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Boost Your Positivity Ratio
Research shows we need three positive emotions for every negative emotion to flourish in life. Few situations are 100% bad. Practice finding the upside.

Positivity Ratio Image with three smiley faces on the right side of a seesaw and a sad face on the left side of the seesaw

Make Your Jolts of Joy List

  • Jot down 10-15 quick and easy activities that induce positive emotions for you. Aim to identify triggers for EACH of The BIG 10 Positive emotions — joy, amusement, interest, awe, gratitude, pride, serenity, inspiration, hope, and love.
  • Post the list where you will see it frequently and be reminded to boost your positivity by accessing regular Jolts of Joy.
  • Set alarms on your phone that remind you to practice one of your Jolts of Joy up to five times per day.

Start Your Joy Journal

  • Write down and reflect on each time you felt a positive emotion throughout the day. Who was present? What happened? What benefits did you feel from experiencing the positive emotion?
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