Build Positive Experiences
Increase positive emotions in the short and long term.
Purpose
Helps build a life with more positive moments, meaning, and emotional resilience.
What it Means
Positive emotions often need to be built intentionally. This skill focuses on creating pleasant experiences now and building a life that supports positive emotions over time.
Steps
1
Short-Term Pleasant Events
Do small enjoyable activities, even if you do not feel very motivated.
2
Be Present
Pay attention to the positive experience while it is happening.
3
Avoid Avoiding
Notice urges to cancel, withdraw, or dismiss positive activities.
4
Long-Term Values
Identify what matters to you and take steps toward it.
5
Build Toward Goals
Choose small actions that move your life closer to your values.
Example
Short term, you sit outside with a coffee for ten minutes. Long term, you choose one value such as connection and arrange to message a friend weekly.
Tips
- Do not wait until you feel like it.
- Keep activities small and realistic.
- Positive experiences count even when they feel mild.
Common Pitfalls
- Expecting positive emotions to appear immediately.
- Choosing activities that are too ambitious.
- Dismissing small pleasant moments as not enough.
Try It Now
1
Choose one small pleasant activity.
2
Do it for five minutes.
3
Notice one thing about it that is even slightly enjoyable.
When to use
Low mood
Emptiness
Burnout
Lack of motivation
Feeling stuck