Building and savoring Positivity Portfolios is a positive intervention that must be practiced, repeatedly. Below are a few activities to increase your ability to mindfully cultivate positive emotions through portfolios. 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 Positivity Portfolios impacted your wellbeing.
Get to Know the 10 Positive Emotions
Take some time to explore each of the 10 positive emotions a bit deeper. Read the definition, some common examples of triggers, and then reflect on times you have experienced each in your own life — both alone, and with others (positivity resonance).
- Build a Positivity Portfolio
Select one or several of the positive emotions you would like to focus on over the coming weeks. Decide what form you would like your portfolio to take — a shoebox? Poster? Shelf in your home? A digital album or folder? Each day, spend about 15 minutes compiling memories, items, or pictures that trigger the emotion.
- Savor a Positivity Portfolio
Once you have compiled a Positivity Portfolio, it is time to begin cultivating the 10 positive emotions by setting aside time each day to mindfully explore and savor the items, memories and pictures. Observe how your mind and body feel as you create the space to lean deeply into the emotion. Can you hang onto that positivity just a bit longer each day?
- Positivity Portfolio Playlist
Music inspires emotions! So, what if you built a playlist specifically aimed at triggering one or several of the positive emotions? What songs belong on your love playlist versus your serenity or awe-inspiring playlist? Listen to your Positivity Portfolio playlist when you want a boost of positive emotions, or to start and / or end the day on a positive note. For Spotify users, you can get started by looking at our playlists then create your own. Have fun with this and be sure to share your playlist with your family and friends. This isn’t limited to music: a playlist of selected podcast episodes or YouTube videos that fosters one or more of the positive emotions can be a great resource!
- Designing for Positivity
Your home, no matter how big or small, should be a place that makes you feel good. Meaning, your home should inspire all the positive emotions, so why not get intentional about designing spaces as Positivity Portfolios? You might imagine creating a playful space with games that inspire amusement. Or decorating a wall with photos that bring love to mind. Have you ever noticed that kids love to display trophies that make them feel proud? Where is the space in your home that brings you pride? Or the quiet corner for serenity? Take a walk around your home and notice which emotions are already on display and which you might want to add.