Brain Bloom: Cultivating New Thoughts, Growing New Habits
My goal for this course is that you aren't just taking this course because you want to learn about theories on living a happier life. Instead, I hope you take this course because you genuinely want to improve your own happiness. The challenge, as you’ll see in the first week, is that psychological research shows that simply learning about theories and findings isn’t enough to create real change in our behavior. In fact, the idea that knowing about psychological concepts can automatically change our behavior is one of the cognitive biases we’ll discuss throughout the course. To truly become happier and more successful, it takes more than just learning the material—it requires actively building the right habits and mindset. As you’ll discover over the next few weeks, putting in the effort is the key to rewiring your old habits and thought patterns.
That’s why this course has two types of requirements. The first includes the standard academic tasks—readings, exams, papers, and so on—just like any typical course. These will contribute to your final grade. However, as we’ll explore in class, the grade you receive is less important when it comes to your personal happiness or success. The real value of this course lies in using it as a catalyst for building better habits that will lead to a happier and more fulfilling life.
This is where the second set of requirements comes in: your “brain blooms.” These are activities and exercises designed to help you grow new habits, thoughts, and ways of thinking that promote happiness, health, and resilience. You’ll have a new set of brain blooms to complete each week, and while they will require time and effort, they may sometimes demand even more work than the traditional course tasks. Although the brain blooms will only minimally impact your final grade, if you’re taking this course to genuinely improve your life, you must take these exercises as seriously as the academic requirements. You’ll find all the brain bloom assignments listed by date on this page, and I’ll also remind you about them in class.
That’s why this course has two types of requirements. The first includes the standard academic tasks—readings, exams, papers, and so on—just like any typical course. These will contribute to your final grade. However, as we’ll explore in class, the grade you receive is less important when it comes to your personal happiness or success. The real value of this course lies in using it as a catalyst for building better habits that will lead to a happier and more fulfilling life.
This is where the second set of requirements comes in: your “brain blooms.” These are activities and exercises designed to help you grow new habits, thoughts, and ways of thinking that promote happiness, health, and resilience. You’ll have a new set of brain blooms to complete each week, and while they will require time and effort, they may sometimes demand even more work than the traditional course tasks. Although the brain blooms will only minimally impact your final grade, if you’re taking this course to genuinely improve your life, you must take these exercises as seriously as the academic requirements. You’ll find all the brain bloom assignments listed by date on this page, and I’ll also remind you about them in class.
Brain Bloom #8
Spring Break
Savor a Beautiful Day. As you saw in class a few weeks ago, spending time to savor our experiences can increase wellbeing. For this Brain Bloom, you will spend your spring break doing even more savoring than usual. Pick a date within the next two weeks to set aside at least three hours (or full day, if you can) to experience your perfect day. Plan this “savor time” with stuff that you enjoy. As you engage in these activities, try incorporating "savoring" techniques, such as sharing the experience with someone else, collecting mementos, and avoiding negative or distracting thoughts. As we learned in class, practicing the technique of savoring intensifies and lengthens the positive emotions that come with doing something you love. Continue to practice savoring in other ways over break. Every night over break, make a note of what you savored in your gratitude journal. When you do, be sure to take a moment to remember the activity. Be sure to log your Beautiful Day here.
Spring Break
Savor a Beautiful Day. As you saw in class a few weeks ago, spending time to savor our experiences can increase wellbeing. For this Brain Bloom, you will spend your spring break doing even more savoring than usual. Pick a date within the next two weeks to set aside at least three hours (or full day, if you can) to experience your perfect day. Plan this “savor time” with stuff that you enjoy. As you engage in these activities, try incorporating "savoring" techniques, such as sharing the experience with someone else, collecting mementos, and avoiding negative or distracting thoughts. As we learned in class, practicing the technique of savoring intensifies and lengthens the positive emotions that come with doing something you love. Continue to practice savoring in other ways over break. Every night over break, make a note of what you savored in your gratitude journal. When you do, be sure to take a moment to remember the activity. Be sure to log your Beautiful Day here.
Brain Bloom #7
Week of March 10
Meditate! For the next 7 days, spend (at least) 10 minutes per day meditating. Set aside a location and time (write it in your calendar!) and find somewhere quiet where you won’t be disturbed while you’re meditating. Use of the meditations I've posted or search for your own. And remember— meditation isn’t about the meditation itself; it’s about building a skill that we can use later. Lots of people find it hard at first, but stick with it and see if it allows you to make more intentional decisions in your daily life. You’ll learn more about the importance of meditation soon.
Week of March 10
Meditate! For the next 7 days, spend (at least) 10 minutes per day meditating. Set aside a location and time (write it in your calendar!) and find somewhere quiet where you won’t be disturbed while you’re meditating. Use of the meditations I've posted or search for your own. And remember— meditation isn’t about the meditation itself; it’s about building a skill that we can use later. Lots of people find it hard at first, but stick with it and see if it allows you to make more intentional decisions in your daily life. You’ll learn more about the importance of meditation soon.
Brain Bloom #6
Week of March 3
This week, perform 7 acts of kindness (one per day!) beyond what you normally do. These do NOT have to be over the top or time intensive acts, but try to do one new act each day. For example, help a friend with something, give a few dollars to a cause you believe in, say something kind to a stranger, write a thank-you note, give blood, and so on. The acts can be spontaneous or pre-planned. At the end of the week, record your random acts of kindness and savor how you feel when you record it.
Week of March 3
This week, perform 7 acts of kindness (one per day!) beyond what you normally do. These do NOT have to be over the top or time intensive acts, but try to do one new act each day. For example, help a friend with something, give a few dollars to a cause you believe in, say something kind to a stranger, write a thank-you note, give blood, and so on. The acts can be spontaneous or pre-planned. At the end of the week, record your random acts of kindness and savor how you feel when you record it.
Week of February 24
This week, spend each day making a new social connection. It can be a small, quick act--talking to someone new in class or the barista at the coffee shop. I also encourage you to take at least one day to form a bigger connection--take a whole hour to connect with someone you care about. The key is that you take the time need to make a real social connection. At the end of the week, record your social connection at the link below and take note on how you feel when you write about it.
This week, spend each day making a new social connection. It can be a small, quick act--talking to someone new in class or the barista at the coffee shop. I also encourage you to take at least one day to form a bigger connection--take a whole hour to connect with someone you care about. The key is that you take the time need to make a real social connection. At the end of the week, record your social connection at the link below and take note on how you feel when you write about it.
#5 Week of February 17
This week we will continue to focus on breaking-up with our cell phones. Implement Catherine Price's WWW plan. Keep your phone on grayscale as much as possible. Keep your notifications turned off.
This week we will continue to focus on breaking-up with our cell phones. Implement Catherine Price's WWW plan. Keep your phone on grayscale as much as possible. Keep your notifications turned off.
#4 Week of February 10
This week will be focusing on the role of social media in our happiness. This week practice using social media in an active manner. At least once a day (when you are on any social media platform already) practice active use by making a HONEST positive comment on at least one post.
This week will be focusing on the role of social media in our happiness. This week practice using social media in an active manner. At least once a day (when you are on any social media platform already) practice active use by making a HONEST positive comment on at least one post.
#3 Week of February 3
This week you will be focusing on your top 5 signature Strengths you identified in Brain Bloom #2. Throughout the next week, pick one or more of your top 5 and try to use it in a new way. For example, if kindness is your strength, perform an anonymous favor for someone. If curiosity is one of your strengths, attend a club meeting for a club you are interested in but have never attended. Try to use your strengths at least once per day. Be sure to log your activities.
This week you will be focusing on your top 5 signature Strengths you identified in Brain Bloom #2. Throughout the next week, pick one or more of your top 5 and try to use it in a new way. For example, if kindness is your strength, perform an anonymous favor for someone. If curiosity is one of your strengths, attend a club meeting for a club you are interested in but have never attended. Try to use your strengths at least once per day. Be sure to log your activities.
#2 Week of January 27
Finding your Signature Strengths: This week you will have an opportunity to identify and use your character strengths. Take the online character strengths test linked below. The test comprises 240 questions and takes about 30 minutes to complete. There are no right or wrong answers, and there are no better/worse answers. The key is to be authentic, so that you can derive the most from the experience. Encourage your friends and family to take the test too so you can discuss your respective scores!
After taking the quiz, you will get the ranking of your 24 top strengths. Print it out and enter your top 5 strenghts by clicking the button below.
Finding your Signature Strengths: This week you will have an opportunity to identify and use your character strengths. Take the online character strengths test linked below. The test comprises 240 questions and takes about 30 minutes to complete. There are no right or wrong answers, and there are no better/worse answers. The key is to be authentic, so that you can derive the most from the experience. Encourage your friends and family to take the test too so you can discuss your respective scores!
After taking the quiz, you will get the ranking of your 24 top strengths. Print it out and enter your top 5 strenghts by clicking the button below.
#1 Week of January 21
Measure Your Happiness Levels. Some time this week, go online to the UPenn Authentic Happiness Website and take the “Authentic Happiness Inventory.” This short quiz is a scientifically-validated measure of your levels of happiness. Write down your score. This first score will serve as a baseline throughout the semester of how your happiness levels change.
Measure Your Happiness Levels. Some time this week, go online to the UPenn Authentic Happiness Website and take the “Authentic Happiness Inventory.” This short quiz is a scientifically-validated measure of your levels of happiness. Write down your score. This first score will serve as a baseline throughout the semester of how your happiness levels change.
