This practice is part of the
Time Required
10 minutes daily for three weeks
How to Do It
- To start, list five things that make you feel like your life is enjoyable, enriching, or worthwhile at this moment. These things can be as general as “being in good health” or as specific as “drinking a delicious cup of coffee this morning.” The purpose of this first step is to help you shift into a positive state of mind about your life in general.
- Next, think about the most recent time when something didn’t go your way, or when you felt frustrated, irritated, or upset.
- In a few sentences, briefly describe the situation in writing.
- Then, list three things that can help you see the bright side of this situation. For example, perhaps you missed your bus this morning. Three ways to look on the bright side of this situation might be:
1. Even though you missed the bus, you got some good exercise when you were running to catch it.
2. You’re fortunate to live in a city where there was another bus just 10 minutes later, or where buses run reliably at all.
3. Ten years from now, you likely won’t remember what happened this morning.
Why You Should Try It
We all tend to ruminate on things that have gone wrong in our lives—a mistake we made at work, an evening that didn’t go as planned. We might even think about them so often that our lives seem filled with these mishaps and disappointments. Focusing on them too much, however, can cast a pall over our lives and even be associated with depressive thinking.
Looking on the bright side even when things go wrong is a key component of optimism, which research links to lower rates of depression, a better ability to cope with stress, and more relationship satisfaction, among other benefits. While finding the silver lining on a negative experience might (understandably) make you fear turning into a Pollyanna, many of us have a tendency to look on the bright side too rarely, not too often. This exercise is designed to help you achieve a healthier balance.
Why It Works
Looking on the bright side of life in general, or of a bad situation in particular, can increase happiness by boosting your sense of self-worth, motivating you to go after your goals, and enhancing your enjoyment of life. Regularly completing the silver linings exercise can help you get in the habit of recognizing positive aspects of your life and seeing the upside to challenging situations rather than fixating on the downsides. With repeated practice, you may find that it comes more naturally to look on the bright side, even when faced with difficulties in your life.
Evidence That It Works
Sergeant, S., & Mongrain, M. (2014). An online optimism intervention reduces depression in pessimistic individuals. Journal of Consulting and Clinical Psychology, 82(2), 263-274.
After completing Finding Silver Linings and the Goal Visualization exercises daily for three weeks, people reported greater engagement in life and less negative thinking than before. Those who had a tendency to be pessimistic especially benefited from the exercises and showed fewer depressive symptoms afterward. These effects seemed to wear off two months later, though, suggesting it’s helpful to repeat this practice periodically.
Who Has Tried The Practice?
Participants in the above study were all English speakers from Asia, Canada, and the United States, with mostly European or Asian ancestry. Around 65% of the participants were female, and 85% had received at least some post-secondary education.
Additional research has engaged members of other groups:
- Participants in Canada across genders, ages, and education levels improved in well-being after practicing Finding Silver Linings.
- Working-class people in Canada also benefitted from Finding Silver Linings. Participants were mostly female, white, Christian, and highly educated.
More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.
Sources
Myriam Mongrain, Ph.D., York University
For More
Check out the Goal Visualization practice, which was developed and studied in tandem with this Silver Linings practice.
References
Drozd, F., Mork, L., Nielsen, B., Raeder, S., & Bjørkli, C. A. (2014). Better days—A randomized controlled trial of an internet-based positive psychology intervention. The Journal of Positive Psychology, 9(5), 377–388.
Sergeant, S., & Mongrain, M. (2015). Distressed users report a better response to online positive psychology interventions than nondistressed users. Canadian Psychology/Psychologie Canadienne, 56(3), 322–331.
Comments
and Reviews
Jennifer Dillon
This opened my eyes to all the serendipity and joys of being with our family and staying in Maryland for an old-fashioned visit! My husband has survived without me being there and there are so many lovely memories.
Francine Landry
I loved it! It helped me to pivot & see the good in my situation. As Shakespeare said: “Nothing is ever good or bad but thinking makes it so.” Thank you for helping to find silver linings:)
Jagdish P Dave
Listening to the clear inner voice and follwing it without disappoitment and resentment is a silver lining in dark clouds. There are times in life when we receive by letting go. It is unwise to hold onto something that doesn't work.
Eleni
This was easy for me as it is something I usually do. I also try to find the funny side of things which helps me daily
Denise Price
I didn't get a lot out of this exercise because I have been on an R and R vacation. I did notice, however, that I was more accepting of myself through doing the exercise, In my case, always an improvement.
Sara Molden
ok. I think I chose to difficult of challenges to find silver linings. The questions: who did you see, where did you go didn't seem to be relevant.
Sara Molden
I think I chose too difficult of challenges that were hard to find silver linings. I didn't like the questions who did you meet and where did you go?
Ann Robinson
Great. The journey was hard and tiring. I had too much luggage. But worth it to be here in Italy
Jeremie Foley
Grey.
Jeremie Foley
Great way to think about hardships.
Jeremie Foley
Helpful. Feels good to remember the positive outcomes.
Wendy Haws
A helpful reminder during challenging times.
Nguyen Bich Lien
Good practice to give me enjoyable time and gratefulness to whatever happening. Bad days can become good days depending on me.
tomallyn1@gmail.com
I still have more to do but I can tell you this was amazing it gave me real perspective! As the say "The truth will set you free" all I can say is it did me.
tomallyn1@gmail.com
I still have more to do but I can tell you this was amazing it gave me real perspective! As the say "The truth will set you free" all I can say is it did me.
Gail West
Loved it
Amy Whitte
It does help "reset". Good.
Sudhir Chhatbar
Life experiences have taught me to see the glass as half full and not half empty.
shana maria verghis
havent got any response to my queries on this and the last one yet.
Kimberly Flack
I was raised with this idea from my parents and continue to share it with my own children and colleagues. It is essential for keeping on keeping on!
Caryl Williams Brown
Love the positive set up first, then listing the bad and the silver linings. Great process
Caryl Williams Brown
A good reminder
Carol C. Tate
Totally Awesome !!! This has given me a chance to remember to be aware of my life's e positive experiences and to keep me calm. Thanks for this.
Sandra Cobb
Helps to guide my energy into a more positive place.
Jo Stuart
This was really positive, it opened my eyes to the way I was thinking - things go easier and better with a sunnier outlook. It also forced me to stop and think about the causes of my frustration and anger, and most of it was in my head due to the way I was thinking or my mood.
Janelle Otter Mullen
I had a great experience, but I am having technical difficulties as I can't seem to get week three practice to unlock, I keep getting a message that I need to check-in to unlock week 3 but the only two check-in areas I have are the one for writing my practice experience (that only I can view) and this rating, which I have already completed once. I guess the silver linings to not being able to move on to the next practice are, I get to continue working on this one which I found harder sometimes, maybe I really do need to work on this one to make it more of a habit, I REALLY want to flip the switch for myself so that I always go directly to positives rather than negatives, and this practice definitely helps that.
Catherine E Jackson
I found this exercise very enlightening. I had no problem listing the things that were enjoyable or enriching, but had to think hard about changing a negative to a positive. When I was able to do it though I felt a greater sense of relief. I wasn't as stressed out about the situation than I had been before.
Andrea Claudia da Silva Escandell
Working with kids. I'm close to my daughter I have a new friend My son is happier with school
Janelle Otter Mullen
This practice was incredibly valuable, I had a difficult time yesterday using it, as I was finding it hard to find an upside to a work issue. We are going through drastic changes at work, and normally I would be stressed to tears, this practice has helped me get through some really tough issues this past week. I am so grateful for these tools I am being given.
Karen Smith
Focusing on what we learn from experiences helps us focus on the positive, instead of the negative!
Roberta Peck
I do this regularly in my head - and found it helpful in a new way by writing it down.
Roberta Peck
I do this regularly in my head - and found it helpful in a new way by writing it down
Manish Gupta
I found this to be a very good way to revisit myself as such and remind myself of how i have always stood up in spite of having fallen down. It is these moments that can constantly tell one never to stop hoping and never ever to give up.
Manish Gupta
I found this to be a very good way to revisit myself as such and remind myself of how i have always stood up in spite of having fallen down. It is these moments that can constantly tell one never to stop hoping and never ever to give up.
Kai Reed
I must not understand this practice but to find recent set backs/negative experiences for 3 weeks is impossible. I have very little negativity in my life & I sure don't want to go looking for it. I like listing 5 positive things but trying to keep coming up with negative experiences isn't working. I must be missing something.
Cynthia Stader
I have always believed that negative experiences have at least one silver lining. This practice is a good way to remind ourselves of this. Thanks!
CHIV shennan
Great I liked it and great reminders how to apply
CHIV shennan
It is always good to be reminded about the reactive element and how to react better in a negative state.
Connie Reese
I am realizing that finding a silver lining is very good in your life. It takes away you sad mad feelings.
Elizabeth Steeper
Silver linings was a useful reminder for me about the uselessness of worrying. Plan, don’t worry. It’s was timely as I’ve come off anti depressants after many years. I’ve been convened that symptoms might come back, starting with greater irritability and testiness. Practicing coping with negative experiences and feelings will help the coming weeks. I liked the helpful instructions, getting into a more positive frame and ending with positive outcomes.
Jim Davis
Great!
Linda Coto
This is so nice to ponder on things we often take for granted because they are "always normal". Wonderful experience this has been.
Hansjoerg Graf
This was yesterday written on my calender: The joke is: everything you've always been afraid of is going to happen one way or another... You're going to make mistakes. You will make a fool of yourself. You will hurt yourself You will die. So go out and live!
Tenzin Jamyang
Thank you so much for this practice. I got atleast five points to reframe my perspectives. This also strengthened my belief in the Buddhist concept of impermanence. And like everything that changes, the negative emotions can also change into positive ones. But in between I must keep building myself for the better, to think more about others, and to strive for equanimity.
Nancy Ronan
The last two years have been unsettling both positively and negatively. I continue to emerge from "Covid Blues" with my husband who has Parkinson's, sickness in the extended family, changing my POA status for an alcoholic sibling in a locked memory unit, ongoing grief and loss for recent death of family members and friends. Good stress includes two marriages in the family, two new babies and 3 more on the way! Your pathway to happiness practice is already bringing me clarity and new insights. I hang onto in my intentional choices to bring more joy and compassion into my life to counter the emotional and relational imbalances in my life. I also use intentional choices for increased forgiveness and understanding as well as decreased resentments and other energy drains. Looking forward to explore more of the practices.
Nancy Ronan
The last two years have been unsettling both positively and negatively. I continue to emerge from "Covid Blues" with my husband who has Parkinson's, sickness in the extended family, changing my POA status for an alcoholic sibling in a locked memory unit, ongoing grief and loss for recent death of family members and friends. Good stress includes two marriages in the family, two new babies and 3 more on the way! Your pathway to happiness practice is already bringing me clarity and new insights. I hang onto in my intentional choices to bring more joy and compassion into my life to counter the emotional and relational imbalances in my life. I also use intentional choices for increased forgiveness and understanding as well as decreased resentments and other energy drains. Looking forward to explore more of the practices.
Diane Dreher
It really helps to take a deep breath when feeling overwhelmed and then look again. Then I feel relieved and see new possibilities.
Jefre Lynne Danner
It forced me to see something positive in a situation that seemed insurmountable.
Jefre Lynne Danner
It was difficult finding silver linings when the challenges seemed so insurmountable but after digging deep, I came up with a few meager ideas. At least it is something to build upon.
Jefre Lynne Danner
It was difficult to find silver linings in situations that feel so hopeless at the time. But after really digging deep, I was able to come up with a few, meager things. Maybe it will be enough to build on at least.
Michelle Devantier
I'm generally pretty happy, there is nothing to feel sad about. I wasn't always this way. I use to be filled with a anger. I had a bad childhood for the most part. My mom was abusive, my parents fought, and then divorced. I was married young 3 children, 3 different dad's, and I had 3 failed marriages, the last one 20 years of a man who used me and, treated horribly. My career ended abruptly as RN from becoming disabled. I literally broke taking care who left me in the end. A caretaker who took advantage of me, stole my money, stimulus money and, became very abusive to me. I got rid of him. Now the first in my life I'm me. I answer no one but myself. No physical or verbal abuse anymore. I chose who I do and don't want in my life. I have an amazing Ole English Bulldog Archer who is the love of life. My mom asked for forgiveness for her abuse. We finally have a solid, healthy relationship for the first time. I have an apartment that is nice. Most importantly I'm not homeless anymore. I just got a new SUV with no money downand, and credit so so. That is good out of a bad situation because my car was vandalized. I'm frustrated mildly with doctor not listening to me for a week. Disregarded a test he didn't send off to lab and, refused for a week to test what asked him. Maybe my infection wouldn't be this bad after fighting this for 2 months. Basically, I have no reason to be sad, angry, or unhappy. I might as well enjoy each day. I have everything I need at this moment. I could stress over money, but I have chosen not to.
Michelle Devantier
I'm generally pretty happy, there is nothing to feel sad about. I wasn't always this way. I use to be filled with a anger. I had a bad childhood for the most part. My mom was abusive, my parents fought, and then divorced. I was married young 3 children, 3 different dad's, and I had 3 failed marriages, the last one 20 years of a man who used me and, treated horribly. My career ended abruptly as RN from becoming disabled. I literally broke taking care who left me in the end. A caretaker who took advantage of me, stole my money, stimulus money and, became very abusive to me. I got rid of him. Now the first in my life I'm me. I answer no one but myself. No physical or verbal abuse anymore. I chose who I do and don't want in my life. I have an amazing Ole English Bulldog Archer who is the love of life. My mom asked for forgiveness for her abuse. We finally have a solid, healthy relationship for the first time. I have an apartment that is nice. Most importantly I'm not homeless anymore. I just got a new SUV with no money downand, and credit so so. That is good out of a bad situation because my car was vandalized. I'm frustrated mildly with doctor not listening to me for a week. Disregarded a test he didn't send off to lab and, refused for a week to test what asked him. Maybe my infection wouldn't be this bad after fighting this for 2 months. Basically, I have no reason to be sad, angry, or unhappy. I might as well enjoy each day. I have everything I need at this moment. I could stress over money, but I have chosen not to.
Lorraine Peterson
It made me re live some events that I thought would break me — but didn’t. As the years past these are some single working mother events that helped shape me.
Jane Mudgett
Enjoyable - this is my normal personality.
Jane Mudgett
Good reminder and practice.
Jane Mudgett
It was validating...as this is my nature!
Daniela Naranjo
Aclaradora.
Daniela Naranjo
Aclaradora.
Mary Jane Gilmer
I believe the silver lining exercise is helpful to be able to pull out positive outcomes from difficult situations. I believe it builds on resilience down the road when the next difficult situation happens. I don’t quite understand how to pull silver linings from situations like loss or grief. Are there some situations ,some difficult situations, that don’t have silver linings?
Sofia F
Wow!I really enjoyed it and feel relieved.
april jackson
I resisted this practice. When I came back and read my notes, I could see growth.
antonio cancian
this practice is an excellent starting point to remind us that we must always see the sides of the coin in life consider every aspect and situation for what it is able to make you identify the hidden positive sides
Deirdre Gonsalves
I am pretty good with looking at the big picture and reminding myself of the positive things that are present. However, this was very helpful in allowing me to see the very specific opportunities to accept the positive in a particularly frustrating micro-situation.
Deirdre Gonsalves
I am pretty good with looking at the big picture and reminding myself of the positive things that are present. However, this was very helpful in allowing me to see the very specific opportunities to accept the positive in a particularly frustrating micro-situation.
Denise Wells
(Hard to remember, but amazing how many times it was true.
susan jenner
A useful practice as it made me step out of self pity
Joni Jones
good
april jackson
I moved into seeing the good stuff - I list my gratitude every morning - and somehow, sort of magically, it permeates my life that has felt stuck in the past. I'm not living in the past. I'm in the present so why not experience this presence fully and really. That's what I'm learning and today's practice validates what I've been working on.
Campbell Wood
This exercise has clarified and impressed on my thinking how I took what was a situation that I had begun feeling weighed down by and negative about and made it into an empowering experience for myself.
Campbell Wood
This exercise has clarified and impressed on my thinking how I took what was a situation that I had begun feeling weighed down by and negative about and made it into an empowering experience for myself.
Michael Moneypenny
Enjoyed this, there’s always some good stuff in the “bad” stuff.
Lisa Ponichtera
I am pretty good at this skill so I use it quite a bit and it really works.
Angela vaz Ulhôa
Comecei hoje e gostei.
Erin Bohler
I love the Greater Good initiative. I felt better after the first exercise, and I’m a consummate critic. I’m looking forward to continuing this practice.
Jenn
At first I couldn’t imagine there being any silver linings from the situation I was pondering; then I thought of one and I wrote it down, out of this two more came quite readily. I felt lighter after considering and writing. Overcoming a resistance to thinking/feeling that this situation was only one thing (negative) and being willing to say, no, perhaps there’s something more, and looking into it.
Ronald G Shenberger
I feel mildly satisfied with the exercise. This was my first attempt at this experience.
Ronald G Shenberger
I was compelled to reconsider my emotional state after dealing with an unnecessary and frustrating experience. In the future, I will be emotionally invested in similar scenarios.
Tracy Ramsay
It was wonderful in that it takes the participant out of the physiologically-ruinous anger/rumination/mulling over unfair and awful events—and shifts the brain and body to more beneficial or healthy sensations. It also helps highlight where you're looking when there are always other good things in life to uplift us. No matter who you are, where your are, or what is happening to you (often a LOT of injustice!) the sky can still turn pink and orange at dusk, and the smiles of strangers are always around us. As Thich That Hanh said: happiness is everywhere, you've just got to drink it up.
Sambaran Mitra
It felt partly like the ABCDE method I saw in Learned-Optimism by Seligman. It felt good. I feel terrific about GGSC and Dacher and his team. I wish them all the best. Philosophy/science of happiness is a basic need of us humans. That is why there are so many religions, cults and godmen/women. All those have been very useful to our civilization. I believe Dacher and GGSC can be equally (if not more) beneficial to humanity.
Sukriti David Cappel
It is one step closer to changing one‘s attitude for better.
Sister Margaret Mary Byrnes
I was in pain around my ear. I asked God to heal my pain.
Patricia S Branch
It takes thought and sensitivity--but well worth it
Malia Carlsen
This practice followed me after I was done and now I reframe lots of situations automatically.
Una Barras-Hargan
So far, it's already helped me recognise what was great about a recent irritation. I can see the silver linings. The only thing is there's a overall sadness that underpins all this logical thinking and that I find difficult to shake.
Lizell Erasmus
I do these things every day but I still feel like a failure - this is nothing new to me
Kelly Montague
I found this challenge very helpful and more motivated to continue my journey on quitting smoking.
Edward Tanner
Realistic and optimistic
Suzanne Clifford
This helped me see the positive about a challenging situation.
Karen blue
Can't get out of practice number three to get into practice number four. Wish there were some instructions. Thank you. Blue
Tracey L Jones
Just starting It's 9k
Tracey L Jones
Ots ok. Upstairs begining
Terrie Lynn Taylor
It's hard for me to put my self talk aside. It's almost always negative, so diving deeper into things is uncomfortable and hard. But, it's good to flip the script.
Nina Wilkins
Good. It is something I learned to do many years ago and I’m happy to include it more often. It feels good to be part of a group consciousness working on joy.
Silvia Regina Schneider
Felt at ease with the exercises, which made me ponder freely and sapiensly on our human condition, with which we are obliged to face - Choosing happiness or the other end .
Patricia S Branch
This week’s practice was was helpful to me. I actually feel a shift in my thinking and actions. Nothing is automatic yet, but from mulling thru the situations, I have been brought closer to an agreeable response. I will keep it up & maybe real change will take hold.
Leslie Tremaine
this went well and felt natural
Leslie Tremaine
this is one that feels very natural for me,and accords well with gratitude, equanimity, and right view practices
Susan Watkins
I hadn't realised I do this most days when I practice qigong in my large back garden that is surrounded by tall gum trees and enjoy the beautiful deep blue Australian sky. The garden is filled with flowers, colourful birds abound, and I enjoy watching the bees on the perennial basil and other plants. It brings me peace each time.
William Kenneth Casler
Worthwhile exercise. Helps bring things into perspective. Helpful to reflect on defining events in one’s life.
Dilip Saha
Meditation and contemplating on the well being, and union with people around you, is an age old practice. It gives a lasting calming influence. Being mindful about one's own steps in every detail is awkward and difficult to start with but something worth trying. One realizes how a seemingly simple task can require concentrated effort of the body and the mind. And that one requires no interference to concentrate on a task for perfect results. Finally, looking at the positive aspects of a difficult encounter in life, and jotting it down gives a rewarding lesson in detachment. Something Bhagvad Gita, and other sages have been telling the mankind from time immemorial. I have enjoyed the practice, and somewhat felt better during the last few weeks.
Kathy
It was pleasant. It is a kind of gratefulness practice and I value that.
Amira Loutfi
Unpleasant and confusing, tbh! I feel stressed.
douglas safford
this was relaxing and fun
Maureen Nelson
Awesome to put things in perspective after facing some challenges this week caring for my elderly godmother! Silver Lining indeed! Thanks!
douglas safford
2nd time getting good at it
douglas safford
I find this a great challange
Bianchi Fenzi Senzani Francesca
Quite well
Bianchi Fenzi Senzani Francesca
Quite well
Alex Davidson
Terrific, it helped me to1st clarify the incidents & situations I encountered in life. Also I kept a log of my feelings ie. both healthy ones and unhealthy ones during such incidents, as well the aftermaths. I learned to lessen my expectations of others ,moreover accept their shortcomings. Also to fortify myself and calibrate who I spend time with more than not.
Jay Selva
It was great to write in my own words what it is to be patient and becoming aware of stablishing more Peaceful feelings in my life and accept the world as it is. Thank you.
Linda Pulsifer
I have been blessed with an attitude of gratitude through my life! I have a deep faith, yet grief, & loss of family & friends, & health declines, the pandemic, isolation, as well as caregiving for my 86 year old mom, with dementia, who is challenging, has taken it's toll on me! These practices have helped quiet my mind, refocused the importance of listening, even to challenging people, and have reminded me that positive thoughts, & words uplift me as well, even in difficult, exhausting situations out of my control! Thank you, and God, bless you as you apply these practices to your life!
fabrizio TRINCHERO
FUN
fabrizio TRINCHERO
FUN
fabrizio TRINCHERO
FINDING THE UOSIDES EVEN IN THE DARKEST SITUATION IS DEFINITELY A FUN USEFUL EXERCISE TO FASTER DIGEST MINOR DOWNSIDES ANDTO CONTINUE TO KEEP SMILING
Liat Zavodivker
This really helped put things into perspective with a bad situation I had for the past month.
Lauri Carlson Meyers
I was surprised to find how this went to the core of my struggles. Very helpful for me to then claim the benefits and wisdom of the struggle
Jim Shehy
It was a struggle at first but got easier the more I did it.
L Kay Gohlke
This one was tough - I can learn lessons from bad things, but it's hard for me to find "silver linings"
Suelí Schauble De Moura
Estou impressionada como em tão pouco tempo de leitura aqui vi tantas possibilidades de melhorar a minha vida , foi como abrir um baú velho cheio de coisas novas.
Erin Moore
This is an incredibly helpful process when perseverating on a minor roadblock (and they're all minor roadblocks). As someone with a physical disability, I face daily regular frustrations with my body, access, people. Sometimes, I adjust the 3 things to see the situation positively to 3 manageable goals I know I can accomplish regardless of the challenge facing me. I do wonder how this process starts touching on the territory of toxic positivity. When we're frustrated and discouraged, how can we own the feelings and move forward while still acknowledging the feeling existed in the first place?
Erin Moore
This is an incredibly helpful process when perseverating on a minor roadblock (and they're all minor roadblocks). As someone with a physical disability, I face daily regular frustrations with my body, access, people. Sometimes, I adjust the 3 things to see the situation positively to 3 manageable goals I know I can accomplish regardless of the challenge facing me. I do wonder how this process starts touching on the territory of toxic positivity. When we're frustrated and discouraged, how can we own the feelings and move forward while still acknowledging the feeling existed in the first place?
Nat
I was a little discouraged by some of these comments so I tried to find another silver lining in this process to share with others! As a variation on the instructions, after writing about my personal challenge, I filled out 3 silver linings, which was of course difficult as others have said. However, to stop my mind from flicking back to all the difficulties of that dark paragraph, I added an extra step: I wrote a quick "TL;DR (Too long; didn't read)" with 3 more bullet points, this time summarising my 3 silver linings into shorter positive "mantras" to help me to remember them. For instance I summarised one of my points as "right now, we've got this!" so that I can focus on what's going right and what assets are contributing to overcoming this challenge, rather than getting stuck in worries for the future. 😊 Hope that might help someone else too.
Carol Grins
I struggled with this exercise because when something didn’t go my way, or when I felt frustrated, irritated, or upset the only thing that I think of is my constant pain. I am frustrated when I cannot stand up from the couch, irritated that I cannot walk without limping and upset at the fear of not knowing how bad this will become. Listing three things that can help me see the bright side of this situation is hard. Is it a bright side that I do not pay health insurance? Is it a bright side that hip replacement waiting list at the hospital are four years and not longer? Perhaps the bright side is that my condition is not life threatening - there are many many people worse off than me. However, this exercise only made me feel sorry for myself.
Danielle Williams
Good
Danielle Williams
Well I feel it shows me a lot of different thing about my self
Danielle Williams
Keep my self going is not how to not stay in one place in my mine but be in a growing State of mine all the time
Danielle Williams
Very good it make u think about what type of person u are going to become.
Anna Barker
My Dad always emphasized “Look for the silver lining!” And my Mom would sing ? me the song! I’ve always done this with my daughters & now my grandchildren, too! ???
Mary Lou Foster
It made me stop and think & and in taking the time to think things were not so bad that it can not be resolved and I am very upbeat via hope typially.
Danielle Williams
Good u have Balance
Leslie Piper
good for re-framing
Ayzen Atalay Durmuşoğlu
Easy and inspring
Ayzen Atalay Durmuşoğlu
East but inspring
Andy Hunt
Are duplicates allowed on different days, or should your joys and concerns be unique for each entry?
Taqdir Ilahi Kum
https://ggia.berkeley.edu/practice/three-good-things
Fressia Cerna
To focus on what is good in my life, makes me apreciate it and I feel good about it. I think there are a lot of good things in our lives, but we miss them focusing on little distateful things. This exercise is excelent and I practice every morning and every night. Makes me sleep well
Naranjan Dev Makker
We are happy to learn that happiness is added to our value system. The weightage that we learned from your survey is very interesting and feel happy to learn that human academics are focussing on the true purpose of life. In my opinion, purposeful life is to be part of this universal autonomy. our functional creativity is useful to sustain this autonomy. Thank you Berkley Faculty for your foresight. We sincerely admire your efforts.
Nilza Rivera
This is definite an icebreaker to our daily busy lifestyle. Balance your personal self and your work environment so that you have time to enjoy details that are overseen.
cibernete
very interesting practice
Lara
Wonderful practice, really helpful with many effects. Makes difficult events more endurable and even meaningful in a positive way.
Marvin D. Hernández
"3. Ten years from now, you likely won’t remember what happened this morning." pretty much applies to anything that will ever cause us worry. 😊
Carl Burton
I've been eating at a friend's for the last month. Before we eat we go around the table telling what good and bad happened for the day along with the silver lining. I was surprised to see it actually in the course.
Carl Burton
I was very surprised. I've been having dinner with a friend for the past month. Before we eat we go around the table saying what good and bad happened and then the silver lining. She has just started this class too but already had parts incorporated into her daily ritual.
MT
Very good, made my stress relieved.
Karl Styrsky
Thankful for the "Silver Linings" exercise on the Greater Good in Action site. It gave some more perspective on gratitude by asking to list five things that "make you feel that your life is enjoyable, enriching, and/or worthwhile AT THE MOMENT." Although I've regularly practiced using a gratitude journal, something about how this exercise was phrased helped to find fresh things to be grateful for which has been tough given my current situation. Grateful for: 1. Mental Health Friday - I'm taking care of myself and looking for and creating positive feelings. 2. I have time off from work on the weekends. 3. Myleva makes life easier and sweet for me. She cares about me. 4. I have my sister as a close person and friend to visit with and confide in. 5. Finances are such that retirement is a real possibility. So pleased to have found something new to bring some positivity especially when motivation is low.
Heather
This really helped change my perspective. I also loved the helpful examples.
Borja Palacios
It is important to analyze the things that make us happy and that are positive to apply them in our lives.
Fuj
@Anon what do I do if I have already done it a few times when there was nothing wrong going on but I found something just to do the excercise? Which has caused me to hate live and become terrified of everything. Is there a way to get rid or take back the things that I said frustrated me? By changing this somehow?
Anon
@Fuj Don't do this activity everyday. Only use it if something negative happens that you find yourself dwelling on. Think of it this way: you only need to "find the silver lining" when dealing with something negative, but you don't need to "find something negative" just to complete the exercise.
Fuj
Alittle ironically this has turned me into a pessimist who does not see any brightness in her future. It constantly revolves around the idea that everyday there will be something bad or frustrating in your day which is not often the case unless you go looking for it. It has made me more resentful and distraught.
Fuj
This excercise has ruined my life completely. I am no longer a happy person but one that worries about every little detail of everyday. Do not do this excercise because you will regret it. If anyone has an suggestions on how to modify this excercise so it does not bring ruin to your life let me know.
Fuj
This does not work.
Monica KhANNA
This exercise helps to reassess our actions earlier in a situation and how to improve upon what did not work and to reconfirm and repeat what did work. It ensures we improve our time and relationships.
Rodrigo Baena
I loved the idea of opening up the exercise with a positive memory or influence. So often we start seen things from a negative perspective and it can make things harder. I used a similar exercise in my workshops. Thanks for sharing it!
Scott Deeth
Great Idea !!! Focus on some positives rather than the negatives
Cathie Owenby
I have used this activity to critique (not criticize!) myself, and will continue this practice for a week. It's important to me to have more awareness of how easily I let negative thoughts take over my mood. I certainly have a tendency to show my emotions with a "resting bitch face" at times. Not an attractive or happy way to be, and it certainly can cause me to isolate far too much.
sandra tisdale
I am discovering that "little" things seem to irritate me; however, the "little" irritations that I am dealing with are big things because disrespect, and inconsideration are the bottom line of what and why I feel that way. How do I change feeling that way when I seem to not be able to think differently?
Joyce Douglas Yakamavich
I tend to be the "Pollyanna" in the group and oftentimes get laughed at for my positive attitude. I can only smile and think it is to my benefit that I can be positive while they find new and creative ways to complain and be negative.
Jonas Hjalmar Blom
This is a simple, yet very effective, exercise for practicing your perspective-taking. I highly recommend it!
Andrea Velasco Burbano
Great exercise.
Fide De Viáncha
Lo he practicado y me da energia para seguir adelante
Kim Perkins Giangrande
It is so easy to focus on the negative of the moment and bypass the smaller things or even the bigger picture. We are dealing with a brutal situation at work. While I can not stop the outcome, I can still feel proud of the ability to identify the problem and anticipate the outcome. It minimally validates my professional role in the situation.
Colleen Casey Leonard
So often I find that I get bogged down with frustrations at work. This exercise is helping me to remember that there are also successes at work.
Marta Schwer Zu Sagen
I'm going to introduce this activity to my children too!
Julia Piñero Merino
I´m on it!!! <3<3
Lana Morrow
A defining exercise for me. The research pertaining to the lack of empathy in the US is very evident among teens. Disconnection and fear is increasing, which, I believe social media has played a large part. Communication lacks intonation, thus causing possible misunderstanding within texted messaging. Children's nervous systems are not developed enough to interpret rational emotions when determining the intention of the typed words vs verbal, and thus possibly misinterpreted.
Alice Garfias
This exercise really helped me look at the bright side of a current frustrating situation. I want to practice it more often. Thank you!
Stephanie Glazar
Great happiness tool! Sometimes we cannot see the proof of the silver lining until later in our day-to-day lives.
Bob Mila Nelson
This helps me get through life and take one day at a time.
Neil Chisman
I'm HAPPY being a Polyanna - i thought she was great! 😊
Kathy Gevlin
This is so simple, but so useful. The only reason I'm not giving it a five star rating is because I want to practice a little and see if it has lasting effects:)
Eugenia Barth
really like how this activity keep me present in the moment
Scott Ofsdahl
Thank you for reminding us to focus on all the good life has to offer. I'm an AF Chaplain and this exercise will help Airmen, Soldiers, Marines and Sailors find light to balance some dark experiences. I found this exercise most beneficial in my own life.
Bozena Kloda-Urbanski
Love this new site!!
Bozena Kloda-Urbanski
What a great reminder of one of the practices taught in Science of Happiness course! It takes only a split second to shift our mind from one state to another so having this tool makes it easier to build a habit of finding positive in any situation.
Judy Egnew Ness
This was very helpful and I know I'll use it as a therapist. I used it for myself in dealing with frustration over caring for my mother-in-law after my father-in-law's recent death. It really did improve my attitude when I started looking for silver linings. (I actually listed seven!)
Chelsea Green
I'm going to use this activity in a workshop for at-risk youth who will be starting their first jobs this summer. I think it will be a great practice to have in their tool kit if (when) they encounter a bad day.
Hai Hoang
More please
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.