The Four Ps of Positive Psychology Practices

Positive shift happens when we practice the building blocks of positive psychology. The first letters of the practices that have been shown by research to increase happiness and well-being, happen to spell BE MEASURING. (although it is not usually important to measure them.)

The building blocks divide into four Ps: Power Up, Pause, People, and Purpose.

  1. Power Up with Gratitude, Uplift, and Exercise.
  • Gratitude – we are happier when we are grateful and express our appreciation. We can keep a gratitude journal, and express gratitude with thank you notes or small Appreciation Gifts that combine a treat with a punny tag.
  • Uplift – yourself with positive thoughts, music, books, and videos. Uplift others with kind words and Random Acts of Kindness. A favorite RAK is to leave a bookmark, quote, or poem in a library book when I return it. I often practice uplift by watching a short video at Goalcast.com.
  • Exercise – has many proven benefits, including increasing happiness! When the weather is nice, I walk around the lake at Bass Pro and enjoy the beauty of nature at the same time. I often include a short yoga routine in my day as well.

     2. Pause to Breathe, Notice, and Meditate.

  • Breathe – deep breathing can lower blood pressure, and improve heart rate and sleep. It lowers stress so we feel calmer, and our ability to handle emotions is improved. It is a tool that can be practiced anytime, anywhere.
  • Notice – happiness is increased when we are mindful of the present moment, using all the senses. Slow down to savor the taste of food, observe a beautiful sunset, listen to the sound of a song you love, inhale the scent of a flower, and feel a cool breeze on your skin.
  • Meditate – I often use Tara Brach’s 10 minute guided meditation during a mid-day break, or the One Moment Meditation app if I’m pressed for time.

3. Connect with People: Relate, develop Emotional Intelligence, and Share.

 4. Connect with Purpose: Aspire to goals, Inspire Flow, and nourish the Spirit.

  • Aspire – reaching for goals increases meaning in life. Check out the How to Set Goals free tutorial and the Goal Toolkit to learn more about setting goals. Use time well – learn how at Time Management 101, and more at the Productivity Toolkit. A regular review of my progress and value statement helps to maintain focus on tasks, goals and projects. The Brand and Purpose Toolkit has resources for discovering purpose.
  • Inspire Flow – seek activities that balance challenge with skills. Use strengths for an experience that is so engaging that we lose all track of time.
  • Spirituality – Studies show that those with a spiritual practice or religious beliefs tend to be happier than those who don’t. There are many paths, but you can examine your beliefs, practice your values, and pursue spiritual growth.

Use the power of the pause to make positive shift happen.

Posted in Ideas That Work, personal development, positive shift

Keep a Candle Burning

Image by StockSnap from Pixabay

Dedicated to the positive people in my life, and to those who have touched my life and departed from this earth.

Keep a Candle Burning

Keep a candle burning to guide us through the night.
Keep a candle burning to show us there is light.
For sometimes there is darkness and sometimes skies are grey.
And sometimes we need brightness til sunshine fills the day.

If the flame begins to flicker let hope become a ray,
that makes the flame grow stronger to always light the way.
When flames are joined together, a larger fire ignites,
warming hearts to always soar to ever greater heights.

Keep a candle burning, with a flame that glows so bright,
that it lights the path before us, and hope dawns in our sight.
And should the flame diminish, transform it to a spark,
that twinkles in the heavens and guides us in the dark.

-Rosemary Rice

Posted in personal development

Uplift with Kindness and Compassion

Image by Clker-Free-Vector-Images from Pixabay

Uplift is one of the Building Blocks of Positive Shift. We can uplift ourselves with positive music, videos, quotes and thoughts. And we can uplift others with positive words, genuine compliments, acts of kindness, and simple gifts of appreciation. We achieve uplift with compassion and kindness for both ourselves and other people.

Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind. -Henry James

Uplift Yourself

Use Positive Self-talk and Positive Affirmations. Affirmations are phrases that describe the results of adopting a positive belief. They can help change negative self-talk to positive when repeated frequently. They often begin with “I am…, I can…, I wil…” Examples: I am loved. I can breathe deeply and fully. I will practice compassion. They are: simple, clear, specific, positive, first person, and present tense.

Watch an inspiring video at Goalcast or Simple Truths. Or a TED talk. Or a dance mashup.

Listen to uplifting music or a highly unscientific happiness playlist. Add music to your daily routine with a soundtrack to manage the day. Access emotions with music, and create a playlist of upbeat music.

Join the Daily PlanIt Facebook page at www.facebook.com/DailyPlanitSkills for daily seeds of thought that inspire positive shift. Read inspiring quotes and more at my quotes Pinterest Board.

download the Positive Thoughts Flyer (pdf)

Uplift Others

People will forget what you said, people will forget what you did, but people will never forget how you made them feel. – Maya Angelou

I will never forget a day when I was feeling pretty low…or the person who gave me a compliment that lifted me up.

Be kind, for everyone you meet is fighting a hard battle – Ian Maclaren

Give a sincere compliment

Perform acts of kindness

Show gratitude with a simple gift of appreciation or send a thank-you note or email from gratefulness.org.

Learn more about how to stay connected and make positive shift happen!

Posted in Ideas That Work, personal development

Show Your Promise

A promise is a pledge; a vow that you will do something. That’s what personal branding is all about. Promise is also potential. You must know what your potential is before you can make a promise that you will realize it. That is why the tools for personal branding are also helpful for identifying purpose. Make a resolution today to identify your promise and show it with actions every day. I promise to create and inspire positive shift. How will you show your promise?

Posted in goals, personal development

The ABCs of Impact

Impact means making a difference, and we want to have an impact in the world through our work and lives. Purpose is one of the four Ps of positive shift, and an important part of our happiness. To have an impact, we must focus our soul attention.

The ABCs of Impact

Always Be Clear about how you will focus your soul attention. Know your purpose, and create a value statement or personal mission statement for a tool to stay on course and make an impact.

Always Be Connecting your actions with your value statement. Follow through with a daily commitment, choosing to act on top priorities that fall in the sweet spot.

Always Be Communicating. Communicate your purpose: advocate for the causes you believe in and convince others to join you. Concentrate on the value that you provide. Communicating is a two-way process: listen and learn from others.

Learn more about the building blocks of positive shift.

Posted in goals, Ideas That Work, personal development

Daily Inspiration

Sometimes mistakes can provide inspiration. Recently I made a typo and inadvertantly omitted the i in daily planit, resulting in The Daily Plant. An idea was born. Why not post a quote every day that plants a seed of thought that will inspire positive shift?

One of my favorite quotes is from Brian Tracy: “The only true measure of what you believe is what you do, not what you say.”

The Daily Plant is a good idea, but it has become a project that I hope to finish someday.

Tagged with:
Posted in quotes

Paused or On Hold?

As I take time to review the past year, and set goals for the coming year, I am struck by the thought:

have I paused, or am I just on hold?

The symbol for both looks the same, but they are very different things.

To pause and notice is a key part of making positive shift happen. But being on hold just means being stuck nowhere for awhile, unable to move forward with potential projects. To be on hold is not a good feeling.

The pandemic has been a big part of putting things on hold this year. With so many facing loss, unemployment, and stress like has never been experienced before, it didn’t seem to be the right time for talking about happiness. For that reason (and for one other to be discussed below) I have not been present here at the daily planit. But as I review the building blocks of positive shift, I’ve come to realize something. When we are going through hard times, these practices of positive psychology are coping strategies that help. We need more than ever to exercise, meditate, relate (although it may look a little different), and have a purpose. So in 2021, I intend to spend more time here.

What will you give your soul attention to in 2021?

The second reason I have been absent during 2020 is that I turned my sole attention to my passion of literacy. When I recently saw the phrase “soul attention,” it struck me: Flow often requires your sole attention; Focus requires your soul attention on what you value. This has been so for me in 2020 as I built the Phonics Pow website and populated it with fun tools to unlock the power of reading. It has completely consumed my thoughts and my time. I will continue my work there in 2021, but hope now to also attend to things here at the daily planit.

The Keep It Super Simple Annual Review

For my weekly review, I’ve been using my monthly calendar printed from Google, and simply make notes about progress on projects, trips taken, books I’ve read, and movies I’ve watched. These I save for the year. At the end of the year, I review the calendars and select top favorites to enter in the KISS Annual Review form, adding goals accomplished and choosing a few goals for the upcoming year. I also use a simple Net Worth Worksheet to review finances.

The steps to perform an Annual Review are still good to follow, and more detailed forms are available there too. I’m hopeful that the year ahead may be a better one for everyone.

Posted in goals

Kanban with Keep

I’ve tried many ways of managing projects, but recently became interested in the kanban method. I wanted to experiment with it, but did not wish to download a new app to try, and I wasn’t sold on the idea of using a whiteboard and sticky notes. I ended up creating a template to put into a plastic project file to use with 1.5 x 2 size sticky notes. Turns out I could only find 2 x 2 size sticky notes, so here’s that one: the 2x2Kanban. I like that projects flow through the Sweet Spot priority matrix and mission statement in order to make choosing what to focus on an easier task.

Click on picture to download pdf of blank kanban template

Close-up of the Sweet Spot priority matrix:

AND I’m using Google Keep (which I already use a lot) as a kanban board. While Google Keep is not really intended for kanban, by pinning some of the notes it works in a very similar way to keep projects handy and easily updated. It’s easy to set up, choose different colors for various types of projects, and update. The notes show up alongside Google Calendar with a click of a button.

I’m actually using Google Keep for my to-do list too, and often for reminders. These methods have been working rather well for me. Here’s to making positive shift happen in 2021!

Tagged with: ,
Posted in Ideas That Work, information management, work skills

Screen and Page: 2021 Oscar Contenders

For several years I’ve been reading books that have been adapted into movies, and watching the movies. I don’t always read or watch based on this criteria, but when I do, there are often pleasant surprises that I might not have tried otherwise. Of course, not all have been a good fit for me, and I haven’t enjoyed all of them. Sometimes I just get one or the other accomplished. And sometimes I choose to read books that have not been made into movies, and watch movies that are not based on a book. But on the whole, following the screen and page method has been a rewarding way to go. Three of my most enjoyable reads this year have movies in development or production, or are coming soon: The Rosie Project by Graeme Simsion, The Impossible Fortress by Jason Rekulak, and The Woman in the Window by A. J. Finn.

With the pandemic restricting new movie releases and movie theater showings, this year has been different to say the least. Still, the Academy Awards look like they are set to happen April 25, 2021, and I’ve been reading about some exciting contenders.

The Half-Life by Jonathan Raymond

The movie based on the book is called “First Cow” (PG13) and is available now on Showtime or to rent via Amazon Prime.

The movie “News of the World” (PG13), based on the book by Pulette Jiles, is due to come out in December.

The movie “The Midnight Sky” (PG13), based on the book “Good Morning, Midnight” by Lily Brooks-Dalton, is also due to come out in December.

The movie “White Tiger” (R), based on the book by Aravind Adiga, is due to come out in January.

More possibilities based on fiction books include French Exit, Let Him Go, and I’m Thinking of Ending Things. Check the 2021 Screen Reads lists at IMDB.com and Goodreads. Place your vote for a Screen and Page Oscar Contender at Chacy.com, simple collaborative lists without log-in.

Nomadland has been mentioned as an Oscar Contender, and is based on a non-fiction book by Jessica Bruder. Personally, I don’t enjoy reading non-fiction and the movie trailer didn’t grab me, so this isn’t my top choice for a screen read.

Update: So, I got “the Half-Life” by Jonathan Raymond read. I liked the descriptions, but the story was not at all what I expected. There was not a single cow in it! The trailer for the movie “First Cow” looks like it completely changes the book and leaves out a major character!

Also watched “The Midnight Sky” on Netflix. I was underwhelmed. Seems like they took an idea and stretched it waaaaay out.

Join the Screen and Page Group at Goodreads, and get news about upcoming releases at the Screen and Page Facebook page.

Posted in Books

2020 Calendar

Make positive shift happen in 2020 with a free printable CD Case Calendar! Keep handy information about the building blocks of positive shift at your fingertips. Here’s how to make a stand from a CD case.

Posted in productivity
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