Introducing Positive Psychology – A Practical Guide

First of all, measure your life satisfaction. You can use Diener and colleagues’ Satisfaction with Life Scale.
Then measure how you feel. To do this you can use the Positive and Negative Affect Scale (PANAS) which we look at in Chapter 11, or the Scale of Positive and Negative Experience (SPANE). See the Resources section for details of these assessment tools.
How did you fare? Were you surprised by the outcome? If the results weren’t as high as you’d like, how might you increase your life satisfaction and your positive mood, or decrease your negative mood? Write some notes in your well-being journal.

Positive Psychology Center’s website

the goal of life is to maximize pleasure and minimize displeasure or pain.

your well-being journal, create a table with five columns as shown below.
Date/time
Food/drink consumed
Where
Who with
Thoughts/feelings at the time
e.g. 7.30 am
3 slices of white toast with butter and jam, 2 cups of black coffee
In the bedroom, whilst packing overnight bag for conference
Alone
Feeling rushed, didn’t enjoy the food at all. Still felt hungry on the way to the airport.

at first you don’t succeed, try, try again

practice makes perfect

Rather than focusing on how they feel, growth mindset people focus on what they can learn from the experience which will help them do better next time, and they’re more willing to try new approaches in order to improve.

The miracle question is this:
Imagine that in the middle of the night, when you are fast asleep, a miracle happens and the problems you have been having are solved just like that. But since the miracle happened in the middle of the night, nobody tells you that it happened. When you wake up the next morning, how will you notice that the miracle has happened? What will be different?

Active Constructive (AC) – in the AC mode, you give your partner unbridled enthusiastic and energetic support, allowing them to capitalize on the good news.

good social life, they have friends and a current romantic partner.