Check out this week’s affirmation: I cultivate positive emotions.

Without understanding more of the nuance behind the phrase “feeling happy,” we can miss opportunities for positive emotion in our life. In her book Positivity, psychologist Barbara Fredrickson suggests that we experience a range of positive emotions and that each of these helps us to build resources or broaden our perspective in useful ways. Affirmation: I cultivate positive emotions

There are a number of positive emotions that can play a role in happiness.

I cultivate positive emotions. Affirmation: I cultivate positive emotions

I take charge of my feelings. My happiness comes from within.

My life has purpose. I set meaningful goals and strive to reach them. I align my actions with my values. I devote my time to challenging and rewarding activities.

I take care of my health and wellbeing. I eat a balanced diet and work out regularly. I sleep well and manage stress. Affirmation: I cultivate positive emotions

I connect with family and friends. I build a strong network of support. My loved ones make happy times more joyful and difficult times easier to bear. I make family dinners and weekly coffee dates a top priority.

I find comfort and strength in my spiritual beliefs. I remember that hardships are temporary. I pray each day on my own and with my faith community.

I replace anger with compassion. When I have a conflict with someone, I try to put myself in their position. I care about their welfare. I look for compromises that can satisfy us both. Affirmation: I cultivate positive emotions

I notice the silver lining in difficult situations. I let go of disappointments and regrets.

I spend time appreciating nature. Green spaces remind me of the abundance in the world. I run through the park in the morning and watch the sun set at night.

I laugh and have fun. I feel grateful to be alive. Affirmation: I cultivate positive emotions

Today, I am calm and cheerful. Generating positive emotions makes me happier and more resilient.

Self-Reflection Questions:

1. What do I do to cultivate positive emotions?

2. How does listening to music affect my mood?

3. What is one childhood memory that makes me feel loved?

Affirmation: I cultivate positive emotions

Affirmation: I achieve my goals.

Check out this week’s affirmation: I achieve my goals.

As we enter the goal setting season, I think it’s important that when you set your goals, you give yourself the best chance of success. Especially when you look at the failure rates, according to Forbes 92 percent of people failing to reach their targets.

If you want to set yourself a big bold goal, then to increase your chance of success, be clear about what success looks like, make sure it’s your goal and understand why it’s important to you, break it down to small goals, track your performance and celebrate each small success.

If you can do that then you will significantly increase your chance of being in that small group of 8 percent who achieve their goals.

I achieve my goals.

When I set a goal, I achieve it. I act on my intentions and bring my dreams to life.

I clarify my priorities. I would rather succeed at one goal than become overwhelmed by tackling too many projects at one time.

I track my progress. I ask others for feedback. I set interim milestones that help to keep me on track.

I build my confidence. I review my past victories. Each accomplishment creates positive momentum. I know that I am strong and resilient.

I tell others about my plans. I feel more accountable when I make my goals public. I am more likely to stick to my diet if others know I am trying to lose weight.

I remember my purpose. Having a clear picture of what I want to achieve drives me forward.

I reach out for support. I let my family and friends know how they can help me. I accomplish more when I collaborate with others. We reinforce each other’s efforts and celebrate our victories.

I remain patient and persistent. I set realistic timelines that help me to avoid stress and enhance my credibility. I identify likely barriers and develop strategies for overcoming them. I focus on sustainable outcomes rather than quick results.

Today, I commit myself to achieving my goals. I create habits that bring me closer to what I want out of life.

Self-Reflection Questions:

1. Why is it important to write down my goals?

2. How do I deal with naysayers who discourage me from pursuing my dreams?

3. How do goals help me to learn and grow?

Check out this week’s affirmation: I define my own worth. Affirmation: I define my own worth.

Self-esteem encapsulates the thoughts and feelings you experience at each moment. These thoughts and feelings have a direct impact on your results, behavior, and performance.

Self-esteem is primarily built upon the value derived from doing the things that get you your desired outcomes. But it’s more than just about “doing” something.

Self-esteem is instead a direct outcropping of how you feel about yourself at any given moment. This is based purely on your actions. Affirmation: I define my own worth.

I define my own worth.

My self-esteem comes from within.

I create my own meaningful and compelling goals. Tackling worthwhile challenges gives me a sense of purpose and adds to my accomplishments. My confidence soars.

I honor my principles. My actions align with my values.

I set boundaries. I let others know how I wish to be treated. I remove myself from relationships and situations that cause unnecessary stress and interfere with my wellbeing. Affirmation: I define my own worth.

I advocate for myself. I ask for help when I need it. I treat myself with respect and compassion.

I develop stable and mutually supportive relationships. I surround myself with family and friends who appreciate me for who I am. I welcome constructive feedback and use it to make positive changes. Affirmation: I define my own worth.

I manage my time. I treat it like a precious resource. I plan out my days and block out time for the activities I love. I limit distractions, including watching TV and browsing through social media.

I make my mental and physical health a top priority. Investing in myself helps me to stay strong and maximize my potential. I eat nutritious foods and exercise regularly. I sleep well and remain optimistic.

I work hard and give generously. I collaborate with others and leverage my strengths at work. I volunteer in my community and do favors for my neighbors. Having a positive impact on my world brings me joy and fulfillment. Affirmation: I define my own worth.

Today, I feel confident and secure. I value myself and recognize my own power.

Self-Reflection Questions:

1. Why am I worthy of love and respect?

2. What is the difference between confidence and arrogance?

3. What does my faith teach me about my own worth?

Affirmation: I define my own worth.

Affirmation: My goals are achievable.

Check out this week’s affirmation: My goals are achievable.

Achievable goals are the pinnacle of a smart goal-setting strategy. Sure, you should be able to achieve your goals, generally speaking. Yet, there is a lot more to achievable goals. This is because goals are high-productivity enablers. By itself, goal-setting provides structure to individual or team efforts. Affirmation: My goals are achievable.

And making sure that goals are achievable builds on that. Most of all, achievable goals motivate. They become a milestone. One that requires resilience. To put it simply, achievable goals are something people feel. Achievable goals reward because they feel like the achievement that they are.

My goals are achievable.

Each of my goals is within my ability to achieve. I have very high expectations for my life, but I ensure that the goals I set are achievable. I know that I can accomplish anything I set my mind to. My goals are achievable and believable. Affirmation: My goals are achievable.

I can accomplish any goal I set. I am able to achieve goals that are outside my current skillset, because I am willing to learn whatever is necessary to be successful.

I am adaptable. I am like a chameleon. I can become whatever I need to become in order to ensure my success.

I have a plan that brings me closer to my goals every day. I make progress each day toward my goals. Even the tiniest amount of progress is enough to ensure that my goals are achieved, as long as I consistently move forward. Affirmation: My goals are achievable.

I am willing to do all the work necessary to reach my objectives.

I have positive expectations. I fully expect to achieve every goal I set. My goals are achievable, because I believe they are achievable. I have the highest possible level of confidence in myself. I am an incredibly capable person.

Today, I am committed to making progress toward my goals. I am taking a step toward achieving each of my goals today. I am certain that my goals are achievable. Affirmation: My goals are achievable.

Self-Reflection Questions:

1. What are my goals? What am I doing each day to achieve them?

2. What skills do I need to develop to ensure that my goals will be achieved?

3. Do I have doubts about my ability to achieve my goals? What can I do to address these doubts?

Affirmation: My goals are achievable.

Check out this week’s affirmation: I am ready to commit myself to my goals and aspirations.

Achieving even the simplest of goals requires us to learn the meaning of commitment. Throughout our life, we are reminded of commitment, whether it’s related to personal or business goals, and we realize that without committing, we can’t achieve anything.

When you think about it, everything you ever achieved sprouted from a commitment you made; whether it’s your children, your degree, your job, or even your house.

Learning how to commit is not simply about making commitments, however, it’s about keeping those commitments in the face of foreseen and unforeseen hurdle Affirmation: I am ready to commit myself to my goals and aspirations.

I am ready to commit myself to my goals and aspirations.

The time has come for me to commit myself to bettering my life.

I am doing the things that need to be done. I am thinking the thoughts that need to be thought. I am reaching out to the people whose help I need. I am directing all of my available resources to reaching my goals. Affirmation: I am ready to commit myself to my goals and aspirations.

I am feeling more motivated than ever to take my life to the next level. I am so full of energy that I can barely contain myself.

I am committed to taking massive action. I am committed to success.

My goals and aspirations are guiding my decisions. Before I make a decision, I consider how it will affect my progress toward my goals.

I know that my habits are the foundation of my success or failure. I am creating the habits necessary to ensure my success. I am dropping any habits that stand in my way. I am committing myself to a daily routine of positive, effective habits that support my goals. Affirmation: I am ready to commit myself to my goals and aspirations.

Today, I am fully committing myself to achieving all of my goals and aspirations. I am taking action to the best of my ability. I can go to bed each night knowing that I had a great day. Affirmation: I am ready to commit myself to my goals and aspirations.

Self-Reflection Questions:

1. What do I want to accomplish that I have failed to take any action toward? Why?

2. What are the biggest obstacles to achieving my goals? What can I do to overcome those obstacles?

3. What are all the resources I have available to me? Include time, money, people, knowledge, skills, and any other relevant resources.

Affirmation: I am ready to commit myself to my goals and aspirations.

Affirmation I give and receive constructive feedback with an open attitude.

Check out this week’s affirmation: I give and receive constructive feedback with an open attitude.

Constructive feedback is providing useful comments and suggestions that contribute to a positive outcome, a better process or improved behaviours.

It provides encouragement, support, corrective measures and direction to the person receiving it. Knowing how to give constructive feedback is a valuable skill.

Constructive feedback can be positive (letting someone know they’re doing well), negative (letting people know about ways in which things could be improved), or neutral (just an objective observation).

I give and receive constructive feedback with an open attitude.

Input from others, both at home and work, is essential for my growth and development. I ask for feedback on my performance. I welcome honest and helpful suggestions.

I listen with an open mind. If I feel tense, I take a deep breath and relax. I focus on the message rather than the messenger. I search for valid points even if I disagree. I write down notes and questions to help me process new information.

I apply what I learn. I use feedback to make positive changes and elevate my performance. I express my thanks. I am grateful for the opportunity to see things from a perspective different from my own.

I focus on being helpful when I give feedback.

I act promptly. I share feedback on a regular basis rather than waiting for annual reviews or formal meetings. I choose an appropriate setting. I praise others in public and raise sensitive subjects in private.

I use specific language. I prepare what I need to say. I focus on actions instead of personalities. I provide examples and descriptions. I encourage two-way discussions.

I make positive observations too. I let others know that I admire their strengths and recognize their achievements.

Today, I give and receive thoughtful and timely feedback that helps myself and others to reach our goals as we build mutually supportive relationships.

Self-Reflection Questions:

> Why is it sometimes difficult to give and receive feedback?

> What is the difference between feedback and advice?

> What can I do to create a feedback-friendly culture in my workplace?