Happiness In the Present

Happiness in the Present:

Happiness in the present is what most people refer to when they say they want to be happy. It is a very different state compared to happiness in the past.

It consists of

Pleasures: The pleasures have clear sensory and strong emotional components. ecstasy, thrills, orgasm, delight, mirth, exuberance, comfort.  They are evanescent and involve little thinking.

Gratification: The gratifications are activities we may much like doing. They are not necessarily accompanied by raw feelings. They engage us fully and we become immersed and absorbed in them. They last longer than pleasures, involve a lot of thinking and they do not habituate easily.

Pleasures:

There are a 2 main groupings for the pleasures and these are described below.

Bodily Pleasures

Immediate, through the senses, momentary. Our sense organs are hooked to positive emotions.

It is difficult to build a life around bodily pleasures. They fade once the stimulus is gone. We become used to them quickly (habituation) thus requiring bigger doses to get the same effect.

Higher Pleasures

These like the bodily pleasures are momentary, habituate easily but are more complex in their external triggers.

There are fewer than 100 positive emotion words in both bodily and higher pleasures and they can be grouped according to their intensity.

• High Intensity: rapture,bliss, ecstacy thrill,hilarity, euphoria, elation, excitement.
• Moderate Intensity: ebullience, sparkle, vigor,glee, mirth, gladness, enthusiasm, attraction, fun
• Low Intensity: comfort, harmony, amusement, satiation, relaxation

Enhancing the Pleasures.

Concepts to help increase the momentary happiness in life.

Habituation: also known as adaptation

Rapidly repeated indulgence in the same pleasure does not work to maintain happiness. This is because our nervous system is built to adapt to novel situations. It is a fact of life, you cannot escape it. But you can work with it.

Use as many events that produce pleasure as you can, but spread them out. Let more time elapse than you normally do.

Try to find the optimal spacing.

Surprise keeps pleasures from habituating. Try to surprise yourself, or get others you live with or see frequently to surprise you with “presents” of the pleasures eg unexpected cup of coffee, note of affection etc. Do the same for them. This builds happiness currency over the long term as well.

Savouring: Is the awareness of pleasure and the deliberate attention to the experience of pleasure.

There are 4 types of savouring

• Basking (Receiving praise, Congratulations)
• Thanksgiving (Expressing Gratitude)
• Marveling (Losing oneself in the wonder of the moment)
• Luxuriating (indulging the senses)

There are 5 techniques for increasing savouring

• Sharing wth others

Seek others to share the experience

Tell others how you  enjoy and value the moment

(strongest predictor of level of pleasure)

• Memory building

Mental Photographs

Souveniers

Reminecsence with others later

• Self congratulation

Have pride in what you have done

Tell others

• Sharpening perceptions

Focus on certain elements, block out other elements

• Absorption

Get immersed, just sense, be Mindful, this occurs in a slow state of mind and can be found in forms of meditation

The Beautiful Day exercise

Put all the above into practice – have a beautiful day, set aside a day and indulge in your favourite pleasures.

Write down what you will do each hour using the techniques above.

Carry out the plan

The Gratifications

About enacting personal strengths, virtues and values and we will discuss this in further posts.

Subjective Wellbeing (Happiness)

Subjective Wellbeing
Hi everyone, today I want to start by looking at the definition of subjective wellbeing, the scientific term for happiness.

Definition: How people evaluate their lives and consists of 3 components.

Life Satisfaction

Positive Affect (Pleasant emotions)

Negative affect. (Unpleasant emotions)

The evaluation of your life may be in the form of cognitions (a conscious evaluative judgement about satisfaction with life as a whole or about specific aspects of your life. It may also be about evaluating your affects (moods and emotions in reaction to life circumstances.)

Having high SWB means you are satisfied with life and have frequent joy and only infrequent unpleasant emotions. If you have low SWB you are dissatisfied with life and have more unpleasant emotions than pleasant.

Subjective wellbeing covers the entire range from agony to ecstacy.

It is not the same as mental or psychological health. A more full description of mental health includes environmental mastery, personal growth and purpose in life as well as SWB. It would seem however that SWB is a necessary condition for mental health but is only one aspect of it. A person cannot be functioning well if they are depressed or psychotic over a long period of time.

Each of the 3 main facets of SWB can be broken into sub divisions.

Global Satisfaction can be divided into satisfaction with various domains. Eg marital, recreation etc.

Pleasant affect can be divided into specific emotions eg joy affection and negative affect into emotions such as guilt, sadness anger and anxiety. We will look at these more in another section..

We tend to experience similar levels of wellbeing across different aspects of our lives.

Until next time, may your day be filled with subjective wellbeing.

Nevin

Affirmations – Positive Adjectives List

Positive Adjectives List

The Positive Adjectives list is meant for 2 purposes.

1. It functions a a list of words that you can use to describe positive states. Many people have a limited choice of vocabulary when it comes to positive emotions which in someways is not surprising as

2/3 of our emotion words in the English language describe negative feelings.

2. The list serves as single word affirmations to describe states you wish to achieve.

happy

grateful

determined

professional

swell

helpful

sincere

authentic

content

focused

extraordinary

delightful

imaginative

reverent

successful

heroic

cheerful

inventive

unique

upright

tidy

open-minded

blissful

tough

glad

reposed

desirable

valiant

fair-minded

modest

ingenious

solid

courageous

profound

adaptable

worthy

colorful

joyful

laudable

cute

delectable

dependable

remarkable

confident

forbearing

funny

ready

lenient

magnetic

enlightened

authoritative

enterprising

righteous

luminous

exact

cognizant

ecstatic

lovely

entertaining

inspired

thorough

decent

helpful

pragmatic

witty

convincing

beautiful

resplendent

sexy

assured

competent

progressive

comedic

felicitous

accessible

commendable

sensual

sublime

sympathetic

compatible

discrete

influential

efficient

humorous

engaging

civil

merciful

believable

gentle

lucky

knowledgeable

serene

earnest

adroit

faithful

exultant

hospitable

gleeful

sparkling

cordial

soulful

appreciative

spontaneous

fascinating

brilliant

impartial

constant

natural

keen

merry

eloquent

sensible

comfortable

relaxed

soft-spoken

casual

loyal

stable

alive

charming

receptive

good looking

good mannered

shrewd

liberal

grounded

truthful

gorgeous

practical

industrious

brave

perfect

hardy

innocent

upright

enchanted

athletic

noble

diligent

gregarious

responsive

precious

satisfied

deep

cozy

law-abiding

agile

restrained

healthy

just

creative

gentile

meritorious

learned

right

approachable

harmonious

kissable

benevolent

lucid

conciliatory

even-tempered

nice

fun

bold

rich

accommodating

tender

fantastic

jolly

whimsical

defined

immaculate

diplomatic

bright

chatty

mild

proper

vigorous

wonderful

alluring

companionable

reflective

credible

punctual

elated

impressive

playful

intelligent

superb

original

devoted

pleasant

warm

powerful

convulsive

fabulous

gracious

altruistic

affirmative

direct

goodhearted

chaste

wise

philanthropic

robust

convivial

consistent

dedicated

persuasive

amazing

calm

nimble

desirable

good

studious

neighborly

confident

decisive

subtle

personable

peaceful

brainy

stylish

hopeful

big-hearted

affable

excellent

chic

intuitive

heedful

courteous

disarming

caring

fine

logical

tranquil

virtuous

attentive

provident

thoughtful

cerebral

jubilant

affectionate

forgiving

mindful

understanding

fruitful

winsome

sociable

elegant

masterly

fertile

great

tolerant

free

daring

deserving

polished

real

admirable

blessed

congenial

godly

openhanded

independent

compassionate

consummate

artistic

genuine

amorous

blissful

smooth

spry

complex

scholarly

easy-going

autonomous

accomplished

seemly

astute

rejoicing

philosophical

beneficent

privileged

established

sagacious

grand

important

resolute

radiant

genial

candid

deliberate

flexible

reliable

terrific

sharp

democratic

impressive

sweet

charitable

productive

good-natured

saintly

willing

awesome

sincere

clearheaded

dependable

prompt

splendid

sophisticated

prolific

worldly

energetic

amicable

discerning

generous

sunny

fashionable

mature

light

reasonable

priceless

suave

forthright

hilarious

respectful

comely

spiritual

appreciative

precious

steady

spirited

self-reliant

nourishing

thankful

positive

airy

systematic

handy

considerate

valiant

romantic

likeable

appropriate

adorable

refined

poetic

attractive

sentimental

ambitious

visionary

lively

prudent

vivacious

ethical

tender

dignified

agreeable

heavenly

dutiful

encouraging

rosy

gallant

versatile

amiable

thrifty

moral

speedy

balanced

concise

well-rounded

purposeful

enthusiastic

passionate

benign

accountable

moderate

captivating

strong

sprite

active

distinctive

responsible

discriminating

special

Affirmations – Happiness Self Statements

Happiness Self Statements

You can use the following statements as Positive Self Instructions or Affirmations. Read through the statements to help you learn and remember the kinds of thoughts that will make you happier.  Don’t worry if some of the statements don’t seem true for you. The more you repeat them the truer they will feel.  Creating your own personal list is also very helpful.

1.  Thinking about happiness makes me very happy.

2   Not comparing myself with others keeps me very happy.

3.  Realizing that I have everything I need keeps me very happy.

4.  Getting better at feeling happiness makes me very happy.

5.  Meditating on happiness makes me very happy.

6.  Loving and caring for others makes me very happy.

7.  Being happy about other people’s happiness makes me very happy.

8.  Stopping my unpleasant thoughts makes me very happy.

9.  Being good makes me very happy.

10.  Thinking about my friends makes me very happy.

11.  Imagining the world getting better and better makes me very happy.

12.  Admiring everyone and everything around me makes me very happy.

13.  Liking myself makes me very happy.

14.  The better I remember that happiness is the POINT of my life, the more I’ll work on it.

15.  Being courageous enough to be happy keeps me very happy.

16.  Helping others become happier makes me very happy.

17.  Not feeling angry, sad, or afraid about anything keeps me very happy.

18.  Remembering that happiness is a skill motivates me to work on being very happy.

19.  Staying relaxed keeps me very happy.

20.  Spending time with others makes me very happy.

21.  Making lots of plans keeps me very happy.

22.   Seeing happiness as an art to be refined makes me very happy.

23.  Pretending to be happy makes me very happy.

24.  Constantly striving to make new friends makes me very happy.

25.  Not overworking myself keeps me happy.

26.  Everything happens for the best.

27.  Appreciating everything I have keeps me very happy.

28.  Being considerate of the feelings of others keeps me very happy.

29.  My happiness is entirely dependent on my thoughts.

30.  Forgiving others makes me very happy.

31.  Using spare time to work on getting happy makes me very happy.

32.  Not becoming disturbed by others’ sadness, anger, and fear makes me very happy.

33.  Loving my work keeps me very happy.

34.  Thinking of ways to become happier makes me very happy.

35.  Working to correct my mistakes makes me very happy.

36.  Noticing the wonderful things in life makes me very happy.

37.  Seeing the best in others keeps me very happy.

38.  Getting enough sleep and exercise, and eating well, keeps me very happy.

39.  The more happy thoughts I will myself to have, the happier I’ll be.

40.  Spending a lot of time with family and friends makes me very happy.

41.  Thinking about God or goodness makes me very happy.

42.  Minimizing misfortunes keeps me very happy.

43.  Seeing the bright side of everything keeps me very happy.

44.  Seeking out people to be with makes me very happy.

45.  Reading these self-statements daily makes me very happy.

46.  Bearing pain well makes me very happy.

47.  Not wanting what I can’t reasonably have keeps me very happy.

48.  Helping others with their problems makes me very happy.

49.  Pleasantly evaluating everything I see, hear, feel and think makes me very happy.

50.  Understanding that sadness, anger, and fear are unnecessary keeps me very happy.

51.  Not needing others to like me keeps me very happy.

52.  Expecting my life to keep getting better and better keeps me very happy.

53.  My sense of humor makes me very happy.

54.  Quickly forgetting past unpleasantness keeps me very happy.

55.  Understanding what makes me happy keeps me very happy.

56.  Sharing my happiness with others makes me very happy.

57.  Not being afraid to die keeps me very happy.

58.  Visiting with friends and family as often as possible makes me very happy.

59.  Talking about happiness with others makes me very happy.

60.  Never feeling sorry for myself keeps me very happy.

61.  Seeing other people as a great source of happiness makes me very happy.

62.  Feeling like a lucky person makes me very happy.

63.  Not expecting us all to be perfect keeps me very happy.

64.  Making the conscious effort to be very happy makes me very happy.

65.  Praying that everything keeps getting better makes me very happy.

66.  Pleasantly telling my problems to others keeps me very happy.

67.  Remembering past pleasures keeps me very happy.

68.  Not fearing other people keeps me very happy.

69.  Laughing makes me very happy.

70.  Considering myself a good person makes me very happy.

71.  Being kind to others keeps me very happy.

72   I never find it necessary to worry.

73.  Being polite keeps me very happy.

74.  Helping the less fortunate makes me very happy.

75.  Feeling love makes me very happy.

76.  Not judging others keeps me very happy.

77.  Hobbies and other personal interests keep me very happy.

78.  Going to spiritual services makes me very happy.

79.  Finding things that I have in common with others makes me very happy.

80   Not being disappointed when life takes things from me keeps me very happy.

81.  Working on, or distracting myself from, my problems makes me very happy.

82.  Smiling as often as possible keeps me very happy..

83.  Doing a lot of what I love to do keeps me very happy.

84.  Imagining the future as very pleasant makes me very happy..

85.  Meditation makes me very happy.

86.  Feeling grateful for the good things in my life keeps me very happy.

87.  Doing everything as well as I can makes me very happy.

88.  Working on, short, and long, term goals keeps me very happy.

89.  Practicing wisdom makes me very happy.

90.  Staying in touch with my feelings keeps me very happy.

91.  Always seeking more happiness makes me very happy.

92.  Having many friends keeps me very happy.

93.   It is never useful for me to worry.

94.  Being in touch with the wonder of existence makes me very happy.

95.  Enjoying the time I spend alone keeps me very happy.

96   Not considering myself better or worse than others keeps me very happy.

97.  Understanding that my feelings are dependent on my thoughts keeps me very happy.

98.  Having people over to my home as often as possible makes me very happy.

99.  Not expecting the world to be perfect keeps me very happy.

100.  VALUING MY HAPPINESS KEEPS ME VERY HAPPY!

Self Talk

Self Talk

Our self talk is the internal dialogue, or thoughts that we have with ourselves. It is similar to having the radio on low in the background. We might be aware that it’s on while we are doing some other activity, but not until a song comes on that we like do we really pay attention to it. Our thoughts are the same. We are always thinking, but we don’t always pay attention to our thoughts. Our self talk is that little voice in our head that monitors, processes and advises us on how to relate to the world on a regular basis.

Self Talk is also referred to as inner dialogue. This suggests more than one ‘participant’ in the intra-personal communication process and they are variously labeled as the conscious self, the subconscious self, the self and Higher Self, self-as-process (‘I’) and self-as-object (‘Me’).

Conscious self talk is when we are concentrating on what we are thinking, such as trying to solve a problem, determine how we feel or make a decision. At this time we are very aware of our thoughts and could easily express our thoughts to others.

Automatic Thoughts or unconscious self talk is very close to behavioral habits. Just as we habitually complete an activity, such as walking, with very little conscious effort, our thinking is the same. Automatic thinking is the process of conscious thoughts repeated year after year until they become a habit. As with any habit over time less attention is paid to it until it gets to the stage where you are not even aware of it. The automatic thinking process allows the mind time that would be spent focusing on routine activities, to process more important issues such as problem solving.

Both conscious and unconscious thinking processes can be divided into three different areas, Neutral, Positive and Negative

Neutral thinking is every day moment to moment thinking about trivial activities. It has very little serious impact on our lives (eg I like that red chair, Will I have fish or chicken for tea?)

Positive thinking brings about positive payoffs and is a hallmark of successful people. Positive thinking encompasses logical problem solving as well as optimism, confidence and rationality.

Negative thinking is pessimistic, self defeating and self undermining. Negative thinkers are overly influenced by their emotions, are more problem than solution focused, lack confidence and often fear failure.

The terms positive and negative are actually the extreme ends of a continuum on styles of thinking. In general you might put yourself as a positive thinker, however in certain situations you may lean towards some of the characteristics of a negative thinker. Everybody has the capacity to find themselves at either end of this continuum during different times in their life.

Cognitive therapy is a type of treatment that focuses on identifying particular negative ways of thinking and then challenging those thoughts. Research has highlighted that particular Self Defeating Beliefs and Irrational Thinking Styles can lead to a variety of unwanted emotions and behaviors.

One of the aims of cognitive therapy is to help those of us with emotional disorders to modify the self-talk or the ‘negative automatic thoughts’ which express emotional distress. These thoughts occur more spontaneously and far more frequently in the distressed, but none of us is free of them completely.

Self Talk and Happiness

The good news is that self talk can be used to support and affirm the positive aspects of our self-concept, to energize us and, in its crafted, deliberate forms (ie, affirmations), to program our subconscious in line with our requirements. We can also learn to quieten or even stop the chatter in order to listen more intently, either to others or to ourselves.

Positive Adjectives List and the Happiness Self Statements are examples of positive self talk.

There is evidence, especially from sports psychology, to demonstrate the efficacy of self-talk for improving performance. Studies have shown that different types of self-talk interventions, including statements relevant to the task (‘accelerate along this straight’), ‘mood’ statements and words (eg, ‘drive’, ‘go for it’) and positive self-affirmations (‘1 enjoy feeling so strong’) can all enhance actual performance.

Self-talk which evokes the ‘right’ mental images and emotions can be especially effective. Self-talking ourselves into enjoying our meals, for example, may be more effective as a strategy than trying to force ourselves to eat more slowly.

How is your self talk?

Pay attention to how you interpret different events and whether you are falling under the category of a positive or a negative thinker?

The relevance of all this is that research shows that by controlling our self talk and thoughts, Keeping it at the more positive end of the spectrum will, more often than not, lead to sustained happiness and to more success.

Techniques

• Self-talking in the present tense so that our statements have maximum strength (‘I enjoy eating’ is stronger than ‘I could enjoy eating if I ate more slowly’)
• Prefacing statements with ‘I choose’
• Emphasizing the process (‘I enjoy running’) rather than the outcome (‘I must beat four minutes’)
• Using ‘I’ rather than ‘you’ statements.

Until Next time

Nevin

Affirmations

AFFIRMATIONS

A verbal tool or technique for programming the mind-body. Affirmations are in the form of a positive, declarative sentence, and it must include the word ‘I’.

It should be a  positive statement
It should be personal
It should be in the present tense as subconscious can process them

Affirmations should be continuous rather than simple present tense. This may be more appropriate for unfolding or improving situations. A mix of the two tenses may be appropriate for the partly achieved but still improving situation: ‘I am confident and growing in confidence daily’.

Other features of good affirmations include:

• brevity
• words which evoke feelings or pictures
• action words
• a sense of what we can realize rather than what lies outrageously beyond our capabilities or prospects.

It is suggested that we generate affirmations to cover all aspects of our lives (health, family, job, etc) so that they are collectively broad and balanced.

Affirmations are used to effect and reinforce change, used to change beliefs, induce or access positive emotional states, influence the performance of a technical skill or enhance our self-image, they are written down and repeated time and again and are often used in conjunction with other techniques such as visualization.

Quotations as Affirmations

Why use quotations?

Some quotations are the distilled wisdom and knowledge of mankind over thousands of years.

Is there evidence that reading quotations helps inspire or helps you just get through the day? None that I am aware of, however they appear to be ready made affirmations.

Is there evidence that affirmations work?

See Below

Positive Self Instruction – Affirmations got a new name.

The literature on cognitive therapy contains a few old references to directly manipulating our thoughts by expressing new thoughts about ourselves. ( Baudouin 1920, Coue 1925, Shaffer 1947, Michenbaum 1970) Recently the method has been shown to be useful in Panic disorder, Social anxiety, Eating disorders, Somatoform Pain Disorders, coping with stress, anger control, and schizophrenia.

Many studies of self statement modification have been done consistently in combination with other techniques. The majority of these involve self instructions formulated by the investigator.

Lange et al 1998 looked at Positive Self  Instructions in isolation, formulated by patients themselves. They found people with low self esteem benefit from Positive Self Instruction. Intrinsic motivation leads to a better outcome. Personality traits are not changed by brief interventions of 3 weeks and men benefit more than women.

Method:

Compose a list of of your positive attributes.






Incorporate these in a short essay.






Now reduce this to a number of positive statements written in first person.






Put these statements on a small card and read these aloud twice daily over the next 3 weeks.






You you can continue this for longer periods of time but there is no evidence this works or has any other benefits. I have not seen any evidence that its application to achieving goals works though many in the popular motivational literature claim that it does.  Note that just because there is no evidence, does not mean it does not work. It may be the research has not been done yet.

“I figured that if I said it enough, I would convince the world that I really was the greatest.” — Muhammad Ali

“It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.” — Claude M. Bristol

“Any thought that is passed on to the subconscious often enough and convincingly enough is finally accepted.” — Robert Collier

“Constant repetition carries conviction.” — Robert Collier

“One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true of false. It comes to be dominating thought in one’s mind.” — Robert Collier

“First say to yourself what you would be; and then do what you have to do.” — Epictetus

“Our subconscious minds have no sense of humor, play no jokes and cannot tell the difference between reality and an imagined thought or image. What we continually think about eventually will manifest in our lives.” — Sidney Madwed

“As long as you know what it is you desire, then by simply affirming that it is yours — firmly and positively, with no ifs, buts, or maybes — over and over again, from the minute you arise in the morning until the time you go to sleep at night, and as many times during the day as your work or activities permit, you will be drawn to those people, places, and events that will bring your desires to you.” — Scott Reed

Until next time

Have fun writing your affirmations

Nevin

Why Be Happy?

Why be Happy?

Hi Everyone

Today I want to talk about why we should be happy apart from the fact it feels good

Happiness benefits individuals, families and communities. There are tangible benefits in multiple life domains. Happy people enjoy larger social rewards, are more likely to be married, have lower odds of divorce, more friends, stronger social supports and richer social interactions. Happy people also have superior work outcomes – greater creativity, increased productivity, higher quality of work and greater income.
They also have more activity, energy and flow.

Happiness may be integral to mental and physical health. There is greater self control, self regulatory and coping abilities, bolstered immune systems, and even longer lives.
Happy people are also relatively more prosocial, cooperative, charitable and other centered.

Research has shown that interventions can be used to increase happiness, practicing certain virtues such as gratitude and forgiveness and thoughtful self reflection can increase our well being.

Motivational and attitudinal factors are under some control. Eg pursuit of life goals that are intrinsic in content, concordant with our interests, motives and values and are internally consistent.

Attitudinally we can take control of how optimistic we can be, whether we choose to avoid social comparisons and contingent self evaluations or not.
Whether we feel a sense of optimism or efficacy about our life. There is evidence to suggest that older people can learn to structure their lives and persue goals to maximize positive emotions. These changes are mediated by volitional changes which include selecting more enjoyable and self appropriate goals.

So there are many reason to be happy. Research evidence suggests that our usual belief (that we will be happy when we get the income, the marriage etc) is round the wrong way. If we are happy then we are more likely to achieve these things.

In the next article I will define Subjective Wellbeing – happiness and some of its correlates.

See you next time
Nevin

Happiness and Social Networks

Happiness in social networks
Human relationships have been found to be the most factor in human happiness.
A 2008 study from in the British Medical Journal reported that happiness in social networks may spread from person to person.

Nearly 5000 individuals were followed for 20 years as part of the Framingham Heart Study. Researchers found clusters of happiness and unhappiness spreading an average of 3 degrees of separation. This occurred through close relationships like friends, siblings, spouses, and next-door neighbors. Happiness spread more consistently through the network than unhappiness. The structure of the social network impacted on happiness. People who were very central to the network (with many friends and friends of friends) were more likely to be happy than those on the periphery.

So what does that mean for us?
We need to develop larger networks or at least move from the periphery of our current networks towards the centre.

Signature Strengths – Love of Learning

2.Love of Learning
Read the description and rate your self either by putting a mark on the line where you are between the two anchor points “unlike me and like me” or you can rate yourself out of 10 unlike me = 0 and like me = 10.

If this is closer to being like you then it is a strength.
If it is closer to being unlike you then it is not such a strength.

You love learning new things, whether you are in a class or on your own. You always loved school, reading, museums – anywhere and everywhere there is an opportunity to learn. There are domains of knowledge in which you are the expert, and others value your expertise. You love learning about these domains, even in the absence of any external incentives to do so.

Like Me___________________________________________Unlike Me

How to use this item.
1) If this item is a strength for you then list 3 ways you could use this strength more during your week or your day. Working to your strengths will improve your levels of well being.

2) If this item is unlike you, you may wish to work on it by finding 3 ways to work it into your week.

Signature Strengths – Judgement

3.Judgment
Read the description and rate your self either by putting a mark on the line where you are between the two anchor points “unlike me and like me” or you can rate yourself out of 10 unlike me = 0 and like me = 10.

If this is closer to being like you then it is a strength.
If it is closer to being unlike you then it is not such a strength.

You think things through and examine them from all sides. You do not jump to conclusions, and you rely only on solid evidence to make your decisions. You are able to change your mind. You are very good at sifting information objectively and rationally, in the service of the good for yourself and others. You do NOT just think in ways that favor and confirm what you already believe.

Like Me___________________________________________Unlike Me

How to use this item.
1) If this item is a strength for you then list 3 ways you could use this strength more during your week or your day. Working to your strengths will improve your levels of well being.

2) If this item is unlike you, you may wish to work on it by finding 3 ways to work it into your week.

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