Happiness Skills Workbook

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This is a PDF download available for immediate use.

Based on scientifically proven techniques to boost happiness!

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Contents:

1. HAPPINESS ASSESSMENT
2. HAPPINESS DEFINITIONS
3. HAPPINESS BELIEFS
4. MENTAL TIME TRAVEL
5. HAPPINESS VALUES
6. PRIORITIZING POSITIVITY
7. EMOTIONAL MEMORY
8. EMOTIONAL ATTENTION
9. SAVORING
10. BEST POSSIBLE SELF
11. GOALS
12. SELF-COMPASSION
13. POSITIVE PERSONALITY TRAITS
14. IDENTIFYING PERSONAL STRENGTHS
15. SEIZING OPPORTUNITY
16. HEALTHY EMOTIONAL PROCESSES
17. MINDFULNESS MEDITATION
18. STOPPING UNHEALTHY EMOTIONAL PROCESSES
19. EMOTION REGULATION
20. RESILIENCE AND BENEFIT FINDING
21. GRATITUDE LIST
22. GRATITUDE LETTER
23. ALTRUISM
24. ACTS OF KINDNESS
25. EMPATHY
26. ACTIVE LISTENING
27. ASSERTIVENESS
28. REFLECTING ON PROGRESS
29. CUSTOMIZING YOUR HAPPINESS PLAN
30. CREATING YOUR HAPPINESS PLAN
31. COMMITTING TO HAPPINESS
32. FINAL ASSESSMENT
CONCLUSION
 

What is the science behind this workbook?
 
This workbook is based on a unique blend of scientifically-supported activities shown to improve happiness and well-being. It is drawn from discoveries in the fields of positive psychology, emotion science, clinical psychology, and neuroscience - fields that each offer unique insights into the science of improving the human condition. 
 
A seminal aspect of this workbook is the emphasis on translating discoveries from these fields into experiential learning activities. Therefore, in addition to integrating well-being research across different fields, this workbook relies upon science-based approaches that enhance your learning, motivation, and engagement. 
 
How does scientific research inform this workbook?

• You will notice that this workbook involves very little information directly teaching you about happiness. This is because research has shown that people learn better through experience. So, most of the knowledge you will gain from this workbook will be through engaging in happiness activities, self-exploration, and critical thinking.

 

• The activities you will engage in have been specially designed for ease of use and positive impact. They cover a broad range of skills and happiness dimensions. Some may be more fun; others may be more challenging. Just keep in mind that each of these activities is based on peer-reviewed research, and is suggested to increase happiness.

 ​  

• This workbook focuses on happiness, well-being, and thriving. Although these skills are often helpful for individuals with more severe mental health issues, they should not replace professional guidance from a trained therapist. The information is intended for general use, and not intended to diagnose, treat or prevent any disease/condition. For more information on terms and conditions, please see: http://www.berkeleywellbeing.com/terms.html​

How to use this book
 
This workbook includes a wide selection of activities designed to help you better understand and increase your own happiness. These activities are in the following formats.

• Activities (e.g., quizzes and writing assignments)
  • These will help you learn about and practice using happiness skills.

 

• Notes, Reflections, and Questions
  • Throughout this workbook, you will see boxes and open areas to answer questions and reflect on your experiences. These are to help you better understand your happiness skills.

 

• Dashed boxes
  • Throughout the workbook, you will see boxes that have a dashed outline with a scissors picture. These sections are the key action items for you to use later. If you choose, you can cut them out and keep them handy. Or, you can paste them in a section towards the end of this workbook.

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