How to build...

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  • Body Scan Meditation
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    Body Scan Meditation

    Feeling tense? Feel your body relax as you try this practice.

  • Time Capsule
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    Time Capsule

    Rediscovering ordinary experiences can bring unexpected joy.

  • Putting a Human Face on Suffering
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    Putting a Human Face on Suffering

    How to elicit kindness by making problems personal.

  • Eliciting Altruism
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    Eliciting Altruism

    How to overcome barriers to kindness in yourself and others.

  • Make Giving Feel Good
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    Make Giving Feel Good

    How to encourage kindness in ways that also boost happiness.

  • Raisin Meditation
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    Raisin Meditation

    Cultivate mindfulness, reduce stress, and enjoy everyday pleasures.

  • Expressive Writing
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    Expressive Writing

    A simple, effective way to work through an emotional challenge.

  • Feeling Supported
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    Feeling Supported

    Recalling how others have comforted us can make us more compassionate.

  • Savoring Walk
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    Savoring Walk

    How a stroll outside can help build lasting happiness.

  • Awe Walk
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    Awe Walk

    Find wonder and inspiration through a simple stroll.

  • Making an Effective Apology
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    Making an Effective Apology

    A good apology involves more than saying “sorry.”

  • Walking Meditation
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    Walking Meditation

    Turn an everyday action into a tool for mindfulness and stress reduction.

  • Nine Steps to Forgiveness
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    Nine Steps to Forgiveness

    A research-proven process for letting go of a grudge.

  • Gratitude Letter
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    Gratitude Letter

    Write a letter expressing thanks, and deliver it in person.

  • Mindful Breathing
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    Mindful Breathing

    A way to build resilience to stress, anxiety, and anger.

  • Shared Identity
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    Shared Identity

    How to encourage generosity by finding commonalities between people.

  • Letting Go of Anger through Compassion
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    Letting Go of Anger through Compassion

    To foster resilience, think about a hurtful event in a different way.

  • Finding Silver Linings
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    Finding Silver Linings

    Change your outlook on a negative event — and enjoy less stress.

  • Mental Subtraction of Positive Events
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    Mental Subtraction of Positive Events

    How to appreciate what you have by imagining your life without it.

  • Eight Essentials When Forgiving
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    Eight Essentials When Forgiving

    Key principles to help you forgive and achieve peace of mind.

  • 36 Questions for Increasing Closeness
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    36 Questions for Increasing Closeness

    To feel more connected, skip the small talk and ask these questions instead.

  • Feeling Connected
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    Feeling Connected

    A writing exercise to foster connection and kindness.

  • Random Acts of Kindness
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    Random Acts of Kindness

    How to feel happier by doing things for others.

  • Awe Narrative
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    Awe Narrative

    A writing exercise that makes you feel awesome.

  • Creating and Recalling Positive Events
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    Creating and Recalling Positive Events

    Discover what activities bring you the most happiness.

  • Self-Compassion Break
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    Self-Compassion Break

    A healthier way to deal with stressful situations.

  • Gratitude Journal
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    Gratitude Journal

    Count your blessings and enjoy better health and happiness.

  • Best Possible Self
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    Best Possible Self

    Foster optimism by imagining a positive future.

  • Loving-Kindness Meditation
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    Loving-Kindness Meditation

    Strengthen feelings of kindness and connection toward others.

  • Overcoming a Fear
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    Overcoming a Fear

    To reduce stress, try facing your fears head on.

  • Awe Video
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    Awe Video

    A way to lift yourself out of the mundane.

  • Active Listening
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    Active Listening

    Connect with a partner through empathy and understanding.

  • Mental Subtraction of Relationships
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    Mental Subtraction of Relationships

    How to appreciate a loved one by imagining your life without them.

  • Awe Story
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    Awe Story

    Read a story that will inspire awe.

  • Compassion Meditation
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    Compassion Meditation

    Strengthen feelings of concern for the suffering of others

  • Self-Compassionate Letter
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    Self-Compassionate Letter

    Stop beating yourself up for flaws and mistakes.

  • Capitalizing on Positive Events
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    Capitalizing on Positive Events

    Use good news to strengthen your bonds with friends or family.

  • Use Your Strengths
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    Use Your Strengths

    Tap into your positive traits and enjoy greater happiness.

  • Three Good Things
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    Three Good Things

    A way to tune into the positive events in your life.

  • Give it Up
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    Give it Up

    A trick to bring yourself lasting happiness.

  • Goal Visualization
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    Goal Visualization

    A way to tackle a daunting task.

  • Best Possible Self for Relationships
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    Best Possible Self for Relationships

    Build the kind of relationships you want by fostering optimism.

  • How Would You Treat a Friend?
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    How Would You Treat a Friend?

    Build resilience by changing the way you respond to challenges.

  • Encouraging Kindness in Kids
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    Encouraging Kindness in Kids

    How to praise kids in ways that make them more kind.

  • Reminders of Connectedness
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    Reminders of Connectedness

    A subtle way to induce kindness, particularly in kids.

  • Meaningful Photos
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    Meaningful Photos

    A creative way to build happiness and meaning in life.

  • Affirming Important Values
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    Affirming Important Values

    When your self-image takes a hit, reflect on what matters.

  • Avoiding The “Four Horsemen” in Relationships
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    Avoiding The “Four Horsemen” in Relationships

    Steer clear of these 4 toxic relationship behaviors.

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