The Upward Spiral: How Good Feelings Build on Themselves
Positive Emotions is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.
Daily experiences of awe are linked to greater well-being, with moral goodness frequently cited as a trigger.
In this guide, we’ll explore evidence-based approaches to positive emotions, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.
Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.
Understanding Positive Emotions
Before diving into strategies, it’s important to understand why positive emotions matter for our overall well-being.
Savoring and awe broaden perspective and build resources for well-being. Recognizing moral beauty also increases connection and gratitude—two durable happiness levers.
The connection between positive emotions and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.
Research insight: Daily experiences of awe are linked to greater well-being, with moral goodness frequently cited as a trigger. (Keltner et al., 2020)
Strategy 1: Awe
Savoring and awe broaden perspective and build resources for well-being. Recognizing moral beauty also increases connection and gratitude—two durable happiness levers.
How to apply this:
Each evening, spend 5 minutes writing three small delights you noticed and one act of kindness you witnessed or did—add a one-line note on why each mattered to you.
Research note: “Daily experiences of awe are linked to greater well-being, with moral goodness frequently cited as a trigger.” — Keltner et al., 2020
Strategy 2: Gratitude
Gratitude and prosocial acts are reliable happiness levers. A timely, specific thank you shows care, cements bonds, and creates a positive cycle of connection and joy for both sender and recipient.
How to apply this:
Within 48 hours of your next event or gift, write and mail a handwritten thank you letter that names one specific thing you appreciated.
Research note: “During periods with more family dinners, households reported more gratitude and laughter even if some conflict persisted.” — Fishel et al., 2021
Strategy 3: Play
Positive emotions broaden attention and fuel connection. Games create low-stakes fun that strengthens relationships and builds a habit of coming to the table.
How to apply this:
Pick one game—Two Truths and a Lie, Rose/Thorn/Bud, or Guess the Ingredients—and play it for 10 minutes during dinner.
Research note: “Understanding bird beauty and evolution can heighten appreciation and attentive observation of natural displays.” — Prum, 2017
What the Research Shows
The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:
Key findings:
- More than four million students have taken Dr. Laurie Santos’ online course The Science of Well-Being: Indicates the popularity and reach of her work on happiness (Dr. Laurie Santos’ course on Coursera)
- Most psychological interventions increase happiness by about 10%: Reflects the realistic magnitude of happiness improvements achievable (General happiness science research cited by Dr. Laurie Santos)
- Average flight delays out of O’Hare airport are 32 minutes: Used to illustrate managing expectations and acceptance of unavoidable annoyances (Ryan Holiday’s personal observation)
- People on death row show a two-to-one ratio of strongly positive and other-oriented words as they near death: Evidence that positivity increases near death despite circumstances (Unspecified psychological study referenced by Dr. Laurie Santos)
- 1 to 3 months: Duration of happiness boost from writing handwritten thank you letters (Study by Martin Seligman and colleagues)
Research insights:
Daily experiences of awe are linked to greater well-being, with moral goodness frequently cited as a trigger. — Keltner et al., 2020
Cultivate awareness of small delights and moral goodness to foster awe. — Keltner et al., 2020
Experiencing awe, even with its complex emotional components, leads to greater feelings of connection and well-being. — Keltner et al., 2017
Understanding bird beauty and evolution can heighten appreciation and attentive observation of natural displays. — Prum, 2017
Putting It Into Practice
Knowing the science is one thing—putting it into practice is another. Here’s how to start:
Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.
Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.
Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.
Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.
Quick-start actions:
- Each evening, spend 5 minutes writing three small delights you noticed and one act of kindness you witnessed or did—add a one-line note on why each ma…
- Find a nearby spot (window, tree, skyline) and spend 5–10 minutes looking and listening for one ‘wow’ moment; when you notice it, write three sentence…
- Within 48 hours of your next event or gift, write and mail a handwritten thank you letter that names one specific thing you appreciated.
Conclusion
Improving positive emotions is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.
Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.
The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.
Take the Next Step
Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.
Download Neurise and start your journey to a happier life today.
Sources
- Keltner et al., 2020. The role of awe in psychological well-being. https://pubmed.ncbi.nlm.nih.gov/31991534/
- Keltner et al., 2017. Awe: A Special Emotion. https://doi.org/10.1177/1745691617692914
- Prum, 2017. The Evolution of Beauty. https://www.amazon.com/dp/0300210015
- Seligman et al., 2005. A randomized controlled trial examining the effects of gratitude on happiness. https://pubmed.ncbi.nlm.nih.gov/16173834/
- Hanson, 2004. Just Good Manners: The Complete Guide to Modern Etiquette. https://www.amazon.com/dp/190528756X
- Family Dinner Project (practice guidance). Family Dinner Project. https://thefamilydinnerproject.org
- Family Dinner Project (program experience). Family Dinner Project. https://thefamilydinnerproject.org
- Fishel et al., 2021. Family Dinner Project / Dr. Anne Fishel. https://thefamilydinnerproject.org
- Hood, B.. The Science of Happiness: Seven Lessons for Living Well Like Me. https://www.amazon.com/dp/1784081307
- Seligman, M.. Gratitude letter exercise. https://doi.org/10.1037/a0014064
- Salzberg, 2021. Salzberg, S. (2021). *Real Love: The Art of Mindful Connection. HarperOne.*. https://www.amazon.com/dp/0062873478
- Goldstein, 2019. Goldstein, J. (2019). *Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World. Penguin Random House.*. https://www.penguinrandomhouse.com/books/548604/mindfulness-by-joseph-goldstein/9781984818268/
- Fredrickson et al., 2008. Micro-interactions and their effect on well-being. https://pubmed.ncbi.nlm.nih.gov/18499950/
- Waldinger et al., 2015. Harvard Study of Adult Development. https://www.adultdevelopmentstudy.org/
- Murthy, 2020. Guidance attributed to Dr. Vivek Murthy on volunteering and mental health. https://www.hhs.gov/surgeongeneral/reports-and-publications/mental-health/index.html
- Graham et al., 2016. Gratitude’s role in caregiver stress management. https://www.sciencedirect.com/science/article/pii/S019188691630086X
- Raffety et al., 2018. Caregiving coping and affect research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6154506/
- Smeekes et al., 2020. Self-Compassion in Letter Writing: A Randomized Controlled Trial. https://doi.org/10.1016/j.jpsychores.2020.110193
- Neff et al., 2018. The Mindful Self-Compassion Program: A Randomized Controlled Trial of Its Effects on Psychological Well-Being. https://doi.org/10.1037/apl0000452
- Creech et al., 2013. The impact of creative arts intervention for individuals with dementia: A systematic review.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3715662/
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