Learning Objective:
- Students will explore the principles of authentic happiness and gratitude through experiential activities and discussions.
Nurturing Authentic Happiness: Exploring the Connection to Positive Psychology
The concept of authentic happiness is closely linked to the field of positive psychology, which focuses on understanding and promoting well-being, fulfillment, and flourishing in individuals and communities. Authentic happiness, as coined by Martin Seligman, refers to a type of happiness that arises from living a life that is aligned with one’s core values, strengths, and positive emotions.
Unlike superficial or fleeting forms of happiness, authentic happiness goes beyond temporary pleasures and external factors. It involves experiencing a deep sense of satisfaction, fulfillment, and purpose that comes from living an authentic and meaningful life. It is about tapping into one’s true self, utilizing personal strengths, and engaging in activities that bring genuine joy and fulfillment.
Positive psychology, the branch of psychology that studies the science of well-being, examines the factors that contribute to authentic happiness. It focuses on identifying and understanding positive emotions, character strengths, positive relationships, meaning and purpose, and personal growth. Positive psychology aims to provide individuals with practical tools and interventions to enhance their overall well-being and lead more fulfilling lives.
Authentic happiness and positive psychology are intertwined as they both emphasize the importance of living in alignment with one’s values, leveraging personal strengths, and nurturing positive emotions and relationships. By understanding and cultivating authentic happiness, individuals can tap into their innate potential, foster resilience, enhance their overall well-being, and contribute to the well-being of others and society as a whole.
In summary, authentic happiness is the deep and lasting form of happiness that arises from living an authentic life, guided by personal values, utilizing strengths, and nurturing positive emotions and relationships. Positive psychology provides the scientific framework and practical tools to understand and promote authentic happiness, allowing individuals to lead more fulfilling and meaningful lives.
Psychologists have scientifically proven that one of the greatest contributing factors to overall happiness in your life is how much gratitude you show.
Activity 1: Three Good Things in Life
“Three Good Things” is a gratitude exercise introduced by Martin Seligman in his book “Authentic Happiness.” The purpose of this exercise is to cultivate a positive mindset and enhance well-being by focusing on the positive aspects of life.
Here’s how the “Three Good Things” exercise works.
Reflection: Each night, take a few minutes to reflect on your day and identify three things that went well. These could be simple or significant events, achievements, or experiences.
Causes: For each of the three good things, delve deeper and identify the causes or reasons behind them. Explore why these positive events occurred and what contributed to their happening.
Writing: Write down your three good things and their causes. You can use a journal, notebook, or any preferred method of recording.
This exercise encourages individuals to actively seek out and acknowledge positive moments in their lives, no matter how small. By focusing on these positive experiences, you train your mind to notice and appreciate the good that surrounds you. Additionally, reflecting on the causes behind these positive events helps develop a mindset that attributes positive outcomes to specific factors, fostering a sense of control and agency over one’s life.
The “Three Good Things” exercise is typically practiced over a week or longer. By consistently engaging in this exercise, you can shift your attention toward the positive aspects of your daily experiences, reframe your perspective, and cultivate a greater sense of gratitude and well-being.
Research studies have shown that practicing the “Three Good Things” exercise can lead to improved mood, increased happiness, and enhanced overall well-being. It serves as a simple but powerful tool to train your mind to focus on the positive, build resilience, and nurture a more optimistic outlook on life.
Given the information above:
- Instruct students to reflect on their day and write down three things that went well and their causes each night for one week.
- Emphasize the importance of providing a causal explanation for each good thing.
- Encourage students to share their experiences and observations throughout the week, either in class discussions or through written reflections.
Activity 2: Using Signature Strengths in a New Way
“Signature Strengths” is a concept introduced by Martin Seligman in the field of positive psychology. Seligman and his colleagues developed a framework called the Values in Action (VIA) Classification of Character Strengths, which identifies and categorizes 24 universal character strengths that are valued across cultures and time.
Here’s how the “Signature Strengths” concept works:
Character Strengths Inventory: Individuals can take the online character strengths inventory at Authentic Happiness to identify their top strengths. The inventory assesses the 24 character strengths and provides personalized feedback on an individual’s unique combination of strengths.
Signature Strengths: The top five strengths identified in the inventory are referred to as an individual’s “signature strengths.” These are the strengths that come most naturally to the person, feel authentic, and are often sources of intrinsic motivation and fulfillment.
Utilizing Strengths: Once individuals have identified their signature strengths, they are encouraged to intentionally and consciously use these strengths in new and different ways. This involves finding opportunities to apply these strengths in various areas of life, such as relationships, work, hobbies, or personal goals.
By using signature strengths, individuals can experience increased well-being, engagement, and a sense of authenticity. When individuals engage in activities that align with their signature strengths, they often experience a state of “flow,” where they are fully absorbed and enjoy a sense of mastery and fulfillment.
Research has shown that utilizing signature strengths is associated with a range of positive outcomes, including increased happiness, life satisfaction, resilience, and improved relationships. By consciously leveraging and applying their strengths, individuals can enhance their overall well-being and lead more fulfilling lives.
The concept of signature strengths highlights the importance of self-awareness, recognizing one’s unique qualities, and intentionally harnessing these strengths in various contexts. It provides a framework for individuals to focus on their core strengths and cultivate a sense of purpose, meaning, and authenticity in their daily lives.
Given the information above:
- Guide students to the website www.authentichappiness.org and instruct them to take the online character strengths inventory (a free account is required).
- Explain that they will receive individualized feedback about their top five strengths, referred to as their “signature strengths.”
- Instruct students to choose one of their signature strengths and use it in a new and different way each day for one week.
- Encourage students to keep a journal or reflection log to document their experiences and how using their strengths influenced their daily lives.
Reflection and Discussion:
- Engage students in a group discussion to reflect on the impact of the gratitude and signature strengths exercises.
- Encourage students to share their insights, changes in mindset, or any positive experiences they encountered during the week.
- Discuss the benefits of focusing on positive aspects of life, expressing gratitude, and utilizing character strengths in new ways.
Activity 3: Expressing Gratitude
- Instruct students to think of someone influential in their lives who has made a significant impact.
- Have students spend time writing a heartfelt letter expressing gratitude to this person, emphasizing specific examples of their impact.
- Encourage students to consider mailing the letter or, if possible, reading it aloud to the person in person or over the phone.
- Discuss the potential effects of expressing gratitude on relationships and personal well-being.
Gratitude Writing Resources:
- Have students complete the Why I’m Grateful handout.
- Use this Gratitude Letter Prompt to help write a letter to someone influential.
- Use Three Good Things Gratitude Journal and set aside a few minutes each day to respond to the question prompts.
Conclusion and Application:
- Wrap up the lesson by summarizing the key concepts from Seligman’s book and the activities undertaken.
- Emphasize the importance of cultivating authentic happiness, expressing gratitude, and utilizing character strengths in daily life.
- Encourage students to continue practicing gratitude and exploring their strengths to enhance their well-being and lead fulfilling lives.
Extension:
- Consider assigning additional reflection or journaling tasks related to gratitude and utilizing character strengths.
- Invite students to share their experiences and insights in subsequent class sessions or through online platforms.
- Explore other topics related to positive psychology, such as resilience, optimism, and mindfulness, through additional readings and activities.