Write down positive experiences you’ve had throughout the week. For a deeper reflection, ask yourself:

• How did this experience impact me?
• Why did it make me feel this way?

Reflecting on positive experiences helps your brain focus on the good parts of your week, enabling you to gradually build a more positive outlook on life.

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Set aside some time to picture how you want your day to go and the good things that could happen. For example, “I can handle whatever comes my way today.” Then think about the steps to get there and visualise how it’ll feel to succeed. This trains your mind to expect positive outcomes and strengthens your optimistic mindset.

When you catch yourself thinking, “I’m not good at this” or “I don’t know what I’m doing”, pause and try to reframe the situation positively. For example: “This is difficult, but I’m still learning.” Doing this helps replace negative thoughts with positive ones and encourages you to think more positively.

Find a jar or container and some slips of paper. Every day, write down 1 thing you're grateful for, big or small, even if it's something funny that happened. Over time, your jar will fill with little reminders of the good things in your life, helping you feel happier and more grateful.

Stroll through your neighbourhood, school campus, or work area, and notice things around you. As you walk, think about what you're grateful for: nature, the comfort of familiar spaces, or the people around you. This simple practice helps you connect with your surroundings while building a sense of gratitude.

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Every Friday, reflect on one thing that went well during the week. It could be finishing a tedious task or having a meaningful conversation with someone. By acknowledging these small wins, you get the chance to pause, appreciate your effort, and end your week on a positive note.

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Notice moments when you used a strength to handle a situation. For example, you might have shown patience while helping a friend who's going through a family situation. Writing these moments down helps you become more aware of your strengths and how they appear in everyday life.

Use tools like the VIA Character Strengths Survey to discover your strengths. Then apply them to increase your confidence, build positive relationships, and reduce stress.

Think of someone you admire, like a friend, mentor, or public figure. Identify the strengths they have that inspire you. Then reflect on your own strengths and consider how you can develop them further, using your role model as a guide.

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Look for small, simple ways to show kindness, like holding the door open for someone. These gestures can brighten someone’s day – including your own. Doing this regularly can help you build a compassionate mindset.

Each week, write down up to 3 things you did that you appreciate about yourself and ask, “What character traits did I show when I did this?”

Examples:

• I appreciate myself for sticking with a difficult task even when I was tired. – Dedication
• I appreciate myself for being patient and listening to a friend who needed to talk. – Empathy

After writing, take a moment to reflect on how you handled the situation, not just the results. Doing this helps you see the good in yourself and builds self-worth.

Fill it with notes you’ve written as reminders to be kind and encouraging to yourself. On tough days, pick a note to remind yourself that you’re doing your best, and that things will get better.”

You can colour-code your notes to help you in different situations, for example:

• Red paper notes – comfort notes to yourself when you're feeling stressed or anxious (e.g. “I don't need to solve everything today” or “It's okay not to have all the answers yet”).
• Blue paper notes – comfort notes to yourself when you're feeling sad or down (e.g. “I'm allowed to take it slow today” or “I'm more than this difficult moment”).

This activity helps you practise self-kindness and better understand how to support others in challenging moments.

When someone shares their issues with you, avoid jumping straight to problem-solving or offering advice. Instead, give them your full attention, and listen without interrupting or judging. Sometimes, what they need is simply to feel heard and understood.

Volunteering can feel intimidating at first. Start small by checking with your school or workplace for opportunities, or by joining a friend. Volunteering builds empathy by giving you the chance to see what others are going through. When you spend time helping others, you become more aware of their struggles and needs. This strengthens your ability to care for them and understand people on a deeper level.

If a friend or colleague seems quieter than usual, try reaching out to them instead of assuming how they feel. Start by gently asking, “You seem a little different today, do you want to talk about it?” This creates a space for them to open up and share their challenges with you. Small, regular check-ins help you build empathy and strengthen relationships.

Take a moment each day to share something good that happened to you. It could be as simple as telling a friend about a nice meal or having a friendly chat with your colleague. When you share these moments, and listen to others share theirs, the positive feelings grow stronger. It also helps build closer bonds and create memories you’ll both treasure.

Turn a daily activity, like having your morning snack, checking your notifications, or queueing up for lunch, into a mindful pause. By slowing down, you give yourself space to enjoy the moment. This slight shift of focus turns normal activities into something more meaningful.

It could be something or somewhere that made you happy or laugh that day. Don’t worry, the photo doesn’t have to be Instagram-worthy – the goal is to capture the moment and remember it. This helps you slow down and provides a visual reminder that even ordinary moments can hold something special.

Use these prompts to add a few notes to your photo. They’ll help you remember why it mattered:
Prompt 1: Where was this photo taken?
Prompt 2: How were you feeling when you took this photo?
Prompt 3: Why did this moment make you feel that way?

Take time to write down things that truly matter to you. These could be causes you care about, dreams you want to pursue, or values you live by. Reflecting on them helps you recognise what you want, instead of what others expect of you, so you can make choices that feel authentic.

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Think about 3 values that are important to you. Writing them down helps you reflect on how you live out these values today, and how you can carry them forward. This also helps you see yourself as part of a bigger story, whether these values were discovered through your own experiences or inspired by others. It can shape who you become, and remind you of what matters.

“Ikigai” is a Japanese concept about discovering your life's purpose and meaning – essentially, what motivates you to get up in the morning. Creating an ikigai map helps reveal what truly matters to you by exploring four areas: what you love, what you're good at, what the world needs, and what people can pay you for. Where these areas overlap is your ikigai.

This activity can give you clearer direction, reduce feelings of being stuck or unfulfilled, and help you plan how to spend your time in ways that align with your strengths, interests, and values.

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