JEFF HARRY'S

POSITIVE PSYCHOLOGY PLAYLIST

I believe that play is as important as breathing, sleeping, and love.  It's where so much of our happiness, fulfillment, and creativity comes from. 

JEFF HARRY

Welcome to the Positive Psychology Playlist!  

Inspired by the Flourishing Center's Certified Applied Positive Psychology Program, the goal is to gamify positive psychology modules, so you can incorporate them into your everyday life.  If you'd like to cultivate more of a certain aspect of positive psychology, click on the link below and try one of the play challenges.  Observe what occurs for you through the play.  Share your results with the Rediscover Your Play Tribe, tag @jeffharryplays on Instagram or Twitter.

 

It promises to be a fun, adventurous, and fulfilling ride.

 

Special Thanks To Louis Alloro and the CAPP.65 Los Angeles Cohort!    

Positivity Psychology

Press Your Luck


The Luck Factor, Richard Wiseman Lucky or unlucky people are responsible for much of their fortune through their thoughts and behaviors. 4 Basic Principles of Lucky People

  • They are skilled at creating and noticing chance opportunities
  • Make lucky decisions by listening to their intuition
  • Create self-fulfilling prophesies via positive expectations
  • Adopt a resilient attitude that transforms bad luck into good




Luck Play Challenges


INDIVIDUAL PLAY CHALLENGE

  • For a 48-hour period, log every good experience that happens to you, regardless of whether it is big or small
  • Each time, something good happens, ask yourself with curoisity: How Can It Get Any Better Than this?
  • Journal about the result
PLAY CHALLENGE WITH FRIENDS
  • Gather a group of your friends and prime each other by saying that you will have a lucky outing
  • Have the group point out and celebrate every time some unexpected positive action occurs (whether it is big or small) and be curious about where that leads
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE





Find Your Inner Genius

Through Play

POSITIVITY 

Fixed Vs. Growth Mindset

Press Your Luck


The Luck Factor, Richard Wiseman Lucky or unlucky people are responsible for much of their fortune through their thoughts and behaviors. 4 Basic Principles of Lucky People

  • They are skilled at creating and noticing chance opportunities
  • Make lucky decisions by listening to their intuition
  • Create self-fulfilling prophesies via positive expectations
  • Adopt a resilient attitude that transforms bad luck into good




Luck Play Challenges


INDIVIDUAL PLAY CHALLENGE

  • For a 48-hour period, log every good experience that happens to you, regardless of whether it is big or small
  • Each time, something good happens, ask yourself with curoisity: How Can It Get Any Better Than this?
  • Journal about the result
PLAY CHALLENGE WITH FRIENDS
  • Gather a group of your friends and prime each other by saying that you will have a lucky outing
  • Have the group point out and celebrate every time some unexpected positive action occurs (whether it is big or small) and be curious about where that leads
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE





Choice Map

Finding A State of Flow


Dr. Mihaly Csikszentmihalyi, Father of Flow What is Flow?

  • State of intense absorption: “In the zone.”
  • Feeling of energized focus, full involvement, and enjoyment in the process of the activity
  • “A psychological state that accompanies highly engaging activities.”
Frequent Flow correlates with:
  • Life satisfaction
  • Achievement
  • Better health
  • Creativity
Components of Flow:
  • The task is challenging and requires skill
  • We concentrate
  • There are clear goals
  • We get immediate (an unambiguous) feedback
  • There is a sense of control
    • A balance between skill and challenge
    • Mental focus or strenuous exercise
    • Intrinsic Motivation
Flow State Triggers: Steven Kotler, The Rise of Superman: Decoding the Science of Ultimate Human Performance Psychological triggers
  • Goal clarity
  • Immediate feedback
  • Challenge to skills ratio
  • Intense concentration
Environmental triggers
  • High consequences
  • Rich environments
  • Deep embodiment
Social triggers
  • Serious concentration
  • Clear, shared goals
  • Good communication
  • Familiarity
  • Equal participation and skill level
  • Risk
  • Sense of control
  • Close listening
  • Always say yes
Creative triggers
  • Creativity




Flow Play Challenges


In order to find our flow, we must create the conditions for a flow state to occur. INDIVIDUAL PLAY CHALLENGE

  • Journal about your Ikigai/Zone of Genius
    • Ask these questions (From The Book: The Big Leap By Gay Hendricks)
    • WHAT DO I MOST LOVE TO DO?
      • I love so much I can do it for long stretches of time without getting tired or bored
    • WHAT WORK DO I DO THAT DOESN'T SEEM LIKE WORK?
      • I can do it all day long without ever feeling tired or bored
    • IN MY WORK, WHAT PRODUCES THE HIGHEST RATIO OF ABUNDANCE AND SATISFACTION TO AMOUNT OF TIME SPENT?
      • Even if I do only ten seconds or a few minutes of it, an idea or a deeper connection may spring forth that leads to huge value
      • Whatever it is, find it and I want you to put the highest priority on doing some of it every day
    • WHAT IS MY UNIQUE ABILITY?
    • There is a special skill I’m gifted with
      • This unique ability, fully realized and put to work can provide enormous benefits to me and any organization I serve
PLAY CHALLENGE WITH FRIENDS
  • Ask your friends the following questions:
    • When have you seen me most alive?
    • When have you seen me the happiest?
    • What is one ability that I have that makes me truly unique?
    • What is one way in which I can contribute to the world that could have a tremendous impact?
  • Based on the answers to these questions, determine if there is a unifying thread between the answers and if so, come up with a plan to pursue that flow experience
    • Example: Your friends share that you are an amazing writer, so you decide how you are going to devote X amount of time per week on writing or you'll choose to attend a writing retreat
  • OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
    • For one month, once you identify your Ikigai/Zone of Genius/Flow State, you commit to devoting a certain number of hours a day attempting to cultivate this state/experience
      • Each day, log your progress on tapping into this flow state as well as your happiness/fulfillment levels after each day, as they may fluctuate
      • By the end of the month, share with your friends what you have been able to create and/or cultivate and how you feel about the entire process
      • Take a risk to trust the universe and do whatever is necessary, regardless of how absurd or silly it may be, in order to tap into this flow state
        • You find that you write better after dancing by yourself, do it
        • You like to wear silly outfits because it puts you in a creative mindset, do it
        • You find skipping to bring you more happiness than simply walking, do it





Luck

Press Your Luck


The Luck Factor, Richard Wiseman Lucky or unlucky people are responsible for much of their fortune through their thoughts and behaviors. 4 Basic Principles of Lucky People

  • They are skilled at creating and noticing chance opportunities
  • Make lucky decisions by listening to their intuition
  • Create self-fulfilling prophesies via positive expectations
  • Adopt a resilient attitude that transforms bad luck into good




Luck Play Challenges


INDIVIDUAL PLAY CHALLENGE

  • For a 48-hour period, log every good experience that happens to you, regardless of whether it is big or small
  • Each time, something good happens, ask yourself with curoisity: How Can It Get Any Better Than this?
  • Journal about the result
PLAY CHALLENGE WITH FRIENDS
  • Gather a group of your friends and prime each other by saying that you will have a lucky outing
  • Have the group point out and celebrate every time some unexpected positive action occurs (whether it is big or small) and be curious about where that leads
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE





ENGAGEMENT

Savor

Breakdown of Savoring


Why Savoring Works:

  • Increases positivity
  • Shifts the focus to what is beautiful, auspicious, delicious and life-enhancing
  • Increases gratitude
  • Counters hedonic treadmill and adaptation
“People who are habitually mindful of their current experiences are more likely to experience frequent and intense positive emotions, to feel self- sufficient and competent, and to have positive social relationships.” The How of Happiness, Dr. Sonja Lyubomirsky Three Orientations of Savoring
  • Reminisce: Look back fondly at a time that you really appreciated
  • Attentively: Be present in the moment
  • Anticipatory: Looking at future activities in an appreciative way
4 Pathways of Savoring
  • Marveling: regulates awe
  • Thanksgiving: regulates gratitude
  • Basking: regulates pride.
  • Luxuriating: regulates physical pleasure




Savor Play Challenges


REMINSCING INDIVIDUAL PLAY CHALLENGE

  • Close your eyes and think back on a recent journey (I.e. travel, program, conference/retreat, job, etc.) you have been on and identify one of your fondest memories of that experience
    • What do you appreciate most about that memory?
      • Journal about what comes up for you
  • Take a old photo of a really great memory and take 2 - 4 minutes to stare at it, remembering everything from it
  • Remember the smell, the feeling, who was with you, and why it was such a happy moment
  • If you want to double down on this challenge, journal about it, writing about what was so amazing about it
PLAY CHALLENGE WITH FRIENDS
  • Sit down with a friend and talk about one of your favorite memories with them
  • Try to see if you can remember the feelings of that experience and what made it so memorable
  • Measure how you feel before and after you reminisce
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Share with friend a challenging time in your past and how that experience shaped you
    • Describe what it was like being in that situation and what made it so memorable
    • Even though it is challenging, try to think of what you now appreciate about that experience that shaped the rest of your life
ATTENTIVELY INDIVIDUAL PLAY CHALLENGE
  • Pick one thing that you are really enjoy doing every day
  • Be as present as possible in the moment enjoying that particular experience
    • Example of a particular experience: Enjoying a cup of coffee
      • Purchase the coffee and take the time to really appreciate the coffee
        • What is it that you love?
        • Notice the feel of the warm cup and the smell of the coffee
        • Observe how each drop rolls down your throat
  • Compare this moment to your typically experience drinking coffee and observe what is different
PLAY CHALLENGE WITH FRIENDS
  • Go with your friend to your favorite restaurant
  • Order your favorite items off the menu and when eating, take each bite slowly and describe to each other what you enjoy most about that particular food
  • Simply be present enjoying this meal, removing any distractions from the experience
    • How does it compare to the top meals you have ever had?
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE ANTICIPATORY INDIVIDUAL PLAY CHALLENGE
  • Pick one play activity you can do this week that will bring you joy.
    • It could be small or big, just something that really brings you happiness that is exciting and not passive.
    • Notice if knowing this activity is coming up makes your week more enjoyable
PLAY CHALLENGE WITH FRIENDS
  • Make a list of 5 events that you are looking forward to this year with your friends
    • If you don’t have them already planned, reference the Yearly Play, Joy, Fun Index and come up with a list with a group of your friends/family
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Choose to do an experience this year that is exciting, nerve-racking, and challenging to your inner core being (I.e. Public Speaking, Skydiving, Traveling Abroad Alone, etc.)
  • Ask your closest friends to keep you accountable that you will commit to doing it this year
  • Notice how you feel leading up to this exciting event that may alter your life in a positive way
BONUS WAYS TO SAVOR Creating Pathways of Savoring
  • Basking
    • When you do something that is worthy of praise, all yourself to appreciate all the words of kindness and really embrace the love and positive feedback given to you
  • Marveling
    • Identity what puts you in awe (I.e. sunrise/sunsets, nature, powerful feat, etc.) and take the time to experience sitting in that feeling
  • Thanksgiving
    • .Share your gratitude and appreciation for others as if you have so much to give and can't give enough
    • See how that feels to be that grateful and what effect it has on others
  • Luxuriating
    • Do something that makes your body feel good (I.e. eating a good meal, sleeping, exercising, massage, etc.) and enjoy fully the process of that experience





Flow

Finding A State of Flow


Dr. Mihaly Csikszentmihalyi, Father of Flow What is Flow?

  • State of intense absorption: “In the zone.”
  • Feeling of energized focus, full involvement, and enjoyment in the process of the activity
  • “A psychological state that accompanies highly engaging activities.”
Frequent Flow correlates with:
  • Life satisfaction
  • Achievement
  • Better health
  • Creativity
Components of Flow:
  • The task is challenging and requires skill
  • We concentrate
  • There are clear goals
  • We get immediate (an unambiguous) feedback
  • There is a sense of control
    • A balance between skill and challenge
    • Mental focus or strenuous exercise
    • Intrinsic Motivation
Flow State Triggers: Steven Kotler, The Rise of Superman: Decoding the Science of Ultimate Human Performance Psychological triggers
  • Goal clarity
  • Immediate feedback
  • Challenge to skills ratio
  • Intense concentration
Environmental triggers
  • High consequences
  • Rich environments
  • Deep embodiment
Social triggers
  • Serious concentration
  • Clear, shared goals
  • Good communication
  • Familiarity
  • Equal participation and skill level
  • Risk
  • Sense of control
  • Close listening
  • Always say yes
Creative triggers
  • Creativity




Flow Play Challenges


In order to find our flow, we must create the conditions for a flow state to occur. INDIVIDUAL PLAY CHALLENGE

  • Journal about your Ikigai/Zone of Genius
    • Ask these questions (From The Book: The Big Leap By Gay Hendricks)
    • WHAT DO I MOST LOVE TO DO?
      • I love so much I can do it for long stretches of time without getting tired or bored
    • WHAT WORK DO I DO THAT DOESN'T SEEM LIKE WORK?
      • I can do it all day long without ever feeling tired or bored
    • IN MY WORK, WHAT PRODUCES THE HIGHEST RATIO OF ABUNDANCE AND SATISFACTION TO AMOUNT OF TIME SPENT?
      • Even if I do only ten seconds or a few minutes of it, an idea or a deeper connection may spring forth that leads to huge value
      • Whatever it is, find it and I want you to put the highest priority on doing some of it every day
    • WHAT IS MY UNIQUE ABILITY?
    • There is a special skill I’m gifted with
      • This unique ability, fully realized and put to work can provide enormous benefits to me and any organization I serve
PLAY CHALLENGE WITH FRIENDS
  • Ask your friends the following questions:
    • When have you seen me most alive?
    • When have you seen me the happiest?
    • What is one ability that I have that makes me truly unique?
    • What is one way in which I can contribute to the world that could have a tremendous impact?
  • Based on the answers to these questions, determine if there is a unifying thread between the answers and if so, come up with a plan to pursue that flow experience
    • Example: Your friends share that you are an amazing writer, so you decide how you are going to devote X amount of time per week on writing or you'll choose to attend a writing retreat
  • OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
    • For one month, once you identify your Ikigai/Zone of Genius/Flow State, you commit to devoting a certain number of hours a day attempting to cultivate this state/experience
      • Each day, log your progress on tapping into this flow state as well as your happiness/fulfillment levels after each day, as they may fluctuate
      • By the end of the month, share with your friends what you have been able to create and/or cultivate and how you feel about the entire process
      • Take a risk to trust the universe and do whatever is necessary, regardless of how absurd or silly it may be, in order to tap into this flow state
        • You find that you write better after dancing by yourself, do it
        • You like to wear silly outfits because it puts you in a creative mindset, do it
        • You find skipping to bring you more happiness than simply walking, do it





RELATIONSHIPS

Love

Visualization


How and Why does Visualization work? (From Flourishing Center CAPP) Maybe it’s “Ordinary Magic”? What is visualization doing?

  • Activating the placebo effect
  • Activating the attention bias
  • Regulates emotions
  • Moderates the physical effects of stress
  • Helps set goals and increase self-efficacy
  • Decreases the planning fallacy
Activating the placebo effect:
  • Prepares you for action and puts you in a state of readiness
  • Increases in confidence may activate the placebo effect
  • Visualizing an event or a situation happening puts that person in a state where they are ready for action. If before, you didn’t think it was possible for you to achieve this, and you start visualizing it happening your confidence increased. For example a student who wants to be a doctor can begin seeing herself in that roll, seeing herself as a doctor, working with her patients, seeing herself in med school, studying for the MCATs. The fact that she sees herself doing it, increases her confidence. Often times believing that she wants to go to medical school can begin visualizing herself as a doctor, seeing herself, doesn’t think she has what it takes, but if starts to visualize herself, you suddenly begin to see yourself as better able to do those things that you didn’t think you could do. You also send out nonverbal cues to the world around you about your changed state. By thinking about this happening I am getting myself psyched.
Activating the attention bias:
  • The tendency to focus on things that support your beliefs: Narrows and deepens awareness
  • Study: pro-life and pro-choice
  • Behavioral confirmation – do things to support
  • 2 groups of people read the same article, one group was pro-choice
  • See either opportunities or threats to your personal position
Regulates Emotions: Visualizing things helps control the emotions associated with it. For example someone who wants leave a job that they are miserable at. However, there’s a lot of fear and worry associated with starting that business they’ve always dreamt of. Visualizing the event happening stirs lots of emotions up, providing fertile soil for controlling and regulating those emotions. This is particu- larly powerful for people who are catastrophizers. Induces Positive Emotions:
  • A study by Nelis et al (2012) compared the effects to positive affect of mental imagery versus verbal processing, i.e., creating images of the words in your mind versus speaking words and thinking about what they mean.
  • Mental imagery cultivated more positive affect.
  • “If results can be translated from the lab to the clinic then imaging positive situations may help people feel more positive than only discussing them verbally in therapy.”
Moderates the physical effects of stress:
  • Visualization creates physical and emotional arousal
  • Vision vs. Visual Imagery:
  • “The brain does not know the difference between what it sees and what it thinks about” 88% overlap in recalling information as observing the information (Krelman, Koch & Fried, 2000)
Visualization and the Brain:
  • Visualization happens in the cerebral cortex (language, thinking, and problem solving)
  • Visual images > optic cortex
  • Sounds > auditory cortex
  • Tactile > sensory cortex
  • Cerebral cortex > limbic system > endocrine system and the autonomic nervous system > bodily functions
  • Visualization and the Body
  • Increased heart rate
  • Blood pressure
  • Because of this, the body reacts to the images in the brain as though they are real threats, and real opportunities
  • Reactions in the body like increased heart rate & blood pressure
  • Increased heart rate
  • Blood pressure
  • Electrodermal activity
  • Human body is designed to act when this happens
Help Set Goals and Increase Self-Efficacy:
  • Approach vs. Avoidance Goals
    • Thinking about what you don’t want attracts it in!
    • Must frame goals in the positive.
    • “Pink Elephant”
Self-Efficacy
  • You can do it!
  • What a person believes they can do with their skills under certain conditions (Maddux, 2002)
  • Self-efficacy is different than self-esteem. It is not you can do “You were great out there” to the overweight 9 year old after she forgot the routine, tripped over her own feet, and smashed into one of the other girls on stage. It is what you believe you can do.




Visualization Play Challenges


INDIVIDUAL PLAY CHALLENGE

  • Practice the Kylego Visualization Exercise, visualizing a year from now and describing it as if it already happened
  • Journal about it and see what comes up
PLAY CHALLENGE WITH FRIENDS & LOVED ONES
  • Do a Tunnel Visualization with your friends
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE





MEANING

Purpose

Breakdown of Savoring


Why Savoring Works:

  • Increases positivity
  • Shifts the focus to what is beautiful, auspicious, delicious and life-enhancing
  • Increases gratitude
  • Counters hedonic treadmill and adaptation
“People who are habitually mindful of their current experiences are more likely to experience frequent and intense positive emotions, to feel self- sufficient and competent, and to have positive social relationships.” The How of Happiness, Dr. Sonja Lyubomirsky Three Orientations of Savoring
  • Reminisce: Look back fondly at a time that you really appreciated
  • Attentively: Be present in the moment
  • Anticipatory: Looking at future activities in an appreciative way
4 Pathways of Savoring
  • Marveling: regulates awe
  • Thanksgiving: regulates gratitude
  • Basking: regulates pride.
  • Luxuriating: regulates physical pleasure




Savor Play Challenges


REMINSCING INDIVIDUAL PLAY CHALLENGE

  • Close your eyes and think back on a recent journey (I.e. travel, program, conference/retreat, job, etc.) you have been on and identify one of your fondest memories of that experience
    • What do you appreciate most about that memory?
      • Journal about what comes up for you
  • Take a old photo of a really great memory and take 2 - 4 minutes to stare at it, remembering everything from it
  • Remember the smell, the feeling, who was with you, and why it was such a happy moment
  • If you want to double down on this challenge, journal about it, writing about what was so amazing about it
PLAY CHALLENGE WITH FRIENDS
  • Sit down with a friend and talk about one of your favorite memories with them
  • Try to see if you can remember the feelings of that experience and what made it so memorable
  • Measure how you feel before and after you reminisce
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Share with friend a challenging time in your past and how that experience shaped you
    • Describe what it was like being in that situation and what made it so memorable
    • Even though it is challenging, try to think of what you now appreciate about that experience that shaped the rest of your life
ATTENTIVELY INDIVIDUAL PLAY CHALLENGE
  • Pick one thing that you are really enjoy doing every day
  • Be as present as possible in the moment enjoying that particular experience
    • Example of a particular experience: Enjoying a cup of coffee
      • Purchase the coffee and take the time to really appreciate the coffee
        • What is it that you love?
        • Notice the feel of the warm cup and the smell of the coffee
        • Observe how each drop rolls down your throat
  • Compare this moment to your typically experience drinking coffee and observe what is different
PLAY CHALLENGE WITH FRIENDS
  • Go with your friend to your favorite restaurant
  • Order your favorite items off the menu and when eating, take each bite slowly and describe to each other what you enjoy most about that particular food
  • Simply be present enjoying this meal, removing any distractions from the experience
    • How does it compare to the top meals you have ever had?
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE ANTICIPATORY INDIVIDUAL PLAY CHALLENGE
  • Pick one play activity you can do this week that will bring you joy.
    • It could be small or big, just something that really brings you happiness that is exciting and not passive.
    • Notice if knowing this activity is coming up makes your week more enjoyable
PLAY CHALLENGE WITH FRIENDS
  • Make a list of 5 events that you are looking forward to this year with your friends
    • If you don’t have them already planned, reference the Yearly Play, Joy, Fun Index and come up with a list with a group of your friends/family
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Choose to do an experience this year that is exciting, nerve-racking, and challenging to your inner core being (I.e. Public Speaking, Skydiving, Traveling Abroad Alone, etc.)
  • Ask your closest friends to keep you accountable that you will commit to doing it this year
  • Notice how you feel leading up to this exciting event that may alter your life in a positive way
BONUS WAYS TO SAVOR Creating Pathways of Savoring
  • Basking
    • When you do something that is worthy of praise, all yourself to appreciate all the words of kindness and really embrace the love and positive feedback given to you
  • Marveling
    • Identity what puts you in awe (I.e. sunrise/sunsets, nature, powerful feat, etc.) and take the time to experience sitting in that feeling
  • Thanksgiving
    • .Share your gratitude and appreciation for others as if you have so much to give and can't give enough
    • See how that feels to be that grateful and what effect it has on others
  • Luxuriating
    • Do something that makes your body feel good (I.e. eating a good meal, sleeping, exercising, massage, etc.) and enjoy fully the process of that experience





ACHIEVEMENT

Visualization

Visualization


How and Why does Visualization work? (From Flourishing Center CAPP) Maybe it’s “Ordinary Magic”? What is visualization doing?

  • Activating the placebo effect
  • Activating the attention bias
  • Regulates emotions
  • Moderates the physical effects of stress
  • Helps set goals and increase self-efficacy
  • Decreases the planning fallacy
Activating the placebo effect:
  • Prepares you for action and puts you in a state of readiness
  • Increases in confidence may activate the placebo effect
  • Visualizing an event or a situation happening puts that person in a state where they are ready for action. If before, you didn’t think it was possible for you to achieve this, and you start visualizing it happening your confidence increased. For example a student who wants to be a doctor can begin seeing herself in that roll, seeing herself as a doctor, working with her patients, seeing herself in med school, studying for the MCATs. The fact that she sees herself doing it, increases her confidence. Often times believing that she wants to go to medical school can begin visualizing herself as a doctor, seeing herself, doesn’t think she has what it takes, but if starts to visualize herself, you suddenly begin to see yourself as better able to do those things that you didn’t think you could do. You also send out nonverbal cues to the world around you about your changed state. By thinking about this happening I am getting myself psyched.
Activating the attention bias:
  • The tendency to focus on things that support your beliefs: Narrows and deepens awareness
  • Study: pro-life and pro-choice
  • Behavioral confirmation – do things to support
  • 2 groups of people read the same article, one group was pro-choice
  • See either opportunities or threats to your personal position
Regulates Emotions: Visualizing things helps control the emotions associated with it. For example someone who wants leave a job that they are miserable at. However, there’s a lot of fear and worry associated with starting that business they’ve always dreamt of. Visualizing the event happening stirs lots of emotions up, providing fertile soil for controlling and regulating those emotions. This is particu- larly powerful for people who are catastrophizers. Induces Positive Emotions:
  • A study by Nelis et al (2012) compared the effects to positive affect of mental imagery versus verbal processing, i.e., creating images of the words in your mind versus speaking words and thinking about what they mean.
  • Mental imagery cultivated more positive affect.
  • “If results can be translated from the lab to the clinic then imaging positive situations may help people feel more positive than only discussing them verbally in therapy.”
Moderates the physical effects of stress:
  • Visualization creates physical and emotional arousal
  • Vision vs. Visual Imagery:
  • “The brain does not know the difference between what it sees and what it thinks about” 88% overlap in recalling information as observing the information (Krelman, Koch & Fried, 2000)
Visualization and the Brain:
  • Visualization happens in the cerebral cortex (language, thinking, and problem solving)
  • Visual images > optic cortex
  • Sounds > auditory cortex
  • Tactile > sensory cortex
  • Cerebral cortex > limbic system > endocrine system and the autonomic nervous system > bodily functions
  • Visualization and the Body
  • Increased heart rate
  • Blood pressure
  • Because of this, the body reacts to the images in the brain as though they are real threats, and real opportunities
  • Reactions in the body like increased heart rate & blood pressure
  • Increased heart rate
  • Blood pressure
  • Electrodermal activity
  • Human body is designed to act when this happens
Help Set Goals and Increase Self-Efficacy:
  • Approach vs. Avoidance Goals
    • Thinking about what you don’t want attracts it in!
    • Must frame goals in the positive.
    • “Pink Elephant”
Self-Efficacy
  • You can do it!
  • What a person believes they can do with their skills under certain conditions (Maddux, 2002)
  • Self-efficacy is different than self-esteem. It is not you can do “You were great out there” to the overweight 9 year old after she forgot the routine, tripped over her own feet, and smashed into one of the other girls on stage. It is what you believe you can do.




Visualization Play Challenges


INDIVIDUAL PLAY CHALLENGE

  • Practice the Kylego Visualization Exercise, visualizing a year from now and describing it as if it already happened
  • Journal about it and see what comes up
PLAY CHALLENGE WITH FRIENDS & LOVED ONES
  • Do a Tunnel Visualization with your friends
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE





VITALITY

Physical Activity

Breakdown of Savoring


Why Savoring Works:

  • Increases positivity
  • Shifts the focus to what is beautiful, auspicious, delicious and life-enhancing
  • Increases gratitude
  • Counters hedonic treadmill and adaptation
“People who are habitually mindful of their current experiences are more likely to experience frequent and intense positive emotions, to feel self- sufficient and competent, and to have positive social relationships.” The How of Happiness, Dr. Sonja Lyubomirsky Three Orientations of Savoring
  • Reminisce: Look back fondly at a time that you really appreciated
  • Attentively: Be present in the moment
  • Anticipatory: Looking at future activities in an appreciative way
4 Pathways of Savoring
  • Marveling: regulates awe
  • Thanksgiving: regulates gratitude
  • Basking: regulates pride.
  • Luxuriating: regulates physical pleasure




Savor Play Challenges


REMINSCING INDIVIDUAL PLAY CHALLENGE

  • Close your eyes and think back on a recent journey (I.e. travel, program, conference/retreat, job, etc.) you have been on and identify one of your fondest memories of that experience
    • What do you appreciate most about that memory?
      • Journal about what comes up for you
  • Take a old photo of a really great memory and take 2 - 4 minutes to stare at it, remembering everything from it
  • Remember the smell, the feeling, who was with you, and why it was such a happy moment
  • If you want to double down on this challenge, journal about it, writing about what was so amazing about it
PLAY CHALLENGE WITH FRIENDS
  • Sit down with a friend and talk about one of your favorite memories with them
  • Try to see if you can remember the feelings of that experience and what made it so memorable
  • Measure how you feel before and after you reminisce
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Share with friend a challenging time in your past and how that experience shaped you
    • Describe what it was like being in that situation and what made it so memorable
    • Even though it is challenging, try to think of what you now appreciate about that experience that shaped the rest of your life
ATTENTIVELY INDIVIDUAL PLAY CHALLENGE
  • Pick one thing that you are really enjoy doing every day
  • Be as present as possible in the moment enjoying that particular experience
    • Example of a particular experience: Enjoying a cup of coffee
      • Purchase the coffee and take the time to really appreciate the coffee
        • What is it that you love?
        • Notice the feel of the warm cup and the smell of the coffee
        • Observe how each drop rolls down your throat
  • Compare this moment to your typically experience drinking coffee and observe what is different
PLAY CHALLENGE WITH FRIENDS
  • Go with your friend to your favorite restaurant
  • Order your favorite items off the menu and when eating, take each bite slowly and describe to each other what you enjoy most about that particular food
  • Simply be present enjoying this meal, removing any distractions from the experience
    • How does it compare to the top meals you have ever had?
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE ANTICIPATORY INDIVIDUAL PLAY CHALLENGE
  • Pick one play activity you can do this week that will bring you joy.
    • It could be small or big, just something that really brings you happiness that is exciting and not passive.
    • Notice if knowing this activity is coming up makes your week more enjoyable
PLAY CHALLENGE WITH FRIENDS
  • Make a list of 5 events that you are looking forward to this year with your friends
    • If you don’t have them already planned, reference the Yearly Play, Joy, Fun Index and come up with a list with a group of your friends/family
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Choose to do an experience this year that is exciting, nerve-racking, and challenging to your inner core being (I.e. Public Speaking, Skydiving, Traveling Abroad Alone, etc.)
  • Ask your closest friends to keep you accountable that you will commit to doing it this year
  • Notice how you feel leading up to this exciting event that may alter your life in a positive way
BONUS WAYS TO SAVOR Creating Pathways of Savoring
  • Basking
    • When you do something that is worthy of praise, all yourself to appreciate all the words of kindness and really embrace the love and positive feedback given to you
  • Marveling
    • Identity what puts you in awe (I.e. sunrise/sunsets, nature, powerful feat, etc.) and take the time to experience sitting in that feeling
  • Thanksgiving
    • .Share your gratitude and appreciation for others as if you have so much to give and can't give enough
    • See how that feels to be that grateful and what effect it has on others
  • Luxuriating
    • Do something that makes your body feel good (I.e. eating a good meal, sleeping, exercising, massage, etc.) and enjoy fully the process of that experience





VIA Strengths

Breakdown of Savoring


Why Savoring Works:

  • Increases positivity
  • Shifts the focus to what is beautiful, auspicious, delicious and life-enhancing
  • Increases gratitude
  • Counters hedonic treadmill and adaptation
“People who are habitually mindful of their current experiences are more likely to experience frequent and intense positive emotions, to feel self- sufficient and competent, and to have positive social relationships.” The How of Happiness, Dr. Sonja Lyubomirsky Three Orientations of Savoring
  • Reminisce: Look back fondly at a time that you really appreciated
  • Attentively: Be present in the moment
  • Anticipatory: Looking at future activities in an appreciative way
4 Pathways of Savoring
  • Marveling: regulates awe
  • Thanksgiving: regulates gratitude
  • Basking: regulates pride.
  • Luxuriating: regulates physical pleasure




Savor Play Challenges


REMINSCING INDIVIDUAL PLAY CHALLENGE

  • Close your eyes and think back on a recent journey (I.e. travel, program, conference/retreat, job, etc.) you have been on and identify one of your fondest memories of that experience
    • What do you appreciate most about that memory?
      • Journal about what comes up for you
  • Take a old photo of a really great memory and take 2 - 4 minutes to stare at it, remembering everything from it
  • Remember the smell, the feeling, who was with you, and why it was such a happy moment
  • If you want to double down on this challenge, journal about it, writing about what was so amazing about it
PLAY CHALLENGE WITH FRIENDS
  • Sit down with a friend and talk about one of your favorite memories with them
  • Try to see if you can remember the feelings of that experience and what made it so memorable
  • Measure how you feel before and after you reminisce
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Share with friend a challenging time in your past and how that experience shaped you
    • Describe what it was like being in that situation and what made it so memorable
    • Even though it is challenging, try to think of what you now appreciate about that experience that shaped the rest of your life
ATTENTIVELY INDIVIDUAL PLAY CHALLENGE
  • Pick one thing that you are really enjoy doing every day
  • Be as present as possible in the moment enjoying that particular experience
    • Example of a particular experience: Enjoying a cup of coffee
      • Purchase the coffee and take the time to really appreciate the coffee
        • What is it that you love?
        • Notice the feel of the warm cup and the smell of the coffee
        • Observe how each drop rolls down your throat
  • Compare this moment to your typically experience drinking coffee and observe what is different
PLAY CHALLENGE WITH FRIENDS
  • Go with your friend to your favorite restaurant
  • Order your favorite items off the menu and when eating, take each bite slowly and describe to each other what you enjoy most about that particular food
  • Simply be present enjoying this meal, removing any distractions from the experience
    • How does it compare to the top meals you have ever had?
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE ANTICIPATORY INDIVIDUAL PLAY CHALLENGE
  • Pick one play activity you can do this week that will bring you joy.
    • It could be small or big, just something that really brings you happiness that is exciting and not passive.
    • Notice if knowing this activity is coming up makes your week more enjoyable
PLAY CHALLENGE WITH FRIENDS
  • Make a list of 5 events that you are looking forward to this year with your friends
    • If you don’t have them already planned, reference the Yearly Play, Joy, Fun Index and come up with a list with a group of your friends/family
OUTSIDE YOUR COMFORT ZONE PLAY CHALLENGE
  • Choose to do an experience this year that is exciting, nerve-racking, and challenging to your inner core being (I.e. Public Speaking, Skydiving, Traveling Abroad Alone, etc.)
  • Ask your closest friends to keep you accountable that you will commit to doing it this year
  • Notice how you feel leading up to this exciting event that may alter your life in a positive way
BONUS WAYS TO SAVOR Creating Pathways of Savoring
  • Basking
    • When you do something that is worthy of praise, all yourself to appreciate all the words of kindness and really embrace the love and positive feedback given to you
  • Marveling
    • Identity what puts you in awe (I.e. sunrise/sunsets, nature, powerful feat, etc.) and take the time to experience sitting in that feeling
  • Thanksgiving
    • .Share your gratitude and appreciation for others as if you have so much to give and can't give enough
    • See how that feels to be that grateful and what effect it has on others
  • Luxuriating
    • Do something that makes your body feel good (I.e. eating a good meal, sleeping, exercising, massage, etc.) and enjoy fully the process of that experience