Replace the rote "how are you" with "what was the best part of your week?".

Log 3 small wins daily — trains brain to see positive.

Before sleep, write 3 good things and reason for each.

Write to someone who positively shaped you, then deliver personally.

Each week, use one of your strengths in a new way.

Write 15 min about best version of self in 5 years — you may see self.

Recall a great old day in full detail — generates new positivity.

In good moment, stop. Don't rush task — intensify.

Write 5 gratitudes daily for 21 days.

Write thanks letter unsent — for yourself.

One random kind act daily — lifts your mood more than recipient.

5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.

Find an activity where you lose time — this is flow.

Log moments where you felt deeper meaning — discover what matters.

4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.

20-min walk looking at what amazes you — increases happiness, reduces anxiety.

In your day, pause at 3 beauty moments — new pleasure forms.

With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).

Per goal, 3 ways — so you don't collapse if one blocks.

Retell life story from positive angle — discover identity.

Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.

Convert 3 vague goals into Specific-Measurable-Achievable-Relevant-Time-bound.

Prepare 10 deep questions before any coffee chat — converts pleasantries to relationship.

Instead of "be better", request "reply to my message within 24h".

After a deep talk, ask: "What do I need to ask that I haven't?" — a trust revealer.

After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.

Turn a vague goal into a specific, measurable, time-bound formulation.

4 steps: Describe (situation), Express (impact), Specify (change), Consequences (outcomes).