17 Happiness & Subjective Well-Being Exercises

(6 customer reviews)

For centuries, humankind has been on a relentless pursuit of happiness, often mistaking its true essence. The age-old questions remain: What does it mean to be truly happy? 

Drawing on authentic happiness theory and the PERMA framework, our 17 Happiness & Subjective Well-Being Exercises (PDF) pack contains a diverse range of science-based techniques grounded in the five building blocks of happiness: positive emotions, engagement, relationships, meaning, and accomplishments.

It’s for practitioners like you to help others pursue authentic happiness and work toward a life filled with purpose and meaning.

$ 47

You will be equipped with the following tools:

  • 100 Dreams

    Help others gain valuable insights and develop an open mind toward creativity and self-created possibilities for experiencing more happiness.

  • Analyzing the Demands on Your Time

    Help clients develop a deeper understanding of the demands on their attention, consider ways to spend more time on the things they care about, and increase subjective happiness and well-being.

  • Balanced Time Perspective

    Help clients understand time perspectives and identify their time perspective biases so that they can increase subjective well-being, happiness, and life satisfaction.

  • Bucket Fillers

    Help clients understand the effects of their words and behaviors on their well-being and the well-being of others using the bucket filler principle.

  • Counting Kindness

    Help clients become more aware of their kind behavior toward others, so that they can experience increased subjective happiness and other positive emotions related to selfless service to others.

  • Creating Flow Experiences

    Design a flow experience with your client to increase the amount of flow in their daily lives and better understand the role of intrinsic motivation.

  • Fostering Appreciation by Temporary Abstinence

    Help clients appreciate the small things that please them in life through temporary abstinence. Temporarily giving up an enjoyable activity will renew appreciation and remind them of the everyday experiences that make them happy.

  • Gratitude for What is No Longer Here

    Help clients develop gratitude by shifting their focus from what was lost to the blessing of having had it in the past and support them in taking future-oriented, values-based actions.

  • Life Chapters - Mapping Meaningful Experiences

    By visualizing a timeline for creating meaningful experiences, help clients to avoid the trap of excessively delaying gratification and appreciate the benefits of enjoying certain experiences sooner rather than later.

  • Making Important Things More Enjoyable

    Help clients get enjoyment out of important everyday tasks by pairing them with a more gratifying activity to make them more enjoyable and increase in-the-moment satisfaction.

  • Mental Subtraction of Relationships

    Help clients increase appreciation for important people by contemplating an alternative scenario in which they never met so that they can appreciate their presence more deeply.

  • Planning Events To Look Forward To

    Help clients plan and anticipate future positive activity. By doing so, clients can feel good about the future, experience and savor a host of positive emotions before the event occurs, and increase subjective happiness and well-being.

  • Pleasurable Activities Journal

    Help clients increase opportunities to experience joy by planning and recording pleasurable activities. In doing so, clients will become aware of and make space for activities that boost their mood and improve wellbeing.

  • Spending Money on Others

    Help clients experience the effect of giving away resources on their well-being as opposed to gaining or taking resources.

  • The Four Archetypes of Happiness

    Help clients understand the four archetypes of happiness. With a deeper understanding of how people seek happiness, clients can identify ways to change their approach to give more present enjoyment and long-term satisfaction.

  • The GLAD Technique

    Help clients understand the G.L.A.D. technique so they can challenge negative thinking and increase subjective happiness by becoming more aware of the positive things that happen around them daily.

  • The Joy Of Missing Out (JOMO)

    Help clients understand the joy of missing out and shift their perspective from FOMO to JOMO so that they can avoid fear-based decisions and instead make more informed and balanced choices.

This pack contains the 17 highest-rated happiness & subjective-wellbeing tools that our practitioners use for their own development, in coaching, in the workplace, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of happiness & well-being, and include references, practical advice, and a detailed description of how to use them.

Download them today to develop coaching expertise and help others grow.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


This product is designed for helping professionals, that is anyone who supports and assists others in achieving their goals and improving their well-being. That could be through teaching, counseling, coaching, mentoring or managing. That means it's suited to coaches, therapists, psychologists, counselors, workplace managers, HR professionals, educators, social workers, medical professionals, and community organizers. It's also suitable for individuals with an interest in personal growth and development.

Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Gregory Levy

    I appreciate the structure of the 17 Happiness & Subjective Well-Being exercises. They are well-adapted to the practice of coaching and enable everyone to achieve greater fulfillment! Furthermore, the fact that sources are cited is a significant asset as the information can be used to go deeper into specific topics of interest. I do, however, regret the lack of translation, into French for example.

    Gregory Levy Coach

  2. Fay Younger CIPD, FRSA

    Easy-to-follow structure for all the Happiness and Well-Being exercises and the reflection questions at the end are really helpful to underline learning. These exercises offer a diverse range of options that are effective for clients seeking to increase their happiness, especially during life transitions when they are looking to find meaning and purpose.

    Fay Younger CIPD, FRSA Coach and Facilitator

  3. Elizabeth Wood, LLMSW

    These worksheets are very informative and easy to use. Most people I work with struggle with happiness, hence, the 17 Happiness and Well-being exercises are a great tool to use in sessions and at home. I work with both adults and youth and feel that these exercises are applicable to any age group.

    Elizabeth Wood, LLMSW Therapist

  4. Polina Maltseva PsyD

    These 17 Happiness & Well-Being exercises really helped me and my clients to take a fresh look at their lives. Each exercise, despite its simplicity, works with tremendous depth.

    Polina Maltseva PsyD Psychologist

  5. Dimitra Mousioli, MSc

    I would recommend these exercises not only to positive psychology practitioners but to school teachers, students, parents, and every other person who struggles with happiness. These 17 Happiness and Well-Being exercises can help clients live a more positive life along with advice on how to apply them in the most efficient way.

    Dimitra Mousioli, MSc Lawyer

  6. Mari Carmen

    The 17 exercises for Happiness and Well-Being are great as they prompt immediate engagement from the client and help them realize a more positive attitude on a daily basis. On another note, a translation to other languages would be helpful.

    Mari Carmen Psychologist and teacher

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