Noticing Nature
Pay attention to nature to boost feelings of connection.
Moderate
Discover New Practices
Common Humanity Meditation
Build compassion and interconnection by seeing your similarities with others.
Casual
Small Talk
Strike up a brief conversation with a stranger to feel happier.
Moderate
Feeling Connected
A writing exercise to foster connection and kindness.
Casual
Make Giving Feel Good
How to encourage kindness in ways that also boost happiness.
Moderate
Creating and Recalling Positive Events
Discover what activities bring you the most happiness.
Moderate
Best Possible Self
Foster optimism by imagining a positive future.
Moderate
Gaining Perspective on Negative Events
Take a step back and analyze your feelings without ruminating.
Moderate
Active Listening
Connect with a partner through empathy and understanding.
Moderate
Pleasant Events Calendar for Kids
Help children cultivate self-compassion by planning enjoyable activities.
Moderate
Affirming Important Values
When your self-image takes a hit, reflect on what matters.
Moderate
Savoring Moments of Connection With Kids
Reflect on caring memories with your child to feel closer.
Moderate
Reflecting on Important Values for Teens
Help teens write about what matters to them to feel more purposeful.
Moderate
Superhero Motivation for Kids
Use pretend play to encourage children to persevere through difficulty.
Casual
Generosity Stories for Kids
Encourage young kids to be giving by reading inspiring books.
Casual
Deliberate Practice for Kids
Teach kids how to practice to help them achieve their goals.
Casual
Music to Inspire Kindness in Kids
Make music together to encourage generosity and helping in young children.
Casual
A Loving Space for Kids’ Emotions
Show love to your children by helping them process emotions.
Moderate
Meaningful Photos
A creative way to build happiness and meaning in life.
Moderate
Shared Identity
How to encourage generosity by finding commonalities between people.
Moderate
Capitalizing on Positive Events
Use good news to strengthen your bonds with friends or family.
Moderate
Encouraging Kids Toward Honesty
Praise children in a way that promotes honest behavior.
Casual
Life Crafting
Sharpen your sense of purpose by defining and committing to your goals.
Moderate
Raisin Meditation
Cultivate mindfulness, reduce stress, and enjoy everyday pleasures.
Casual
Compassion Meditation
Strengthen feelings of concern for the suffering of others.
Intensive
Feeling Supported
Recalling how others have comforted us can make us more compassionate.
Casual
Three Funny Things
Get happier by seeing the humor in life.
Casual
Exciting Activities for Couples
Spice up your relationship by trying something new.
Moderate
Digital Detox
Feel happier and less stressed by reducing your screen time.
Moderate
Share a Laugh
Get a quick dose of joy by listening to laughter.
Casual
Movies to Nurture Kindness in Kids
Foster generosity in kids with awe-inspiring art.
Casual
Eight Essentials When Forgiving
Key principles to help you forgive and achieve peace of mind.
Intensive
Inspiring Kids to Help
Use language that sparks helpfulness in children.
Casual
Gratitude Journal
Count your blessings and enjoy better health and happiness.
Casual
Goal Visualization
A way to tackle an intimidating task.
Moderate
Talk With Teens About Civic Issues
Invite your teen to have conversations about civic empowerment.
Moderate
Gaining Perspective on an Argument
Think about conflict differently to improve your relationship.
Intensive
Three Good Things
A way to tune into the positive events in your life.
Casual
Gratitude Meditation
Feel grateful as you reflect on all the gifts in your life.
Casual
Honesty Commitments for Kids
Ask kids to make a verbal pledge to be honest.
Moderate
Awe Outing
Find wonder and inspiration in the world outside.
Moderate
Gratitude Questions for Kids
Have a discussion to deepen your child's experience of gratitude.
Moderate
Expressive Writing
A simple, effective way to work through an emotional challenge.
Moderate
36 Questions for Increasing Closeness
To feel more connected, skip the small talk and ask these questions instead.
Moderate
Awe Video
A way to lift yourself out of the mundane.
Casual
Self-Compassion Break
A healthier way to deal with stressful situations.
Casual
Honesty Nudges for Kids
How your conversations with adults can encourage honesty in your children.
Casual
Mental Subtraction of Positive Events
How to appreciate what you have by imagining your life without it.
Casual
Self-Compassionate Letter
Stop beating yourself up for flaws and mistakes.
Casual
Listening to Teens With Love
Create a warm, non-judgmental space for teens to talk about challenges.
Intensive
Stories About Overcoming Bias for Kids
Help kids rethink prejudice and connect across differences.
Intensive
Give It Up
A trick to bring yourself lasting happiness.
Casual
Talk With Kids About Emotions
Labeling feelings can help elicit your child’s empathy and generosity.
Casual
Identify Common Goals
A way to forge connections across lines of difference.
Moderate
Mental Subtraction of Relationships
How to appreciate a loved one by imagining your life without them.
Casual
Loving-Kindness Meditation
Strengthen feelings of kindness and connection toward others.
Moderate
A Better Way to Say “Thank You”
Show appreciation in a way that builds trust and closeness.
Casual
Self-Compassion Meditation for Parents
Be kind to yourself by mindfully wishing yourself well.
Casual
Making Amends for Kids
Help kids consider offering reparations as part of their apologies.
Moderate
Kindness Art for Kids
Making art about kindness inspires kids to be caring and generous.
Casual
Body Scan Meditation
Feeling tense? Feel your body relax as you try this practice.
Moderate
Introducing Kids to Forgiveness
Help children understand what it means to forgive.
Intensive
Naming Your Emotions
Label your unpleasant feelings to reduce distress.
Moderate
Generosity Nudges for Kids
How your conversations with adults can encourage generosity in your children.
Casual
Making an Effective Apology
A good apology involves more than saying "sorry."
Intensive
Letting Go of Anger Through Compassion
To foster resilience, think about a hurtful event in a different way.
Moderate
Putting a Human Face on Suffering
How to elicit kindness by making problems personal.
Casual
Ask for Help at Work
Overcome your reluctance and discover how kind other people are.
Moderate
Resolve Conflict at Work
Key steps for discussing issues collaboratively.
Moderate
Avoiding The “Four Horsemen” in Relationships
Steer clear of these 4 toxic relationship behaviors.
Intensive
Awe Narrative
A writing exercise that makes you feel awesome.
Casual
Use Your Strengths
Tap into your positive traits and enjoy greater happiness.
Moderate
Gratitude Letter for Teens
Help teens understand and express what they are thankful for.
Moderate
Finding Silver Linings
Change your outlook on a negative event — and enjoy less stress.
Moderate
Awe Story
Read a story that will inspire awe.
Casual
Job Crafting
Transform your tasks and relationships at work to build more meaning and purpose.
Moderate
Gift of Time
Spend quality time with people you care about.
Moderate
Eliciting Altruism
How to overcome barriers to kindness in yourself and others.
Moderate
Nine Steps to Forgiveness
A research-backed process for letting go of a grudge.
Intensive
How Would You Treat a Friend?
Build resilience by changing the way you respond to challenges.
Casual
Walking Meditation
Turn an everyday action into a tool for mindfulness and stress reduction.
Casual
Three Good Things for Students
Help students tune in to the positive events in their lives.
Moderate
Random Acts of Kindness
How to feel happier by doing things for others.
Moderate
Reflect on Your Purpose as a Parent
Connect with your sense of purpose in your parenting by writing a short reflection.
Casual
Best Possible Self for Relationships
Build the kind of relationships you want by fostering optimism.
Moderate
36 Questions to Help Kids Make Friends
Help children have conversations to build closeness.
Moderate
Talk with Teens about Purpose
Help adolescents start exploring and reflecting on meaningful life goals.
Moderate
Gratitude Letter for Students
Help students write a letter of thanks and deliver it in person.
Moderate
Gratitude Journal for Students
Help students count their blessings and enjoy school more.
Casual
Fierce Self-Compassion Break
Cultivate the clarity and courage to protect yourself from harm.
Moderate
Encouraging Kindness in Kids
How to praise kids in ways that make them more kind.
Casual
Mindful Breathing
A way to build resilience to stress, anxiety, and anger.
Casual
Overcoming a Fear
To reduce stress, try facing your fears head-on.
Intensive
Gratitude Letter
Write a letter expressing thanks, and deliver it in person.
Moderate
Time Capsule
Rediscovering ordinary experiences can bring unexpected joy.
Moderate
Humility Reflection for Teens
Help teens understand and practice being humble.
Moderate
Savoring Walk
How a stroll outside can help build lasting happiness.
Moderate
Say “We” to Nurture Collaboration in Kids
Use language to help orient kids toward cooperation.
Casual
Magic Wand
To find your purpose, imagine a better world
Moderate
Reminders of Connectedness
A subtle way to induce kindness, particularly in kids.
Moderate