weaknesses and limitations more attention than our strengths. Yet research suggests that thinking about personal strengths can increase our happiness and reduce depression.This exercise asks you to identify one of your personal strengths—a positive trait that contributes to your character, such as kindness or perseverance—and consider how you could use it in a new and different way. Recognizing and exercising these strengths can make them stronger and better equip you to meet life’s challenges.


TIME REQUIREDEvery day for a week. Time required each day will vary depending on how you choose to exercise your strengths.


HOW TO DO ITTake a moment to think about one of your personal strengths—for instance, creativity, perseverance, kindness, modesty, or curiosity. Consider how you could use this strength today in a new and different way. For example, if you choose the personal strength of perseverance, you might make a list of tasks that you have found challenging recently, then try to tackle each one of them. Or if you choose curiosity, you might attempt an activity that you’ve never tried before.Describe in writing the personal strength you plan to use today and how you are going to use it. Then, go ahead and do it—act on your strength as frequently as possible throughout the day.Repeat the steps above every day for a week. You may use the same personal strength across multiple days, or try using a new personal strength each day.  At the end of the week, write about the personal strengths that you focused on during the week and how you used them. Write in detail about what you did, how you felt, and what you learned from the experience.

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