![]() ![]() I found it interesting to pair these more reflective acts with some of the outward-facing acts the days required. “Shifting your perspective is an exercise in looking at those difficult moments from a high vantage point, and reimagining how this unpleasantness might be a catalyst for some growth, or some new learning, or perhaps a positive outcome.” “This is the emotional illusion that we’re susceptible to-over-prioritizing moments of unpleasantness,” Simon-Thomas says. ![]() I struggled a bit with this because not everything has a perfect explanation, but it did make me think of the way things turned out, even years later, after the challenge and made me feel more strength in the moment. This micro-act encouraged people to find a silver lining. One day even had me reframe a difficult situation from the past, looking instead at what I gained from it rather than what I lost. It doesn’t diminish what you’re going through, but it made me feel a “yes, and,” type of way-you can have a stressful day and be grateful for your health, or your family. I have participated in gratitude practices before through journaling but never committed to it consistently. I was forced to recenter my thoughts and reflect on the people I care for and opportunities I’ve had. I suppose that is joy?Īnother day asked me to reflect on what I’m grateful for, another way to step out of my day-to-day thoughts and feel appreciation. I didn’t think one video would be able to work any magic, but at least during and after, I felt calmer and overall more optimistic. ![]() I completed the act from my office desk and immediately began thinking far beyond my to-do list and even found myself wanting to plan my next adventure. For example, one day I listened and watched a roughly 5-minute meditation on “awe,” following landscapes across the globe and listening to serene music. I found myself gravitating toward the days of reflection at first. In preliminary evaluations, overall well being improved roughly 23% after the week from the individual’s baseline when they started the week. After completing just their first micro-act of joy, roughly 65% of people reported having a “positive emotional stance” right after the exercise and 63% reported having less of a “negative emotional stance”.Įveryone’s background, life stories and inherent personality traits draw them toward different types of micro-acts of joy, the researchers on the program tell Fortune, so it’s not a one-size-fits-all answer for happiness. It allows you to adjust the scale before and after you partake in the micro-act and prompts you to check in each evening. These micro-acts are accessible ways to feel sparks of joy-not a fix-all to replace other mental health interventions.Įach day, the program prompts you to rate your feelings of delight, pride, or hope and then your feelings of distress, sadness, or anger from not at all to a lot. ![]()
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