Positive psychology offers a framework for better living that each of us can apply in our everyday lives. Among the examples of what you can do each day are to practice gratitude, perform acts of kindness, and use your strengths in daily tasks.
By focusing on positive emotions and building resilience, positive psychology helps improve well-being and life satisfaction. Let’s explore practical ways to incorporate these principles, along with the theory behind them and resources for learning more.
Definition
When you practice positive psychology, you put your attention towards nurturing positive emotions and building your strengths. Instead of focusing solely on problems, this approach encourages recognising what’s going well in your life.
Developed by Martin Seligman in the 1990s, positive psychology helps you build resilience and develop a deeper sense of purpose. It’s about using personal strengths and positive experiences to improve well-being.
Examples in Everyday Life
Positive psychology can be easily incorporated into your daily routine through simple actions. Below are several ways to put theory into practice, listed in order of importance and ease of implementation.
1. Engage in positive self-talk
The way you talk to yourself can change your mindset. Replace negative thoughts with positive affirmations. For example, instead of saying, “I’ll never get this done,” try saying, “I’m making progress.” This simple shift can reduce stress and improve motivation almost instantly.
2. Strengthen social connections
Regularly invest in relationships that bring you joy. Reach out to a friend, spend quality time with family, or join a group activity. Strong social ties increase emotional well-being and provide support during tough times, making this an easy and rewarding practice.
3. Build on strengths, not weaknesses
Focus on what you’re good at rather than what you struggle with. If you’re skilled at communication or organisation, use these strengths in your daily tasks. Building on your strengths boosts confidence and helps you perform better in all areas of life.
4. Savour positive moments
Take time to pause and fully enjoy everyday pleasures. Whether it’s drinking your morning coffee or taking a walk in nature, savouring these moments boosts your mood. This practice encourages mindfulness and helps you stay present.
5. Set and celebrate small goals
Break larger tasks into smaller, manageable steps and celebrate each success. Setting small, achievable goals helps you maintain focus and gives you a sense of accomplishment. It’s an easy way to build momentum and stay motivated.
6. Practice random acts of kindness
Perform small, thoughtful acts for others. Compliment a stranger, hold the door open, or offer help to a friend. These acts create a ripple effect, boosting your mood and strengthening your connection with others.
7. Start a gratitude journal
Write down three things you’re grateful for each day. This habit helps shift your focus from what’s going wrong to what’s going right. Over time, it builds a positive outlook and increases overall happiness.
Daily Checklist with PDF
Want a quick and easy way to bring positive psychology into your day? Download this checklist of 10 daily practices to boost your well-being. From practising gratitude to taking a moment to savour small pleasures, these actions are achievable and effective.
Use the checklist as a reminder to incorporate positivity in your day. Choose the format that works for you: Word for easy editing, or PDF for printing and posting somewhere visible.
Benefits of Positive Psychology
Research has demonstrated scientifically supported benefits of positive psychology. Below are key benefits with accompanying references.
(a) Increased resilience
Studies show that focusing on positive emotions builds resilience, helping individuals recover faster from stress and adversity. Research by Fredrickson (2001) supports the “broaden-and-build” theory, where positive emotions expand thought patterns and improve coping mechanisms.
(b) Improved mental health
Positive psychology interventions, like practising gratitude and positive self-talk, have been found to reduce symptoms of depression and anxiety. A meta-analysis by Sin and Lyubomirsky (2009) revealed that positive psychology practices significantly lowered depressive symptoms and increased well-being.
(c) Enhanced life satisfaction
People who engage in acts of kindness, mindfulness, and savouring report higher life satisfaction. A study by Seligman, Steen, Park, and Peterson (2005) showed that these practices led to increased happiness and life satisfaction.
(d) Better physical health
Positive emotions are linked to improved physical health. Research by Kubzansky and Thurston (2007) found that individuals with higher levels of emotional vitality had lower risks of cardiovascular disease. Gratitude and optimism also correlate with improved immune function and longer life spans.
(e) Stronger relationships
Acts of kindness and a positive outlook enhance social bonds. Research by Algoe, Haidt, and Gable (2008) found that gratitude strengthens relationships by increasing emotional closeness.
Theory and Principles
Positive psychology is grounded in the belief that focusing on strengths, well-being, and positive experiences helps individuals thrive. One of the central frameworks is the PERMA model, which highlights the 5 key principles of positive psychology.
- Positive emotions. Cultivate happiness, joy, and gratitude to build emotional resilience.
- Engagement. Immerse yourself in activities that use your strengths to bring a sense of flow and purpose.
- Relationships. Establish strong, meaningful social connections for emotional well-being.
- Meaning. Have a sense of purpose or belonging for deeper life satisfaction.
- Accomplishment. Set and achieve goals to boost self-esteem and motivation.
In addition, the broaden-and-build theory by Barbara Fredrickson supports the idea that positive emotions expand our thinking and help us build long-lasting resources like resilience and social connections.
Online Courses
Online courses are available to learn positive psychology principles and how to apply them in daily life. These courses vary in length and depth.
- Coursera – Foundations of Positive Psychology Specialization
This 5-course series from the University of Pennsylvania covers key topics like resilience, grit, and well-being. Taught by experts including Martin Seligman, the full specialization takes approximately 5 months (at 2-3 hours per week) to complete. Access it through Coursera here. - Coursera – The Science of Well-Being by Yale University
This popular free course on Coursera helps learners build habits to increase happiness and satisfaction. It takes around 10 weeks (with 1-2 hours per week) to finish. You can enrol in the course for free here. - Udemy – Positive Psychology Practitioner Certificate
Offered on Udemy, this course provides a comprehensive introduction to positive psychology and practical tools for improving well-being. It takes around 5 hours to complete, making it a quick yet thorough course. You can access it here. - edX – Building Personal Resilience: Managing Anxiety and Mental Health
Offered by Harvard University on edX, this course explores how to build resilience and manage mental health challenges, including anxiety. It takes about 4 weeks (with 1-2 hours per week) to complete. You can enrol in the course here.
Related: Why Study Psychology?
Careers in Positive Psychology
Several types of careers are available where positive psychology plays a central role. They span coaching, organisational development, education, counselling, and healthcare. These fields are increasingly adopting well-being and strengths-based strategies.
As Learning Lab notes, “These real-world examples highlight how professionals are integrating positive psychology into their work to create meaningful change, driving personal and organisational transformation.” Whether it’s improving team engagement or boosting personal resilience, positive psychology is making an impact across industries.
Books to Read
If you’re looking to dive deeper into positive psychology, here are some excellent books that explore the theory, research, and practical applications of this field.
- Authentic Happiness by Martin Seligman
A great introductory book, Authentic Happiness explains the foundations of positive psychology and offers practical techniques to cultivate happiness and well-being in everyday life. - Flourish by Martin Seligman
In this book, the founder of positive psychology expands on the PERMA model and explains how to build a fulfilling life through positive psychology practices. - The How of Happiness by Sonja Lyubomirsky
Based on scientific research, this book provides readers with strategies for increasing happiness through intentional activities, including gratitude and acts of kindness. - Grit by Angela Duckworth
This best-seller explores how perseverance and passion contribute to success and well-being, blending positive psychology with real-world applications. - Positivity by Barbara Fredrickson
Fredrickson’s book introduces her broaden-and-build theory and explains how positive emotions can transform your life by building resilience and lasting resources. - The Happiness Advantage by Shawn Achor
Achor offers research-backed strategies for using happiness as a tool for improving productivity and success, making positive psychology applicable to both personal and professional life.
Limitations and Alternatives
Positive psychology has its limits. It can oversimplify mental health issues by focusing too much on positive thinking. For those with serious conditions like depression or anxiety, professional therapy is often needed. Positive psychology alone may not be enough.
There’s also a risk of “toxic positivity,” where people feel pressured to stay upbeat all the time. This can dismiss valid negative emotions. A balanced approach that acknowledges positive and negative feelings can be healthier.
Alternatives like Cognitive Behavioral Therapy (CBT) help restructure negative thought patterns. Mindfulness-based approaches, such as Mindfulness-Based Stress Reduction (MBSR), focus on managing stress through present-moment awareness.
