15 Positive Psychology Exercises, Interventions + Activities For Adults

15 Positive Psychology Exercises, Interventions + Activities For Adults


Positive psychology is the scientific study of what makes life worth living. It focuses on building strengths rather than correcting weaknesses. Research has shown that practicing positive psychology can increase happiness, improve relationships, boost resilience and fulfillment.

Benefits of Positive Psychology

  • Increases happiness and life satisfaction
  • Builds resilience to adversity
  • Strengthens relationships
  • Boosts positive emotions
  • Promotes personal growth

15 Positive Psychology Exercises and Activities

1. Three Good Things

Write down three things that went well today and why they went well. Doing this daily has been shown to increase happiness.

2. Acts of Kindness

Perform five acts of kindness in one day. These can be small or large. Spreading kindness increases happiness and life satisfaction.

3. Gratitude Letter

Write a letter expressing gratitude to someone who has positively impacted your life. Deliver it to them in person if possible.

4. Savoring Walk

Go for a 10-minute walk paying close attention to sights, sounds and smells. Focusing on the present moment boosts positive emotions.

5. Identify Strengths

Take the VIA Survey of Character Strengths or ask friends about your strengths. Using strengths regularly aids fulfillment.

6. Self-Compassion

Write a letter to yourself from a compassionate friend’s perspective regarding a challenge you face. Increasing self-compassion reduces stress.


What is positive psychology?

Positive psychology is the study of human flourishing and what makes life worth living. It focuses on strengths that enable individuals and communities to thrive.

What are the benefits of positive psychology?

Practicing positive psychology can increase happiness and life satisfaction, build resilience, strengthen relationships, boost positive emotions and promote personal growth.

What are some positive psychology exercises?

Examples of positive psychology exercises include writing down three good things daily, performing acts of kindness, expressing gratitude, savoring enjoyable experiences and identifying personal strengths.

Who can benefit from positive psychology?

Positive psychology exercises can benefit anyone looking to increase their well-being and happiness. They are particularly helpful for those lacking purpose or struggling with low mood.

How do I get started with positive psychology?

An easy way to get started is by picking one exercise, such as writing down three good things daily, and doing it consistently for a week. Over time, add other exercises that resonate with your goals and values.