What you can do to increase positive emotions and take advantage of the “broaden and build” theory in your life? Well, anything that sparks feelings of joy, contentment, and love will do the trick. You probably know what things work well for you. Maybe it’s playing the guitar. Maybe it’s spending time with a certain person. Maybe it’s carving tiny wooden lawn gnomes.
That said, here are three ideas for you to consider…
1. Meditation: Recent research by Fredrickson and her colleagues has revealed that people who meditate daily display more positive emotions that those who do not. As expected, people who meditated also built valuable long–term skills. For example, three months after the experiment was over, the people who meditated daily continued to display increased mindfulness, purpose in life, social support, and decreased illness symptoms.
Note: If you’re looking for an easy way to start meditation, here is a 10–minute guided meditationthat was recently sent to me. Just close your eyes, breathe, and follow along.
2. Writing: This study, published in the Journal of Research in Personality, examined a group of 90 undergraduate students who were split into two groups. The first group wrote about an intensely positive experience each day for three consecutive days. The second group wrote about a control topic. Three months later, the students who wrote about positive experiences had better mood levels, fewer visits to the health center, and experienced fewer illnesses. (This blew me away. Better health after just three days of writing about positive things!)
Note: I used to be very erratic in my writing, but now I publish a new article every Monday and Thursday. I’ve written more about my writing process and how you can stick to your goals in this article and this article.
3. Play: Schedule time to play into your life. We schedule meetings, conference calls, weekly events, and other responsibilities into our daily calendars… why not schedule time to play?
When was the last time you blocked out an hour on your calendar just to explore and experiment? When was the last time you intentionally carved out time to have fun? You can’t tell me that being happy is less important than your Wednesday meeting, and yet, we act like it is because we never give it a time and space to live on our calendars. Give yourself permission to smile and enjoy the benefits of positive emotion. Schedule time for play and adventure so that you can experience contentment and joy, and explore and build new skills.