The Three Positive Psychology Exercises (+PDF)

This blogspot will answer the question: what are the three positive psychology exercises?. It will enlist the three exercises from positive psychology, elaborate on the usage and outcomes of those three exercises and give examples from daily routine.

What are the three positive psychology exercises?

The three positive psychology exercises are :

  • Using Signature Strengths exercise
  • Three blessings of the Day exercise
  • The bull’s eye values survey exercise

Signature Strengths Exercise

The using your signature strength exercise in positive psychology is based on 24 signature strengths identified by Martin Seligman. These strengths are:

  •  Gratitude
  •  Spirituality
  • Self-regulation
  • Love of learning
  •  Social intelligence
  •  Humility/modesty
  • Open-mindedness
  • Forgiveness and mercy
  • Appreciation of beauty and excellence
  • Perspective 
  •  Bravery 
  •  Persistence 
  • Integrity 
  • Vitality 
  • Kindness 
  • Citizenship 
  • Fairness 
  • Leadership 
  • Prudence
  • Love 
  • Hope
  • Humor
  • Creativity
  • Curiosity

Each of these 24 signature strengths is reviewed by the client before proceeding with the exercise. The clients then think of various ways in which the signature strengths are already a part of their daily routine. After analysing the various signature strengths that the client’s have already been using in their daily routines, the clients are tasked to think about various ways that they can use more signature strengths from the provided list in their daily routine. 

After a thorough brainstorming, they compile a list of actions  that can be added to daily routine for using more of the signature strengths. A weekly commitment action plan is made with the help of the therapist to inculcate the new actions for using more signature strengths in day to day life.

The client is instructed to carry a small notebook along to record whenever they perform a new action based on signature strength. In this way they will have an insight about utilizing their signature strengths well.

The therapist reviews the week’s record for strength exercises in the next week’s session and takes feedback.

Three blessings of the Day exercise

The three blessings of the day exercise in positive psychology is used to develop an insight among the clients regarding the little positive things around them and the positive aspects of life.

The client is instructed to maintain a dairy and write it daily before going to sleep. The client writes 3 positive things that happened throughout the day before going to sleep on a daily basis. The client also mentions the reason behind the perception of the event as a positive (why do you think it was positive?).

Next the client notes down the result of the blissful event on life in various aspects keeping in mind the impact the happening of positive events in life has upon the client as an individual. They also ponder over the fact that how life would have been different if the positive event did not happen at all.

The client then identifies three strategies to continue living in a state of thankfulness for the blessings in life. He uses those strategies to a life with more focus on the positive events in life manifesting more gratitude in life.

The Bull’s Eye Values Survey Exercise

The Bull’s eye values survey exercise is an intervention tool used in positive psychology for analyzing, reviewing and modifying values. It is purposed to assess the values and discrepancies in value actions that further lead to barriers in value living of the client.

The aim behind bulls eye survey is identification of personal values, facilitation towards attainment of values and committing towards persistence in values by overcoming any underlying barriers.

This exercise is also used on a large scale by therapists to develop an insight among the clients about the values they have in life and actual valued living.

Conclusion

The current blogspot answered the question: “what are the three positive psychology exercises?”. It discussed the aims and purpose of each of the three positive techniques of signature strengths, three blessings of the day and bullseye survey technique. We learned that signature strengths help the client inculcate more positive actions in life. The three blessings of the day exercise shifts the clients perspective from negative to positive in life and inculcates feelings of gratitude. The bulls eye survey is used to develop insight among the client regarding the values they have in their life and facilitate them towards value living. 

Frequently Asked Questions (FAQs): 3 positive psychology exercise

What are positive psychology exercises?

Following are some of the positive psychology exercises:

  • Signature strengths
  • Gratitude journal
  • Three blessings of the day
  • The self compassion exercise
  • Values exercise
  • The strength wheel exercise
  • The gratitude visit
  • Writing future dairy

What are some examples of positive psychology in practice?

The examples of positive psychology in practice include:

  • Keeping a gratitude journal
  • Making a gratitude visit
  • Focusing on life blessings
  • Focusing on personal strengths rather weaknesses
  • Focusing on positive areas of various life aspects
  • Focusing on well-being of self and others

What are three levels of positive psychology?

Following are the three levels of positive psychology:

  • Subjective
  • Individual 
  • Group

Citations

https://tinybuddha.com/blog/6-exercises-positive-psychology-boost-happiness/

https://www.jessicasandhu.com/blog/2018/11/21/the-top-three-positive-exercises

https://thewellbeingthesis.org.uk/wp-content/uploads/2020/01/Positive-2-14_1.pdf

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