Jolts of Joy is a positive intervention that must be practiced, repeatedly. Below are a few activities to increase your ability to intentionally cultivate positive emotions in your day-to-day. When engaging in a positive intervention, it helps to track your wellbeing as a measure of success. Before you dive in, take your PERMA+ Snapshot and see what your score is today. Next, try each of the activities below over the coming weeks and then retake your PERMA+ Snapshot to see how the positive intervention of Jolts of Joy impacted your wellbeing.
Try the positive intervention as researchers intended…
My Jolts of Joy List
For each of the 10 positive emotions, pick two things (think easy, quick activities) that induce positive emotions for you. Maybe playing with your dog brings you amusement, while a quick walk around the block induces awe. Then, post your Jolts of Joy list where you will see it frequently and be reminded to boost your positivity regularly. You can even try setting alarms on your phone that remind you to practice a Jolt of Joy several times throughout the day or week!
Once you’ve identified what brings you innate joy, don’t stop there.
Explore these additional positive practices to cultivate more joy in your daily life…
- Jolts of Joy Journal
Write down and reflect on each time you felt a positive emotion throughout the week. Who was present? What happened? What benefits did you feel from experiencing the positive emotion? Whether it’s enjoying a warm cup of coffee or talking to a friend on the phone, journaling about these small moments can help you notice joy in your daily life and get more of it.
- Jolts of Joy Photo Album
Looking at photos of past joyful moments and memories can induce positive emotions
in the present. Go through your photo album (whether on your phone, a computer
or tablet, or printed photos) and pick out the photos that make you feel joy, love,
amusement, awe, etc. Add the photos to a “Jolts of Joy” photo album that you can revisit regularly to spark positivity. For iPhone users, you can even add your album as a “Photo Shuffle” on your lock screen for a constant reminder of what brings you joy.
- 30-Day Jolts of Joy Challenge
Schedule one Jolt of Joy for each day for the next 30 days. Include a variety of activities that induce a range of positive emotions – maybe one day you plan for a hike to induce awe and serenity, while another day you watch your favorite funny movie to feel amusement. Have fun with this — and remember to be authentic to what innately brings you joy.
