Positive psychology and 8 exercises for finding happiness

If you’ve been searching for greater meaning in life, positive psychology might be your ticket to satisfying that “something’s missing” feeling. Positive psychology, a type of psychology, focuses on actions you can take to improve your physical and mental health and feel a greater sense of purpose and optimism.

There are a lot of misconceptions about positive psychology, including the assumption that it ignores negative emotions or that it’s a synonym for positive thinking. However, this psychological field is backed by rigorous scientific research demonstrating clear benefits when used correctly.

To fully experience the authentic happiness and fulfillment positive psychology can bring, you need to understand what it is, how it works, and how you can channel it to foster personal growth.

Positive psychology definition

Positive psychology is the study of how people can use their character strengths to build fulfilling and meaningful lives. Unlike many other forms of traditional psychology, positive psychology focuses on developing mental assets like resilience, gratitude, and individual strengths rather than focusing on the causes and symptoms of mental illness.

This branch of psychology centers on behaviors you can use to find happiness, purpose, and well-being. It emphasizes that creating a life worth living is more than just preventing and treating problems. 

The term ”positive psychology” was first used by psychologist Abraham Maslow in his 1954 book Motivation and Personality. However, American psychologist and BetterUp Science Board Member Martin Seligman officially coined the term and is credited with its popularization and development. Seligman served as the president of the American Psychological Association in 1998 and promoted positive psychology as a field of scientific study as one of his presidential initiatives.

A related theory known as the broaden-and-build model of positive emotions was also introduced in 1998, which suggested that positive emotions contribute to human resilience, health, and well-being. This theory was introduced by Barbara Fredrickson, an expert in social psychology, in the Review of General Psychology and helped support the argument for positive psychology.

How does positive psychology work?

Positive psychology emphasizes positive experiences and aspects of life to foster authentic happiness and emotional wellness. The concept is built on a few core pillars:

• Practicing gratitude: Positive psychology centers on the positive aspects of your life and encourages virtues such as gratitude and awareness of the good things you have.

• Identifying character strengths: This branch of psychology challenges you to tap into your talents, interests, strengths, and virtues to improve your overall happiness and life satisfaction.

• Developing wisdom: Cultivating wisdom through life experiences and self-awareness can help you build the kind of life you want.

• Building relationships: Positive psychology encourages you to connect with others and build healthy relationships to cultivate personal development and cope with difficult emotions and life events.

• Taking action: A key idea of this concept is that you can take action to thrive in life through positive psychology exercises.

A positive psychology example is journaling about your positive emotions and experiences to help cultivate a positive mindset. Other examples include practicing mindfulness through interventions like intuitive eating and practicing optimism because they involve taking action to improve your life.

8 positive psychology exercises

Tapping into positive psychology through simple activities and changes in behavior can significantly increase your sense of fulfillment in both your personal and professional life. Here are some self-help exercises you can start today to foster a growth mindset.

1. Find your dominant strengths with the VIA-IS 

Positive psychologists believe that using your character strengths and virtues is one pathway to a more purposeful life. According to research by Gallup, employees who use their strengths each day are three times more likely to view their quality of life as excellent. 

The first step is to uncover your strengths through the VIA Inventory of Strengths (VIA-IS) assessment. This evidence-based questionnaire helps you understand and identify your own positive traits. The goal is to help you thrive in life rather than just survive. 

2. Understand what gets you in a flow state

A flow state is when you engage in a task that’s so enjoyable it consumes all of your attention. When in a flow state, many people describe losing track of time and self-consciousness. A state of deep work or a state of complete concentration triggers it, helping you handle complex tasks. 

Finding flow is a concept of positive psychology. It can lead to higher productivity levels, fewer distractions, and less self-criticism, contributing to your overall happiness and satisfaction.

3. Practice gratitude every day

Research published in the Journal of Happiness Studies found that even short-term gratitude practices can improve your overall well-being. A meta-analysis in the International Journal of Depression and Anxiety showed that gratitude is associated with lower levels of depression.

You can exercise positive psychology by regularly engaging in gratitude practices. A few examples of activities you can try include gratitude journaling, writing weekly thank-you notes to coworkers or other people in your life, or setting aside a specific time to reflect on your blessings each day. 

4. Cultivate self-compassion

Adopting increased positivity also means improving your thoughts about yourself. This can be done through acts of self-love and self-compassion. Research accepted for publication in the British Journal of Social Work found that self-compassion is a predictor of better mental health.

Try practicing positive self-talk, setting healthy boundaries, or creating a self-care plan. The goal is to extend kindness and understanding to yourself rather than allowing your inner critic to take the reins. 

5. Prioritize mindfulness

Mindfulness is the practice of being present to achieve a state of relaxation. According to a systematic review published in BMC Psychology, mindfulness framed in positive psychology can enhance well-being. It can help you reach greater self-awareness by intentionally focusing on what’s happening around you. It can also help you dispel automatic negative thoughts to attain a positive state of mind.

A few different mindfulness practices you can try include meditation, breathwork, and journaling. These activities can help you build mindfulness skills like being observant and nonjudgmental.

6. Practice positive thinking

Positive thinking is a critical piece of positive psychology because it involves cultivating positive emotions. When you engage in positive thinking, you aren’t ignoring any negative thoughts or feelings. Instead, you’re choosing to approach negative circumstances with optimism and a positive mental attitude.

The benefits of positive thinking include better stress management, greater adaptability to change, and fewer mood swings. You can achieve these benefits through activities like using positive affirmations or positively approaching situations that are outside of your comfort zone.

7. Create a self-care vision board

Engaging in self-care practices can help you moderate your stress levels and develop mental fitness. Something as simple as creating a self-care vision board can help you understand the types of activities you enjoy as well as ones that fit your lifestyle. Other options include short exercises like giving someone a hug or more time-consuming practices, such as having a spa day at home.

The goal is to help you visualize how to relax and unwind from chronic stress, giving you more energy to focus on improving your well-being.

8. Write about past experiences

Tapping into the positive emotions you’ve felt in the past can help you acknowledge and appreciate your positive experiences. According to research published in the Journal of Research in Personality, writing about positive experiences has been associated with enhanced positive moods and fewer illnesses. 

Writing about traumatic events can also be helpful. The same study discussed research showing that writing about trauma may reduce physical health problems and enhance immune functioning. Because your physical and mental health is closely entwined, writing about either type of experience can enhance well-being and resilience.

If you aren’t sure how to start, consider using the following journal prompts:

• Journal prompts for mental health
• Self-esteem journal prompts to help you build confidence
• Self-exploration journal prompts
• Daily journal prompts for all aspects of life

The benefits of positive psychology

Embracing positive psychology can benefit your mental and physical health. It can also increase your focus and motivation to improve your performance in your personal and professional life. 

A few other benefits of positive psychology include the following:

• Improved mental health: Positive psychology helps you rewire your brain to focus on the positive, which can result in better mental health.
• Increased productivity: Research published in Frontiers in Psychology found that workers who are happier in their jobs perform better. Positive attitudes, like those cultivated through positive psychology, can also predict long-term productivity.
• Boosted confidence: Positive psychology can help you feel more confident, leading to benefits like better decision-making and enhanced problem-solving skills.
• Increased resilience: According to a study published in the Journal of Clinical Psychology, positive emotions are a major contributor to resilience. In this way, positive psychology can help increase your perseverance and grit.
• Better relationships: Positive psychology can improve your interpersonal relationships by helping you focus on what’s going right instead of dwelling on what’s going wrong. This can improve your conflict management style and increase effective communication in relationships.
• More self-control: By understanding what motivates and derails you, you can focus on doing what you love and avoiding what you don’t. This can help shape both your personal and professional path. 

Build happiness and fulfillment through positive psychology

Positive psychology can help you uncover a meaningful and purposeful life that improves your interactions, self-esteem, and work performance. It can help you tap into positive emotions to create a more positive affect and increase authentic happiness. 

Mastering positive psychology requires practice improving resilience, communication, and subjective well-being. 

Start a life-changing personal growth journey by working with a BetterUp Coach to become the best version of yourself.