Where’s Your Positivity Ratio Today?

The magic number is 3:1 – three positive experiences for every negative one. Achieve that and you pass the tipping point where you begin to move in a continuous upward spiral toward ever more positive living. Surpass it and you’re begin to soar.

Dr. Barbara Fredrickson, whose research uncovered the positivity ratio, has a 2-minute online test you can take that will give you your score for the day.

If you use it consistently for awhile, you will not only get a sense of your level of positivity, but increase your awareness of the kinds of emotions you’re feeling throughout the day and gently incline your mind toward those activities that bring you more joyous living.

For a wealth of insight into the benefits of positivity and solid, scientific methods for achieving it, I whole heartedly recommend Dr. Fredrickson’s vibrant, joyfully written book,  Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive

You can listen to Dr. Fredrickson talk about her book here:

Are You Staying on Course?

How strong is your commitment to positivity? Did you intentionally use a positivity practice today?  Did you:

• Remember to smile?
• Extend kindness?
• Take time to notice the goodness in your life?
• Get in touch with your gratitude?
• Engage in interesting work, or an absorbing hobby, sport or creative activity?
• Practice mindfulness?
• Work toward doing more of a beneficial activity, or less of a detrimental one?

Keep track of how many days in a row you practiced by using this free online tracker: Don’t Break the Chain. Or, for a free tracker that will also send you email and Twitter reminders, enroll at Create New Habits.

Need a Mindfulness Nudge?

Hop on over to Wayne C. Allen’s blog, The Pathless Path,  and pick up a free online timer that will remind you at random intervals to pause and center yourself in the here and now.

Wayne describes himself as “a simple Zen guy [who] writes about living and relating elegantly.” In 2007, as he was writing about paying attention, he remembered that a bell is rung at random intervals in zen monasteries. When they hear its sound, the monks pause to evaluate their level of presence. He had the timer created so that all of us could participate in remembering to be present as well.

Just go to the link above to download the small program and easy installation instructions.  And while you’re there, treat yourself to some of Wayne’s lively, heartfelt, and thought-provoking posts.