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St. John's University *

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Communications

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Jan 9, 2024

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docx

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Uploaded by jadealcala50

Simple Positive Activities and Well-Being Project Project Plan Worksheet & Plan 1. Determine which positive activities you plan to do. Throughout the article, the following examples of simple positive activities are mentioned. These activities have been found to increase well-being/happiness in empirical research studies. You are free to choose from this list and I will provide additional information about many of these options that will help you carry them out the same way they were carried out in the research studies. If you would like to propose a different positive activity that you believe is consistent with the spirit of the activities on this list, you may send me an email describing your proposed activity and I will either approve it or not approve it (so approval must be granted before you actually do it). Which will you want to do? Highlight or Underline your choices below (Hint: the article recommends doing 2-4 activities within each week of the project; they can be the same for all 4 weeks or they can vary from week to week.): a) Write letters expressing gratitude b) Count your blessings c) Perform kind acts d) Cultivate your strengths e) Visualize your ideal future self f) Meditate g) Practicing religion and spirituality 2. Determine the dosage and variety of these activities. a. How is “dosage” defined in the article? _____several times a week for more than an hour each time.____ b. Find the specific recommendations about dosage in the article and summarize them here: ______The specific recommendations about dosage of a positive activity is about five kind acts in one day each week for 6 weeks.____ c. According to the article, is it a good idea to try to do a positive activity every single day of this project? Yes or No d. According to pg. 59, what other factors “govern” the ideal dosage of activities? _____Being able to freely choose their happiness-increasing activities rather than following an experimenter’s instruction leads to more of these positive practices. ________ e. Find the specific recommendations about variety in the article and summarize them here: ______Performing at least eight different positive activities simultaneously obtained the biggest benefits when practicing two or four positive activities concurrently. Also, participants who began a 6-week happiness intervention by writing letters expressing gratitude experienced better well-being than did those who began by performing acts of kindness. ______

Help with Dosage based on FAQs (sometimes the article doesn’t address dosage for certain activities): Meditation: This is a practiced skill so 3 times a week might be a good dosage. Once is not enough. Visualize your Future Self: This writing exercise is meant to be done only once a week. Counting your blessings: It is recommended to do this at least once a week. Perform kind acts: It is recommended to perform a kind act every day for a week to make a difference in how we feel. Other things to think about: 3. According to the article, if you try a new positive activity and you do not enjoy it at all (neither the activity itself nor the outcome it produces), should you force yourself to keep doing it? Why or why not? ____ You should not force yourself to keep doing it because for a person to really benefit from a positive activity, they have to effortfully engage in it therefore if you are doing this activity for the benefit of your grade, there is no point in even doing because you aren’t doing this for your own well-being and benefit. ___ 4. According to the article, should you try to do every positive activity mentioned? Why or why not? _____No, you should not try to do every positive activity mentioned because there are many factors as to why someone does specific positive activities like, dosage, variety, and time. No same results, everyone is different, different religion. ____ 5. Instead, what factors should you consider when deciding which positive activities might be right for you? _____Some factors you should consider when deciding a positive activity are things that work best for you like, if you want them to be more self-oriented, other oriented, social behavioral, and time orientation plays into when you can perform these activities. ______ 6. Why is it important for you to be able to choose which positive activities you do, rather than having me specify them for you throughout the project? _____It is important to be able to choose which activity I want to do because I might be open to more positive practices in the future than what I have already limited myself to do now. ____ 7. Many of the positive activities listed in the article happen to be closely aligned with the Benedictine values our institutions were founded on, see the Benedictine Values PDF on Canvas. One way to find deeper meaning in this project might be to frame it within the context of our Benedictine values and to use this opportunity to reflect on the extent to which your daily life (e.g. the way you spend your time, the decisions you make, the way you treat others, etc.) is consistent with these values. This perspective may be helpful both when deciding which activities to include in your plan and when reflecting on the impact of the activities you do. As members of the CSB/SJU community, we all share these values, but most of us do not stop to remember them and personally reflect on them often enough. This is an

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