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How to increase positive emotion (the P in PERMA wellbeing framework)

Three blessing exercise



At the end of the day, try to think of three good things which have happened to you during the day and why. No matter how bad your day has been, there are usually three things you can salvage from a really bad day. This can bring more of a balanced perspective to your experiences during the day which can lift your mood. You can choose to do this at least three times a week or at the end of the week.


The challenge for you is to choose the right activity for you so that you can successfully improve your positive emotion. If you would like further coaching on this, please send me an email by completing your details on this website.


Research has shown that “Happiness is the product of 50% genes, 10% circumstances and 40% of what you think and do.”

Sonja Lyubomirsky


Barbara Fredrickson (2009) has researched this area and in her Broaden-and- build theory of positive emotions, suggests that when we are in a positive mindset, we open ourselves to many more possibilities. Hence, it is important, when planning a programme of wellbeing improvement, to ensure that we address positive emotion first. This will help us to embrace the rest of the wellbeing programme.


Like the rings in the picture below, positive emotion will expand outward and broaden our minds to consider a wider selection of possibilities.




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