Wellbeing Diary - Dr Jolanta Burke
Every day, or at least regularly, write about your wellbeing experiences, going into the details of when they occurred, what circumstances led you to them, who else was involved in them, in what way were they involved, how did these experience made you feel during and after. After writing about each wellbeing experience, rate it on a scale from 0 to 100, 0 meaning that the experience was void of wellbeing, 100 meaning that it was a highly-intense wellbeing experience.
Completing this activity will help you re-experience the wonderful moments, draw your attention to what and who made you happy, and hopefully it will help you direct you towards similar situations that will enhance your wellbeing in the future.
I have carried out this activity with school children once, and asked them to draw the experience and then share it with a person sitting next to them. I have also reduced their rating from 0-100 to 0-10. They loved it.
Ruini, C. & Fava, G.A. (2004). Clinical applications of wellbeing therapy. In P.A. Linley, S. Joseph (Eds). Positive Psychology in practice (pp.371-387). Hoboken, John Wiley and Sons.