POSITIVE PSYHOLOGY - Exercises for Self-Competence
ÜExercises in self-competence
Positive psychology places a strong emphasis on promoting well-being, resilience, and personal strengths. One of the most effective methods for integrating these principles into everyday life is through targeted exercises that positively influence mind and behavior. Here, we present various exercises that you can incorporate into your life to improve your self-motivation, teamwork, communication, and other skills.
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### **1. Self-management skills**
*Based on Stoll, E., Garnjost, A. & Braun, OL*
**Exercise: Goal Setting and Prioritization**
**Goal:** To improve self-management skills through targeted goal setting and prioritization.
**Directions:**
- Set yourself a personal goal for the next 3 months.
- Break the goal down into smaller, measurable intermediate goals.
- Prioritize your tasks daily according to importance and urgency.
- Write a reflection on your progress each week and adjust your priorities if necessary.
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### **2. Goals and Self-Motivation**
*Based on Weiß, V., Georgiardis, A. & Braun, OL*
**Exercise: Visualizing Goal Achievement**
**Goal:** Strengthening self-motivation and achieving goals through visualization.
**Directions:**
- Take 10 minutes to think about your goal.
- Visualize the entire process of how you achieve the goal – from the first step to successful completion.
- Pay attention to the emotions and the positive feeling of fulfillment.
Repeat this exercise at least once a week to increase your motivation.
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### **3. Vitality**
*Based on Oster, H., & Braun, OL*
**Exercise: Mindfulness for more vitality**
**Goal:** To increase vitality and energy through mindfulness and regular body awareness.
**Directions:**
- Sit in a comfortable position that supports your back.
Close your eyes and breathe deeply in and out.
- Focus your attention on your body and recognize tensions or blockages.
- Breathe deeply into these areas and imagine that you are releasing the tension.
- Practice this technique daily to increase your vitality.
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### **4. Small talk and networking**
*Based on Oster, H., & Braun, OL*
**Exercise: Small talk in 5 minutes**
**Goal:** To improve small talk skills for networking events.
**Directions:**
- Practice in a group or in pairs starting a conversation without needing a deep topic.
- Start with a neutral question, e.g., "How was your weekend?" or "What do you do for a living?"
- Listen actively and ask open-ended follow-up questions.
- Continue the conversation for 5 minutes and try to end it with a positive remark or an open conclusion.
Repeat this exercise regularly to improve your small talk skills.
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### **5. Teamwork**
*Based on Ott, R., Schuller, J. & Braun, OL*
**Exercise: Recognizing and utilizing team roles**
**Goal:** To improve teamwork skills by recognizing and utilizing one's own team role.
**Directions:**
- Think about a past team project and identify what role you played in the team.
- Analyze how this role contributed to the team's success.
- Consider what team role you could take on in your current or next project.
- Discuss the different roles with your team and how to make them work together efficiently.
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### **6. Conversation skills and respectful communication**
*Based on Klingener, H., Hoffmann, J. & Braun, OL*
**Exercise: Giving appreciative feedback**
**Goal:** Promoting respectful communication in everyday life.
**Directions:**
- Have a conversation with a colleague, friend or family member and give targeted positive feedback.
- Make sure to formulate the feedback in a specific, positive and helpful way.
- Practice this method regularly in different social and professional contexts.
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### **7. Conflict Management**
*Based on Molter, M., Statz, R. & Braun, OL*
**Exercise: The "I-messages" technique**
**Goal:** To improve conflict management through the technique of "I-messages".
**Directions:**
- Identify a current or past conflict scenario in which you were involved.
- Express your thoughts and feelings in an "I-message".
- Practice speaking from the first-person perspective in order to address conflicts constructively and avoid misunderstandings.
- Repeat this technique regularly to resolve conflicts efficiently and respectfully.
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### **8. Planning Competence**
*Based on Lay, S., Müller, A. & Braun, OL*
**Exercise: The Eisenhower Matrix**
**Goal:** To improve planning skills by setting the right priorities.
**Directions:**
- Create a list of all the tasks you need to complete within the next week.
- Divide these tasks into four categories:
- Important and urgent
Important, but not urgent
Urgent, but not important
Neither urgent nor important
- Work first on the tasks that are both important and urgent, and schedule the less urgent tasks for later.
- Regularly check if you have prioritized tasks incorrectly and adjust your planning.
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### **9. Self-PR**
*Based on Scholz, G. & Braun, OL*
**Exercise: Recognizing and communicating your own strengths**
**Goal:** To promote self-promotion through conscious communication of one's own strengths.
**Directions:**
- Write a list of 5 to 10 strengths that you value in yourself.
- Practice communicating these strengths in a conversation in front of others (colleagues, superiors or friends).
- Make sure you present your strengths in a positive and authentic context, without appearing arrogant.
- Practice regularly integrating these strengths into conversations.
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### **Conclusion**
Positive psychology exercises offer a valuable opportunity to reflect on and develop yourself and your behavior. By regularly integrating these exercises into your daily life, you can improve your quality of life, build resilience, and develop a stronger, more positive mindset.
Use these exercises as a tool to achieve your professional and personal goals and to improve your interpersonal relationships.
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*Start one of these exercises today and experience the positive changes in your life!*
1. Find your personal work rhythm
HELLO WORLD
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Some people are most productive in the morning, others in the afternoon or evening. Their hormonal biorhythms play an important role in this. Observe your energy phases and schedule your most demanding tasks for your most productive hours.
Affirmation:
"I listen to my body and find my ideal work rhythm. My energy works for me, not against me."
2. Take regular breaks
Short breaks work wonders. Just five minutes without distractions is enough to restore your concentration. Even better: Treat yourself to a 20-minute nap, if possible. These little breaks recharge your energy reserves.
Affirmation:
"I allow myself to take breaks because they renew my strength and creativity."
3. Eliminieliminate distractions
Create a distraction-free environment to focus your full concentration on important tasks.
- Activate voicemail.
- Turn off notifications on your mobile phone.
- Only respond to emails and messages during scheduled times.
Affirmation:
"I don't let myself be disturbed by distractions. My focus is clear and unwavering."
4. Use background music
Music can help increase your concentration and create a pleasant atmosphere. If you work with your hands but want to remain mentally agile, try listening to an audiobook or audio lessons to further your education.
Affirmation:
"I create an environment that supports my productivity and fosters my creativity."
5. Set clear goals
A plan is like a blueprint: without one, you'll only get temporary solutions. Set yourself daily, weekly, and monthly goals to make the most of your time and track your progress.
Affirmation:
"Every day I set clear, achievable goals that bring me closer to my success."
6. Start with the most difficult task.
Tackle difficult tasks first thing in the morning. This leaves you with the rest of the day for easier tasks you can look forward to. This reduces stress and increases your efficiency.
Affirmation:
"I face challenges with confidence and tackle them step by step."
7. Exercise regularly
Regular exercise improves your fitness, sleep, and energy levels. Even short workouts or a walk in the fresh air can work wonders.
Affirmation:
"I take care of my body because it is the foundation of my success."
8. Prioritize getting enough sleep
Sleep is key to a productive day. Find out how many hours of sleep you need to feel refreshed and rested, and make getting restful sleep a priority.
Affirmation:
"I allow myself to sleep well and sufficiently. My body and mind deserve rest."
9. The Pareto Principle: Work smart, not hard
80% of your results come from 20% of your effort. Focus on the tasks that are truly critical and delegate or eliminate the rest.
Affirmation:
"I work with ease on the tasks that lead me to my goal."
Small steps, big impact
Productivity isn't about perfection, but about smart organization and a positive attitude. Combine the tips above with daily affirmations to motivate yourself and boost your efficiency.
Affirmation for the day:
"I am productive, focused, and allow myself to reach my full potential."
Implement these tips and you'll be amazed at what you can achieve!