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©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
1
3WEEKS2 Improve Your Strengths
Introduction
On Positive Psychology Learning’s free strengths course, you will learn about the
science of strengths, why they are important, what your own signature strengths are
and finally, how to apply your strengths to benefit different areas of your life, e.g.
self-‐development, work, relationships, wellbeing, health and achieving your goals.
At Positive Psychology Learning we are passionate about bringing the science and
research from positive psychology to make it easy for you to understand and more
importantly, apply. This course will begin with
• an introduction to what strengths are
• provide you with a language to describe them
• share the reasons why awareness and use of your strengths will be of benefit
to you
We will provide you with a link to one of the leading psychological strengths
questionnaires where you can discover the hierarchy of your personal strengths.
In week one you will be encouraged to practice one of your top five strengths (your
‘signature’ strengths every day for a week and the same again in week two and week
three. We will share suggestions and ideas about different ways you can do this.
Why learn about strengths?
You may have heard the phrase, “play to your strengths”, but how often do we really
do it? Research about strengths in the workplace, found that only 50% of people had
the opportunity to use their strengths on a daily basis and you may have
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
2
experienced being told to work on your weaknesses to be at your best. The thing is,
working on your weaknesses can be draining, uninspiring and demotivating. Now,
we’re not saying that we can forget about our weaknesses, much in the same way as
if your car has a puncture then we would recommend that you fix it, but to perform
at your best, you should find different ways of applying your strengths.
This has been backed up in an array of studies which have found that a focus on
using your strengths has shown:
• An increase in focus and engagement of tasks
• Greater productivity
• Improved wellbeing
• More job satisfaction
• Greater life satisfaction
• To achieve goals more effectively
• To reduce stress levels
What is a strength?
Often, when we ask this question people respond that a strength is something that
we’re excel at. Yes this is true and there is more to the definition, because you could
be good at a task, but it could be quite boring for you or it may be draining for you
doing the task. We prefer to think of a strength as something that we excel at,
something that brings us enjoyment and energy, as well as something that comes
naturally. We think the last point is important, as often we find that people don’t
notice that a strength of theirs is at play because they think that anyone can do it. In
a recent example, we were working with someone who was talking about how
“everyone just finds another way of around it if they suffer a setback”, not realising
that the strength of perseverance came naturally to him, but not everyone.
In his book, Average to A+: Realising Strengths in Yourself and Others, leading
researcher in the science of strengths, Dr Alex Linley, defined a strength as a “pre-‐
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
3
existing capacity for a particular way of behaving, thinking or feeling, that is
authentic and energising to the user, and enables optimal functioning, development
and performance.”
Do we all have strengths?
Yes! We all have strengths, but we may not know what they are. Research suggests
that only 30% of people can name what their own strengths are, which might be why
people may feel that they don’t have any strengths.
A language for strengths
It has been said that if we don’t have a language for something then we don’t see it.
Fortunately, world renowned psychologists have have come together to create a
classification of strengths (Peterson & Seligman, (2004), which defines 24 character
strengths. They have also created the VIA Survey, which has been taken by over 2.6
million people, for you to find out your strengths, with your top five strengths being
seen as your signature strengths.
Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A
handbook and classification. New York: Oxford University Press and Washington, DC:
American Psychological Association. www.viacharacter.org
Warning!
Just as we can underuse our strengths, we can also overuse them. Having a greater
awareness of our strengths can help to find the optimal point of applying a given
strength in the appropriate amount and in the appropriate situation
3WEEKS2 Improve my Strengths?
The aim of our course is to build your awareness of your strengths and your
application of them help you to improve one or many of the following:
• Focus and engagement of tasks
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
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• Productivity
• Wellbeing
• Happiness
• Job satisfaction
• Life satisfaction
• Achieving your goals
• Stress levels
Why offer a free Positive Psychology Learning course?
At Positive Psychology Learning we are passionate about bringing the science and
research from positive psychology to make it easy to understand and more
importantly, share how it can be applied in everyday life.
Our free 3 week Positive Psychology Learning Strengths course will take you through
simple steps to provide you a basic understanding of what strengths are and how
they can be of benefit to you.
Who is this course designed for?
Whether you have already heard about the exciting research in the area of
‘strengths’ and are eager to find out how this can benefit you or if you are someone
who has never even considered what your strengths are (although might be acutely
aware of your own perceived ‘weaknesses’) this course is designed for you.
Research shows that you can utilise your strengths to improve and maximise your
potential in key areas of your life, including self-‐development, work, relationships,
wellbeing, health and goal achievement. (statistic about success and happiness?)
On Positive Psychology Learning’s free 3 week strengths course.
You will discover -‐
• what your unique top 5 signature strengths are
• why they are so important for your happiness, success and wellbeing
• how to apply them in different ways in different situations
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
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You may have heard the phrase, “play to your strengths”. It’s good advice but first
you need to know what your strengths are and second, how to use them. Our aim on
this free 3 three work course is to help you discover both.
And your undiscovered strengths
You might describe a strength as something you excel at. Whilst this can be true
there is more to it than that. For instance, you could be good at a task, but find it
boring or draining. We believe that the characteristics of a strength are something
that brings you enjoyment and energy, as well as something that comes naturally
to you. You may not notice or value something as a strength if you believe that most
people also possess it. For instance, on one of our recent courses we were working
with someone who said “everyone just finds another way to solve a problem if they
suffer a setback’. You probably realise this isn’t true unless of course, like our
delegate, you also have the strength of perseverance and mistakenly think everyone
does.
In his book, Average to A+: Realising Strengths in Yourself and Others, leading
researcher in the science of strengths, Dr Alex Linley, defined a strength as a “pre-‐
existing capacity for a particular way of behaving, thinking or feeling, that is
authentic and energising to the user, and enables optimal functioning, development
and performance.”
Perhaps you have already gained new insight into what could be a strength of yours?
Use your strengths to improve life at work
Research about strengths in the workplace, found that only 50% of people had the
opportunity to use their strengths on a daily basis. You may believe or have been
told that in order to be at your best you should work on your weaknesses but in fact
evidence shows that not only is this ineffective but it is often draining, uninspiring
and demotivating. However, numerous studies show that by focussing instead on
your strengths you are likely to experience a number of benefits including -‐
• An increase in focus and engagement of tasks
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
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• Greater productivity
• Improved wellbeing
• More job satisfaction
• Achieve goals more effectively
• A reduction of stress
Do we all have strengths?
Yes! Everyone has strengths, but you might not be aware of them yet. Research
suggests that only 30% of people can identify and name their own strength. Simply
knowing what your tops strengths are can make a huge difference how you feel
about yourself. Using your top strengths can help you to fully optimise your potential
in every area of your life.
I’m struggling to describe my strengths?
It has been said that if we don’t have a language for something then we don’t see it.
This may be a reason why people overlook their own strength
Fortunately, world renowned psychologists have have come together to create a
classification of strengths (Peterson & Seligman, (2004), which defines 24 character
strengths. They have also created the VIA Survey, which has been taken by over 2.6
million people.
I don’t know what my strengths are?
Most people are able to create a list of perceived weaknesses quite easily but
struggle when they are asked to list their strengths. Even people who are aware of
some of their strengths may still have some that they do not recognise or appreciate
it. We will provide you with access to one of the leading psychological strengths
questionnaires and then give you a personalised 3 week plan where you practice
using your top 3 strengths.
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What are signature strengths?
Your top five strengths are regarded as your signature strengths. In our free online
course we have decided to concentrate only on your top three but you may want to
discover more about your other strengths later. The full description of all the
character strengths are published in Character strengths and virtues: A handbook
and classification. New York: Oxford University Press and Washington, DC: American
Psychological Association. www.viacharacter.org
Why practice my strengths?
Practice makes perfect! You may have underutilised or unrecognised strengths.
During this 3 week course you will be encouraged to use each of your 3 strengths in
different ways to see what a difference it makes. Each week we will send you an
email with ideas and suggestions of different ways you can utilise each of your
particular strengths in different ways.
Is there any downside to using my strengths?
Just as we can underuse our strengths, we can also overuse them. Having a greater
awareness of our strengths can help to find the optimal point of applying a given
strength in the appropriate amount and in the appropriate situation.
What about weaknesses?
We don’t suggest that we can simply forget about our weaknesses and in fact
becoming aware of and utilising your strengths can be an effective way of improving
the things that you are not so good at. In the same way we would first advise you to
fix a puncture to your car if you wanted to set out on a journey so too would we
advise you to pay attention to any weakness if it was having an extreme negative
effect on your work, relationships or health. However, our course is designed to help
you go from good to great and the best way to do that is to work with your
strengths.
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
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Can I connect with other people on the course?
We won’t share any of the information you give us with anyone else. However, there
is a Positive Psychology Learning Facebook page where you may like to share your
daily experiences and on request we will be happy to provide a closed group
specifically for people on this course
3WEEKS2 Improve Your Strengths
Before you start
Unless you already know what you character strengths are please go to the VIA
website to create an account and then complete the strengths survey, which should
take between 20-‐30 minutes. viacharacter.org/survey/account/register
Your results will be emailed to you in descending order starting with your five
‘signature strengths’.
The 24 character strengths are listed in 6 categories of wisdom, courage, humanity,
justice, temperance and transcendence and your will find each of your strengths in
one or more them.
Each strength has a title and a short definition. An image is provided with a simple
phrase to help you remember how you can use each strength. Each of these phrases
were first published on the blog of Ryan Niemiec, award winning psychologist, coach
and the Education Director of VIA Institute. http://www.viacharacterblog.org/a-‐
simple-‐phrase-‐for-‐each-‐character-‐strength/ and we are most grateful that we have
been granted permission to share them with you here.
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Practice Your Strengths
You can start the course whenever you are ready.
Each week for three weeks choose one of your signature strengths to practice. You
can pick any of the five signature strengths but you may like to consider picking one
that you are aware that you use often, one that you feel that you use less frequently
and one that appeals to you for whatever reason. Even if you are used to using a
particular strength we encourage you to find different ways of doing this.
Once you found your particular strength you will find seven suggestions of ways to
use each strength. You may choose to use a different one each day, a combination of
a few or find your own way to practice them. If you have any ideas that you think
may be of benefit to anyone else doing this course, please share them with us via
our website or on our Positive Psychology Learning Facebook page. You may find
other ideas and inspiration from this list created and shared by Psychologist Tayyab
Rashid Phd http://www.viacharacter.org/resources/ways-‐to-‐use-‐via-‐character-‐
strengths/
There is no right or wrong way to do this course but we do encourage you to
complete the full three weeks. One of the things emphasised in positive psychology
is ‘right fit,’ -‐ finding what suits you personally rather than a ‘one-‐fit-‐for-‐all’
approach. However, we would suggest that you also try some things that may feel a
little out of your comfort zone to provide you with a challenge and maybe a few
surprises!
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24 VIA Character Strengths® List
CORE VIRTUE – WISDOM & KNOWLEDGE
Acquistion and use of knowledge
Curiosity
VIA describe the strength of curiosity as not shrinking from taking an interest in
ongoing experience for its own sake; finding subjects and topics fascinating;
exploring and discovering.
Here are 7 suggestions for how you can apply your strength of curiosity over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
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1. Taste a new food that you have never tried before
2. Read a book on a subject you know nothing about
3. Visit an art gallery, a museum or place of interest
4. Trace your family tree and discover what you can about your ancestors
5. Visit a place you’ve never been before or take a walk in part of your
neighbourhood unfamiliar to you
6. Discover which famous people were born on the same day as you. Do you
have anything in common with them?
7. Interview someone much older you than and ask them what life was like
when they were growing up
Creativity
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VIA describe the strength of creativity as thinking of novel and productive ways to
conceptualize and do things; includes artistic achievement but is not limited to it.
Here are 7 suggestions for how you can apply your strength of creativity over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Fill a notebook with doodles, sketches or drawings
2. Write a short imaginative story or verse
3. Rearrange your office space or a room at home
4. Do one of your routine tasks in a completely different way from usual
5. Create some model animals using tin foil, clay or another material
6. Think of novel ways to raise some money for a charity
7. Wear items from your wardrobe in a different way and different colour
combinations
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Judgment/critical thinking
VIA describe the strength of judgement as thinking things through and examining
them from all sides; not jumping to conclusions; being able to change one's mind in
light of evidence; weighing all evidence fairly.
Here are 7 suggestions for how you can apply your strength of judgement over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Pick a controversional topic and make an argument for both sides
2. Review a recent decision you’ve made and see if you still believe it was the
best one. Change your mind if you need to
3. Help a friend/family member/colleague to make a decision. Point out the up
the pros and cons of the choices they have
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4. Watch or listen to the news and notice where reports are based on
assumptions and conclusions reached that may not be based on fact
5. Join a debating society and practice defending an idea that you may not
necessary believe is true
6. Think about a time when a decision you’ve made or an argument you’ve won
has had subequent negative consequences. If you’d been aware of the bigger
picture would you have acted differently?
7. Don’t take claims made for different products and foods at face value but
look for other information such as how many people were in the study and
who paid for the research? A food is ‘low fat’ but is it high in sugar?
Love of learning
VIA describe the strength of love of learning as mastering new skills, topics, and
bodies of knowledge, whether on one's own or formally; obviously related to the
©Copyright 2004-‐2015, VIA Institute on Character. All Rights Reserved. Used with Permission. www.viacharacter.org ©Copyright 2015, Positive Psychology Learning 3WEEKS2 improve your strengths course
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strength of curiosity but goes beyond it to describe the tendency to add
systematically to what one knows.
Here are 7 suggestions for how you can apply your strength of love of learning over
the coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Ask someone to teach you a simple skill that they have and you don’t.
2. Pick a subject you’re interested in and learn something new about it
3. Use a dictionary to discover a word that is new to you and use it in
conversation as often as you can
4. Learn how to say hello, goodbye and thank you at least 4 different languages.
Try and use them with native speakers of each language when you can
5. Share something that you’ve recently learnt with someone else
6. Attend a workshop or seminar to learn something new
7. Participate in a team quiz or watch a quiz programme on TV. If you don’t
know the answer do some research to find out more
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Perspective
VIA describe the strength of perspective as being able to provide wise counsel to
others; having ways of looking at the world that make sense to oneself and to other
people.
Here are 7 suggestions for how you can apply your strength of perspective over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Offer advice to someone who is experiencing some difficulty
2. Read or listen to an account of something that expresses the opposite view
to yours and consider how it differs from yours
3. Offer an alternative perspective to a person who has a strong opinion about
something
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4. If you compare yourself to others more fortunate than yourself, address the
balance by also comparing yourself to those less fortunate
5. When you are faced with something that is very upsetting consider whether
how much it will matter in a few days/week/month/year etc.
6. There is a tendency to pay more attention to the negative than the positive
and rarely does anything fail by 100% remember to look at all the
information
7. When things go wrong look remember to look at the bigger picture. For
instance, being stuck in traffic is inconvenient but it may be because of a fatal
road accident
CORE VIRTUE -‐ COURAGE
Exercising will to accomplish goals in the face of opposition, external or internal
Bravery
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VIA describe the strength of bravery as not shrinking from threat, challenge,
difficulty, or pain; speaking up for what is right even if there is opposition; acting on
convictions even if unpopular; includes physical bravery but is not limited to it.
Here are 7 suggestions for how you can apply your strength of bravery over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate
measure and appropriate situation. Consider sharing them with others by posting
them on the Positive Psychology Learning Facebook page. We’d love to see some
photographs of some of how you’ve put your strength into practice.
1. Do something that takes you out of your comfort zone but isn’t challenging
enough to be frightening. It could be something involves bring attention to
yourself, or something that challenges a fear.
2. Admit a personal vulnerability to yourself or somebody else. Tell someone
about a time where you made an error or embarrassed yourself publicly.
3. Accept a new challenge even if it’s as small as getting up 30 minutes earlier
so that you can do some exercise
4. Offer a different viewpoint to a popular opinion and defend your beliefs
5. Recall a time when you have shown courage to overcome a difficulty and
think about the resources you used
6. Do one thing that you’ve been making excuses not to do because you fear
you might fail
7. Stand up for someone who doesn’t have the courage or ability to stand up
for themselves.
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Perseverance
VIA describe the strength of perseverance as finishing what one starts; persisting in a
course of action in spite of obstacles; “getting it out the door”; taking pleasure in
completing tasks.
Here are 7 suggestions for how you can apply your strength of perseverance over
the coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Choose a task that you have been putting off, set a deadline and ensure you
meet it
2. Make a list of short-‐term goals and display it where you will see it each day.
Enjoy scoring out each one as your achieve it
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3. Identify a long-‐term goal and the small sequential steps you need to take to
achieve it. Create a timetable and deadline for each step, set your intention
to complete them and reward yourself when you do.
4. If you don’t feel like doing an unpleasant task make the commitment to do it
for 5 or 10 minutes only. Often it is inertia that holds us back and once we
start we find it easy to continue.
5. Put your task on post-‐it notes and display them somewhere where you will
see them. As you complete each one, screw it up and throw it away.
6. Combine an unpleasant task with a pleasant one. Listen to music or watch a
TV programme when doing a domestic chore like ironing, or phone a friend
when walking the dog.
7. Don’t give up when you meet resistance or obstacles in your way. Be
determined to either get over them or get around them. Remind yourself of
why this is important to you and don’t let set-‐backs deter you.
Honesty
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VIA describe the strength of honesty as speaking the truth but more broadly
presenting oneself in a genuine way and acting in a sincere way; being without
pretense; taking responsibility for one's feelings and actions.
Here are 7 suggestions for how you can apply your strength of honesty over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Admit something to yourself that you’ve been denying or feels
uncomfortable
2. Be honest to someone in a way which will have a positive impact on them
and won’t hurt their feelings
3. If you have made a mistake, take personal responsibility to apologise for it
and correct it if you can
4. Be authentic when interacting with people rather than trying to impress or
display the behaviour you believe they expect or desire from you
5. Tell the truth even when it would be easier to lie
6. Sincerely compliment another person
7. Admit to yourself when you feel jealous, resentful or judgemental of others
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22
Zest
VIA describe the strength of zest as approaching life with excitement and energy; not
doing
things halfway or halfheartedly; living life as an adventure; feeling alive and
activated.
Here are 7 suggestions for how you can apply your strength of zest over the coming
week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Find something new that interests you and get involved with it
2. Do something adventurous and exciting such as a sport, or go on thrilling
fairground ride
3. Plan to do something or go somewhere that excites you in the near future
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4. Fully participate on a task that you may not have been fully committed to
previously
5. Talk about something you are passionate about to someone else
6. Ask someone to speak about a subject they are passionate about
7. Do something that energised you in the past that you haven’t done for a
period of time
CORE VIRTUE-‐-‐-‐-‐HUMANITY
Tending and befriending others
Love
VIA describe the strength of love as valuing close relations with others, in particular
those in which sharing and caring are reciprocated; being close to people.
Here are 7 suggestions for how you can apply your strength of love over the coming
week. If you have your own ideas, please go ahead and apply them in the
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24
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Verbally express your love to someone who matters to you. Choose someone
that who is not used to hearing you say this. If you feel uncomfortable doing
it face to face, use the telephone, email or letter.
2. Do something special, no matter how small, for someone you love
3. Take opportunities to express your love physically through hugs, kisses and
cuddles ensuring that it is appropriate and welcomed by the other party.
4. Collect photos of loved ones and spend time looking at them before
displaying them somewhere that you will see them often
5. Practice loving kindness meditation this is a link to some on the website of
positive psychologist Barbara Fredrickson
http://www.positivityresonance.com/meditations.html
6. Notice and appreciate the loving feelings you have things that are not human
such as pets, animals, nature, objects
7. Build relationships within your community by joining a club, organisation or a
charity that cares for others
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Kindness
VIA describe the strength of kindness as doing favors and good deeds for others;
helping them; taking care of them.
Here are 7 suggestions for how you can apply your strength of kindness over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Perform some simple random acts of kindness such as picking up rubbish,
running an errand or helping someone to manage a task
2. Help someone in need by donating money, time or working for a charity
3. Spend time with someone who is lonely and would appreciate your company
4. Be a patient and kind driver
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5. Donate items of value that you no longer need to a charity shop
6. Learn the names of people that you see often so you can greet them by name
7. Take more care of your body and nourish it with good food, exercise and
plenty of rest
Social intelligence
VIA describe the strength of social intelligence as being aware of the motives and
feelings of other people and oneself; knowing what to do to fit into different social
situations; knowing what makes other people tick. Consider sharing them with
others by posting them on the Positive Psychology Learning Facebook page. We’d
love to see some photographs of some of how you’ve put your strength into
practice.
Here are 7 suggestions for how you can apply your strength of social intelligence
over the coming week. If you have your own ideas, please go ahead and apply them
in the appropriate measure and appropriate situation.
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1. If you disagree with someone, resist saying anything until they have fully
expressed their view. Continue to listen to what they are saying rather than
forming your own response
2. Notice how different emotions affect different parts of your body and see if
you can notice changes in the body language of other people when they are
in particular moods
3. Practice being empathetic and see things from the view of others even if you
don’t agree
4. In conversations with others, ask questions, check for understanding and
show that you are genuinely interested in what they are saying
5. Notice the things that make you feel stressed and experiment with different
ways of relieving it, for instance, going for a walk, meditation, exercise, being
in company etc.
6. Be less critical and place your attention on what has gone right rather than
wrong when you are giving feedback to friends, colleagues and family
7. Practice being responsive rather than reactive. Set a positive intention before
communicating with others, especially when you feel emotional
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CORE VIRTUE-‐-‐-‐-‐JUSTICE
Healthy community life
Teamwork
VIA describe the strength of teamwork as working well as a member of a group or
team; being loyal to the group; doing one's share.
Here are 7 suggestions for how you can apply your strength of teamwork over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice
1. Support a colleague and offer help even if it’s not asked for. If you can’t help
with the task they are doing ask if there is something else you can do for
them
2. Create a rota at home or/and work so that everyone contributes to mundane
tasks that need to be done regularly
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3. Get involved with organisations that support your local community or
consider starting one yourself
4. Join a local sports team, drama group or other organisation and fulfill a
supporting role
5. Get to know your neighbours and the people you work well and take an
interest in their activities and news
6. Let people know that you are always available to help, support or offer
advice if it’s needed. Make sure people know how to contact you
7. Praise people and show your appreciation for their efforts both at work and
at home
Fairness
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VIA describe the strength of fairness as treating all people the same according to
notions of fairness and justice; not letting personal feelings bias decisions about
others; giving everyone a fair chance.
Here are 7 suggestions for how you can apply your strength of fairness over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice
1. Acknowledge your personal bias but put it aside when making decisions
2. Allow other people to express their opinion especially those who may be shy
or quiet
3. Think about people who suffer or have suffered from injustice. How would
you feel in the same situation?
4. If you believe something is unfair make your voice heard. Complain in a calm
and rational way, using the correct procedures – write a letter, speak to the
person in charge etc.
5. Commit to treating people as you would like to be treated yourself, show
respect, appreciation and patience
6. Show tolerance for something that may usually irritate you
7. Consider getting involved in a cause that you feel passionate about, sign a
petition for instance
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Leadership
VIA describe the strength of leadership as encouraging a group of which one is a
member to get things done, and at the same time maintaining good relations within
the group; organizing group activities and seeing that they happen.
Here are 7 suggestions for how you can apply your strength of leadership over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice
1. Organise an enjoyable activity for others, a trip, party or outing for example
2. Give clear guidance to person or group as to what you expect from them if
this is your role. Be available and approachable should they need further
clarification
3. Check that people around you are happy and have the resources they need
to accomplish their tasks. Let them know you care about how they feel.
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4. Set a good example and never ask anyone to do something you would not do
yourself.
5. Think of different ways that you can motivate other people to succeed.
Encourage them to achieve things that you believe they are capable of even if
they don’t. Congratulate them when they are successful
6. Allow others to take a leading role when appropriate and encourage their
efforts
7. Mentor others and share your knowledge and skill set, in the organisation
you work and/or schools, charities or other groups
CORE VIRTUE-‐-‐-‐-‐TEMPERANCE
Protecting against excess
Forgiveness
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VIA describe the strength of forgiveness as forgiving those who have done wrong;
accepting the shortcomings of others; giving people a second chance; not being
vengeful.
Here are 7 suggestions for how you can apply your strength of forgiveness over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Acknowledge that we all make mistakes and behave badly sometimes
2. Forgive yourself for a mistake you made in the past and commit to making
sure you don’t repeat it in the future
3. Write a letter forgiving a person who has wronged you in the past. You can
choose to send it or destroy it afterwards
4. Think about the following phrase -‐ "Holding onto anger is like grasping a hot
coal with the intent of throwing it at someone else; you are the one who gets
burned." Then decide if you can let go of some anger you feel towards
someone else.
5. In a quarrel be the first to say sorry even if you believe it wasn’t your fault
6. Make a list of any wrongs that have been made against you. Read the list to
see if there are any things that you have never done yourself!
7. Think of all the times you have wronged someone and they have forgiven
you. How did it feel? How would you feel if they had not forgiven you and
they still hold a grudge?
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Humility
VIA describe the strength of humility as letting one's accomplishments speak for
themselves; not regarding oneself as more special than one is.
Here are 7 suggestions for how you can apply your strength of humility over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page.
We’d love to see some photographs of some of how you’ve put your strength into
practice.
1. Ensure you have thanked and praised those who have helped you in the past
and consider doing it again
2. Resist the temptation to show off even when it would feel good to do so
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3. When you receive praise, acknowledge the efforts of others who made it
possible
4. Praise others and acknowledge those who are more talented and skillful than
you are
5. Pay sincere and authentic compliments to others in preference to flattery
6. Allow others to stand in the limelight and be the centre of attention
7. Ask for feedback about what you could do better as well as what you do well
Prudence
VIA describe the strength of prudence as being careful about one's choices; not
taking undue risks; not saying or doing things that might later be regretted.
Here are 7 suggestions for how you can apply your strength of prudence over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
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by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Take time to consider all options before making a decision
2. Don’t take unnecessary risks such as driving too fast, or ignoring safety
procedures
3. Seek the opinions of others before making important decisions
4. Think about the long-‐term effects of short-‐term decisions instead of being
impulsive
5. Write important emails in draft form then leave them for a period of time
before reading them again. This will give you the opportunity to consider
whether it is likely to be received in the manner you intended so you can edit
or delete it accordingly.
6. Don’t make important decisions when you are tired, hungry or upset
7. Ask yourself what could go wrong before taking a chance on something going
right. Weigh up the risk factors against the possible gain before making your
choice.
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Self-‐regulation
VIA describe the strength of self-‐regulation as regulating what one feels and does;
being disciplined; controlling one's appetites and emotions.
Here are 7 suggestions for how you can apply your strength of self-‐regulation over
the coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Set yourself a series of small goals for the day that will support your
wellbeing and keep to them, for instance, personal hygeine, household tasks,
exercise and what you eat and drink
2. Become aware of your breathing. Practice breathing exercises to get you in
the habit of breathing from the abdomen rather than shallow breathing
3. Make sure you get enough sleep. Don’t do work or watch TV in the bedroom
and stick to a regular bedtime routine
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4. Take frequent breaks during the day to keep you energised
5. Plan in advance how you will resist temptations and distractions that will
interfere with your plan for the day
6. When you complete a demanding task or fulfill a goal reward yourself with a
reward that you have thought about in advance
7. Change routines or do things differently to build your resolve. For instance
use your nondominant hand for simple tasks or keep your car keys in a
different place
CORE VIRTUE-‐-‐-‐-‐TRANSCENDANCE
Forging connections to the larger universe and providing meaning
Appreciation of beauty and excellence
VIA describe the strength of appreciation of beauty and excellence as noticing and
appreciating beauty, excellence, and/or skilled performance in various domains of
life, from nature to art to mathematics to science to everyday experience.
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Here are 7 suggestions for how you can apply your strength of appreciation of
beauty and excellence over the coming week. If you have your own ideas, please go
ahead and apply them in the appropriate measure and appropriate situation.
Consider sharing them with others by posting them on the Positive Psychology
Learning Facebook page. We’d love to see some photographs of some of how you’ve
put your strength into practice.
1. Take a walk in nature and make a mental note of all the things that give you
pleasure. Consider the different sights, smells, sounds and sensations you are
aware of.
2. Notice something in your home or office that has been well-‐designed. It may
be a functional piece of equipment, a piece of art or architecture. Consider
the way it was created and the purpose it serves.You may see everyday
objects in a different way.
3. Observe another person is performing well and reflect on what strength they
are displaying
4. Write about at least one thing/person/event that inspires you and the reason
why
5. Find an opportunity to watch someone doing something they are very skilled
at. A sports person, musician, artist, carpenter, chef, public speaker for
instance. What do you notice about the way they perform? How do they
look? What strength do they display?
6. Appreciate the beauty of another person. Spend some time people watching,
in a public place, at work or with your family. What is beauty? How do you
judge beauty in a person’s physical appearance and how do you judge it in
their character?
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7. Appreciate the beauty of yourself Listen to a piece of music that you like
(with or without lyrics). Give it your whole attention until it has finished.
What is it that you enjoy? Why do you like this music more than others
Gratitude
VIA describe the strength of gratitude as being aware of and thankful for the good
things that happen; taking time to express thanks.
Here are 7 suggestions for how you can apply your strength of gratitude over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Write down 3 things that you’re grateful for today and reflect upon the
reason why. Repeat this exercise for 7 days.
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2. Thank a person who regularly delivers a service to you, a shop assistant,
receptionist or taxi driver for instance. Tell them why what they do is
important to you
3. Write a gratitude letter to someone who has had a positive influence in your
life and tell them why you appreciate them
4. Accept compliments gracefully and thank the person for making the
comment rather than brushing it off or dismissing it
5. Keep a gratitude journal and record the things that you are grateful each day.
Read through it from time to time
6. If someone gives you good service, send an email to their manager praising
them as well as giving a personal thank you
7. Make a list of the ‘invisible’ people who make your life better, the emergency
services, refuse collectors, farmers, service providers and imagine life without
them.
Hope
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VIA describe the strength of hope as expecting the best in the future and working to
achieve it; believing that a good future is something that can be brought about.
Here are 7 suggestions for how you can apply your strength of hope over the coming
week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Think of unfortunate things they have happened to you in the past and
recognise what good may have come out of it. For instance, you lost your job
but got a better one, a relationship ended but you are in a better one now
2. Visualise what your ‘perfect day’ would look like from the time you get up
until going to bed. Imagine every detail including what you would eat, what
you would wear, what you would do, who you would be with. Decide how
many things are possible for you to do now and which you will plan to do in
the future.
3. Spend time with people who are good role models of the way you would like
to live your life. Ask them how they achieved the things that you also would
like to accomplish
4. Think about your future in 1 year, 3 years and 10 years from now and what
you would need to do to make that vision a probability. Formulate a plan for
achieving some aspects of it
5. Make a plan for a future goal and then think about all the things that could
go wrong and how you would overcome them
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6. Find out about people who have faced enormous challenges like illness, false
imprisonment, bankcruptcy for instnace and yet still remained hopeful. How
did they do it?
7. Express hope in the abilities of others and remind them (and yourself) that
often failure creates the learning that leads to success
Humour
VIA describe the strength of humour as liking to laugh and tease; bringing smiles to
other people; seeing the light side; making (not necessarily telling) jokes.
Here are 7 suggestions for how you can apply your strength of humour over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice
1. Watch an episode/film/YouTube clip of something that makes you laugh
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2. Tell a joke to someone and ask them to tell you one in return
3. Recall an incident that was really funny and tell someone about it
4. Practice laughing every time you make a mistake or forget something instead
of getting frustrated and cursing or complaining
5. Help people to see the funny side when things go wrong
6. Play a game or sport with other people just for fun
7. Socialise with people who you know tend to enjoy themselves and laugh a lot
Spirituality
VIA describe the strength of spirituality as having coherent beliefs about the higher
purpose and meaning of the universe; knowing where one fits within the larger
scheme; having beliefs about the meaning of life that shape conduct and provide
comfort.
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Here are 7 suggestions for how you can apply your strength of spirituality over the
coming week. If you have your own ideas, please go ahead and apply them in the
appropriate measure and appropriate situation. Consider sharing them with others
by posting them on the Positive Psychology Learning Facebook page. We’d love to
see some photographs of some of how you’ve put your strength into practice.
1. Think about what brings you meaning and purpose in your life
2. Spend some time in quiet meditation and consider the question ‘what is my
life purpose’ whether you believe in this concept or not
3. Write your own eulogy. What would you want to be remembered for
4. Explore the beliefs of different religions and look for what they have in
common
5. Ask your friends and family what their beliefs are about life and death. Do
they match with yours?
6. If you have a religion check to see whether your life style is aligned with its
teachings and if not what does it mean?
7. Think about things in nature that inspire you and/or fill you with awe and
watch some documentaries on the subject.
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