PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021

Course instructor | Pernille Kloeverpris

COURSE REFLECTION JOURNAL

SESSIO
N HAPPINESS TOPIC SELF-REFLECTION
1 Happiness level Number:
Imagine a ladder with steps numbered from 1
at the bottom to 10 at the top. Suppose we say
that the top of the ladder represents the best
possible life for you, on which step of the
ladder would you say you personally feel you
stand at this time, assuming that the higher the
step the better you feel about your life. Which
step comes closest to the way you feel?

Reflect on your life: what are the reasons for

your choice of step?

Imagine you were one step higher, what

would change to make it happen?

2 Character strengths
Reflect on your signature strengths (top 3), in
which situations (professional and private life)
do you utilize them the most? Describe
specific situations.

Reflect on your life, which strength(s) would

you like to be playing a bigger role and why?

Create an action plan to make specific

strengths more predominant.

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PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021
Course instructor | Pernille Kloeverpris

2
PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021
Course instructor | Pernille Kloeverpris

3 Positive Emotions Number:

On a scale from 1 to 10 how content are you in
this area and why?

Which positive emotions would you like to

nurture in your life (joy, love, hope, interest,
serenity, kindness, AWE, gratitude, surprise
etc.)
Create an action plan that is rooted in your
knowledge about specific happiness “tools”
(AOK, gratitude diary/letter, Three Good
Things, AWE experiences etc.

4 Learned Optimism Number:

On a scale from 1 to 10 how content are you in
this area and why?

What are the positive reasons underpinning

your choice?

What can you do now to move yourself to the

next level of the scale? (Be specific)

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PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021
Course instructor | Pernille Kloeverpris

5 Engagement/Flow Number:
When was the last time you where in the state
of flow – what were you doing?

Do you remember other situations where you

have been one with the music and time has
stopped for you?

Utilizing your predominant character strengths

in boring situations can lead to increased
engagement and moments of flow. Specify a
routine task including which signature
strengths you will make use of next time. What
will you do?

6 Meaning Number:
On a scale from 1 to 10 how content are you in
this area and why?

What are the positive reasons underpinning

your choice?

What can you do now to move yourself to the

next level of the scale? (Be specific)

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PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021
Course instructor | Pernille Kloeverpris

7 Health Psychology
On a scale from 1 to 10 how content are you in
this area and why?

What are the positive reasons underpinning

your choice?

What can you do now to move yourself to the

next level of the scale? (Be specific)

8 Relationships
On a scale from 1 to 10 how content are you in
this area and why?

What are the positive reasons underpinning

your choice?

What can you do now to move yourself to the

next level of the scale? (Be specific)

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PBH210 | Introduction to Happiness and Positive Psychology | Fall 2020_2021
Course instructor | Pernille Kloeverpris

9 Achievement/Goals Number:
Name and describe your current goal(s).

Chose one goal and make it SMART, including

a time-line with sub-goals

10 Personal Fit
Reflections on two different happiness tools
rooted in the PERMA model; how they can
change life perspective and why the tools
might work better with one person compared to
another.