Fifteenth Exercise: Identify Opportunities to Accumulate Positive Emotions in the Short Term

Here’s a fairly easy exercise – think about what you like doing and make a list. Aim for at least 5 activities (gym, lion-taming, shopping, volunteering, a long walk etc.)

“You might find it helpful to think of activities that evoke different types of positive emotions…joy, pleasure, relief, amusement, happiness, excitement, pride, love or contentment.”

Activities don’t have to create euphoria, the authors advise. They can simply be mildly pleasant to be useful.

And if time, money, or anything else gets in the way of making your list, it’s time to use some Problem-Solving skills.

Here’s my working list below of positive emotion generators -

1) Practising the keyboard.

2) Having good relationships with family members.

3) High-stakes gambling on the 2p slot machines down Hastings seafront.

4) Regular gym visits.

5) Reading through my book stash.

I could add more, but for me these are small and reliable sources of pleasure.