2024 challenge materials
introduction
Welcome to the Good Vibes Challenge! Over the next 6 weeks, we will be working on increasing the positive emotions we feel in our daily lives. In this challenge, we’re going to work on strengthening 5 key skills that help boost positivity:
Finding Positive Meaning Savoring
this is our ability to interpret, contextualize, and understand the events of our lives in a constructive way which propels us forward in a healthy fashion
this is our ability to mindfully enjoy pleasant experiences & think about positive events in a way that will prolong the enjoyment you get
Cultivating Gratitude Following Passions
this is our ability to reconsider aspects of daily life that normally seem mundane as gifts to be cherished
this is our ability to identify and engage in activities that help us enter flow state, or in which we feel completely absorbed
Non-negative thinking
this is our ability to challenge negative thoughts by checking them against reality, not by denying them or pushing them out of your mind. It allows you to acknowledge and work with negative thoughts without letting negativity fully take over your thinking.
Using these five skills, we’ll focus on targeting a new positive emotion each week -- beginning with inspiration, followed by pride, joy, amusement, and serenity, and ending on hope.
You’ll receive a weekly handout with a definition of each emotion, a menu of activities to spark that emotion, and a list of reflection prompts to help you dig a little deeper and identify more personalized opportunities to experience each. The back of these handouts will have additional ideas for how to apply each of the 5 skills.
The goal of this challenge is to work towards a positivity ratio of 3:1. This means experiencing three positive emotions for every negative emotion, which can be done both by increasing positivity and reducing unhelpful negativity.
Why 3:1 ? Studies on positive emotions have shown that when positivity ratios are higher than 3:1, there is a “tipping point” where positivity is in sufficient supply to promote human flourishing. Additional research has supported this tipping point leading to flourishing interpersonal relationships and business teams as well!
here’s how it works:
Each week you’ll receive your handout via email. They will also be available on our Instagram, @bentley health
Throughout the week, you’ll use your five key skills to work on increasing experiences of that week’s target emotion.
At the end of the week, you’ll complete a brief feedback form and be entered to win that week’s prize!
Prize recipients for each week will be informed the following Monday, after the new handouts are distributed.
At the end of the challenge, you’re invited to join us for Good Vibes Day -- an in person event with additional opportunities to learn mood-boosting skills, win prizes, and learn more about Positive Psychology!
inspiration
Inspiration is felt when you see better possibilities than usual. It captures your attention and draws you in.
Inspiration sparks the urge to express and do good yourself, and helps you see better possibilities.
-Positivity, Barbara Fredrickson
activities
Explore a local museum or art gallery for creative inspiration
Attend/Host a TED Talk viewing party with friends
Create a vision board with images and quotes that inspire you
Take a nature walk in a nearby park to find inspiration in the outdoors
Attend a live music performance or concert
Read or watch a biography of someone you admire
reflections
When have you felt truly inspired, uplifted, or elevated by goodness?
When has your jaw dropped when seeing the best in humankind?
When have you felt an urge to do your best, so that you too might reach higher ground?
applying your skills
FINDING POSITIVE MEANING
Think of a challenge you faced this week. Make a plan for how you can use this as inspiration to make a positive change in your personal life, on campus, or the wider community
SAVORING
When you notice yourself feeling inspired this week, think of how you can enhance or maintain that feeling. Share inspiring news stories with friends, sign up for an inspiring lecture that you can look forward to, or make a scrapbook to reflect on inspiring experiences you’ve had!
CULTIVATING GRATITUDE
Try making a gratitude list, focusing on the people, places, songs, stories, and any other things that inspire you. For an added bonus, reach out to those people and tell them the impact they’ve had!
FOLLOWING PASSIONS
What types of activities make you feel so inspired, you lose track of time? Do you have a favorite podcast that leaves you feeling inspired, a memoir that you’ll never forget, or a passion project that involves working towards positive change? Carve out some time for those activities this week!
NON-NEGATIVE THINKING
It’s important to listen to what our negative emotions are telling us, but it’s easy to magnify the negative when things get tough. This can prevent us from working towards positive change if we feel like the challenge is too big to overcome. What is something you might not be able to fix completely, but could make small improvements towards that inspire greater change down the line? Aim to make one positive change this week, no matter how small.
pride
Pride is felt when you’ve played a part in something good, in the wake of an achievement, or when you’ve succeeded in investing your effort and skills. Pride sparks the urge to share with others and persist with difficult tasks, and fuels the motivation to achieve.
-Positivity, Barbara Fredrickson
activities
Ask your friends & family members to share with you things they’re proud of you for
Set and accomplish small personal goals within a week
Create a portfolio showcasing your best academic or creative work
Volunteer to lead a workshop or discussion on a topic you’re passionate about
Reflect on past achievements and create a list of accomplishments
reflections
When have you felt most proud of yourself, fully confident in your abilities, and self-assured?
What is a time you achieved something through your own concerted efforts?
What draws you to dream big, into visions of what you might accomplish in the future?
applying your skills
FINDING POSITIVE MEANING
Think of a challenge you faced this week, or an upcoming challenge that’s causing stress: how can you respond to this situation in a way that you’re proud of? Remember to pause before responding, and prioritize your values!
SAVORING
When you notice yourself feeling proud this week, be sure to pause and savor your accomplishments! How does it feel now that all your hard work has paid off? Savor the experience with a celebration, preserve the moment in a journal entry, or call family and friends to share your accomplishment!
CULTIVATING GRATITUDE
You have so many qualities and skills to be proud of! Time to focus on your gratitude for yourself. What are some things that make you, you? Make a list of your attributes that you’re proud of, and grateful to embody!
FOLLOWING PASSIONS
What are some activities that you love to do, that make you feel pride in your abilities or the things you’re able to accomplish? Try to carve out some extra time for those activities this week.
NON-NEGATIVE THINKING
It’s easy to spiral into self-criticism when we make mistakes. But nobody does everything perfectly, and at the very least, you deserve to feel proud of yourself for trying! If you catch yourself being critical, avoid overgeneralizing ( like saying things like “I can’t do anything right!”) It may be more accurate to say things like “I didn’t study as much as I should have, but I did work really hard to stick to my health goals and make time for friends this week, and I’m proud of that.”
joy
Joy is felt in the contentment, pleasure, or delight when things are going your way, and the situation isn’t requiring much effort. Joy sparks the urge to play and be creative.
-Positivity, Barbara Fredrickson
activities
Organize a game night with friends featuring board games or video games
Create a playlist of your favorite uplifting and joyful songs
Organize a movie night with feel-good films
Share a meal with friends or classmates and focus on positive conversations
Engage in a creative activity like painting, drawing, or crafting
reflections
When have you felt safe, relaxed, and joyful, utterly glad about what was happening in that moment?
When have things truly gone your way, or better than you expected?
When have you felt playful, as if you wanted to jump in and get involved?
applying your skills
FINDING POSITIVE MEANING
It can sometimes feel impossible to experience joy during stressful times -- remember that good and bad can coexist! When things start to feel hard this week, try to focus on ways to make them a little easier to manage. For example, maybe you have a huge test coming up -can you make a study group with friends and meet over dinner to turn the stress into a positive social experience?
SAVORING
Make sure to slow down in your joyful moments this week, and pay attention to how you’re thinking. When you’re preparing for the experience, allow yourself to feel the excitement of the anticipation, and daydream about what it would be like - share your hopes with friends! In the moment, connect to all your senses, and take the time to express your joy in the moment. When it’s over, focus on your happy memories that you get to share over a coffee date with friends!
CULTIVATING GRATITUDE
There’s a natural sense of gratitude for the things the bring us joy, but how can you enhance it? Try to get creative with your expression of gratitude, by starting a gratitude journal, making a collage with photos of things that bring you joy, start a daily gratitude text exchange with friends, etc.
FOLLOWING PASSIONS
Think about the common links between activities that bring you joy -- are they a time to be creative, social, or active? Do they involve food, music, or animals? Brainstorm some new activities to try out with those same elements!
NON-NEGATIVE THINKING
Don’t let disappointment over one thing steal your joy from everything else! When things feel like they’re going wrong, practice using the “yes, and” approach -- “I didn’t get the leadership position I wanted, so I’m disappointed...AND I’m happy I still get to be involved and spend time with friends.”
amusement
Amusement is felt when something unexpected happens that causes laughter and entertainment. It sparks the urge to laugh and share lighthearted cheerfulness with others.
-Positivity
, Barbara Fredrickson
activities
Watch a Netflix Comedy Special or Stand Up routines on YouTube
Host a funny movie marathon with friends
Try out a comedy podcast to enjoy during workouts or long drives
Create a meme exchange text group with friends where everyone shares their favorite funny memes each day
Host a game tournament with laughter inducing games like Charades, Heads Up, or Taboo.
reflections
What makes you feel silly and fun-loving? What amuses you?
What is a time when you have had uncontrollable, irrepressible laughter?
What is a time when you enjoyed unexpected humor?
applying your skills
FINDING POSITIVE MEANING
Unexpected challenges are a little easier when you can lean on your support system to get you through. Make a list of friends who can make you laugh no matter what, activities that help distract you when needed, & other tools that help you make the best of challenging times.
SAVORING
Do you have any favorite reels, YouTube Videos, or TV shows that you can re-watch a million times and not get sick of it? Squeeze them into your day as a study break you can look forward to and enjoy the anticipation of your favorite parts. To prolong the enjoyment, see if you can find laptop stickers, wall art, computer backgrounds, or other items with your favorite quotes so you can be reminded of the fun.
CULTIVATING GRATITUDE
It’s time to brainstorm another gratitude list -- this time, focusing on the things that make you laugh or entertain you. Think of your favorite movies and shows, stand-up comedians, funny friends, or anything else that brings lighthearted fun into your life.
FOLLOWING PASSIONS
If you don’t have time in your schedule for lighthearted fun, first find 20 minutes per day to work in some amusement. If you do enjoy frequent entertainment, see if you can align it with your peak creative times and minimize distractions, so you can be fully absorbed in the fun.
NON-NEGATIVE THINKING
When something unexpected happens, stress & anxiety is a common first instinct. Sometimes, that’s appropriate and helps you make a plan to tackle the problem. Other times, it can prevent you from enjoying unexpected positive developments. It’s okay to be disappointed when something you were looking forward to changes. Let yourself feel that feeling, but also consider if you can still find something to celebrate in your new circumstance.
serenity
Serenity is felt when your circumstances are safe, comfortable, and require little effort. Serenity sparks the urge to savor our current circumstances and integrate them into life more often.
-Positivity, Barbara Fredrickson
activities
Attend a yoga class or complete an online yoga video
Try out a meditation app like Insight Timer, Calm, or Headspace
Take a leisurely hike in a nature reserve nearby
Create a cozy reading nook in your living space
Try aromatherapy with calming scents like lavender or chamomile
Engage in a slow-paced creative activity like coloring
reflections
When have you felt fully at peace and serene, truly content with where you are?
When does your body feel completely relaxed, with all your physical tensions melted away?
When do you feel like simply sitting back and soaking it all in?
applying your skills
FINDING POSITIVE MEANING
If you’re struggling to feel calm and relaxed and feeling a sense of discomfort, you’re likely in a situation where you can practice new skills. These skills will help make things feel easier down the line, as you learn & grow. Remind yourself that facing the discomfort now means there’s a future version of you who will be able to tackle the same challenge with less effort and greater comfort. If it helps, write a list of the skills you’re gaining!
SAVORING
Experiencing serenity naturally sparks the urge to savor your circumstances -- like when you can’t look away from a beautiful sunset, when you sink into a cozy couch on a cold day, or finally get a chance to unwind after a day of classes. In those moments, make an effort to remove all distractions and connect with all five senses. For bonus points, make a list of ways you like to unwind that you’d like to incorporate into your life more often.
CULTIVATING GRATITUDE
Too often, we forget to express gratitude for the little things -- like our senses that allow us to enjoy our favorite images, comfort foods, and sensations, or the more mundane activities that help us relax. Try making a vision board with images that give you the feeling of serenity. Looking at this board regularly will be a reminder of all the things that bring you comfort & normally go unnoticed.
FOLLOWING PASSIONS
This week, focus on the slower paced activities that you enjoy, such as coloring, yoga, walking, coffee talks with friends, and other options that help you slow the pace of life. Find a few opportunities this week to work in those activities without distractions.
NON-NEGATIVE THINKING
College life is busy, and it’s common to feel like there is absolutely no time to relax. Pause for a minute and check that belief against reality -- is there really no time at all, or could you take a few five minute breaks throughout the day?
hope
Hope is felt in the belief that things can change for the better, even in negative and uncertain circumstances. Hope sparks the urge to tap into your capabilities and inventiveness.
-Positivity, Barbara Fredrickson
Reflect on a current challenge and make a plan for how to address it
Join a group for a cause that you care about and discuss future possibilities and opportunities to make a change
Visualize your best possible outcomes and future successes - engage all 5 senses!
reflections activities
Make a list of things you witness this week that brings you a sense of hope, such as positive news stories, acts of kindness, or things you learn in class
Reflect on past wins, and times that things turned out better than you expected
When have you felt hopeful and optimistic, encouraged by the possibility of a good outcome?
When faced with uncertainty, what helps you believe that things will change for the good?
What are some things you’d once hoped for that are now a part of your life?
applying your skills
FINDING POSITIVE MEANING
When it comes to feeling hope, finding positive meaning is the name of the game! When faced with challenge this week, try to imagine how you can use your skills and resources to change things for the better.
SAVORING
Remember that there was once a time when you dreamed of having what you have now. Take a minute to make a list of all the things you once hoped for, that now are a part of your life. Find some time this week to pause and appreciate them, and to focus in on what it feels like to have accomplished everything you have. You may not be exactly where you want to be, but you’re also not where you once were.
CULTIVATING GRATITUDE
In negative and uncertain circumstances, it can be hard to feel thankful -- but these are the time when it’s even more important to take time to acknowledge the good things in life that normally go unnoticed. Consider your gratitude for the opportunity to improve things, the people who are working towards positive change, and the resources you have to build a better future.
FOLLOWING PASSIONS
Take a few minutes to visualize your best possible future. What elements can you start to bring into your life today? Consider the activities you hope to engage in regularly, the type of people you hope to spend time with, and the type of environment you hope to inhabit? Think of 2-3 small steps you could take to incorporate those things this week, to start moving towards that future.
NON-NEGATIVE THINKING
In negative and uncertain times, hard thoughts are going to come up. This is the time to focus on the things that give you hope. What helps you believe things will change for the good? It might be people who are using their voice to stand up for others, the skills you’ve gained through this challenging time, a spiritual practice, or more!