The ObservatoryPositive emotions
Joy, calm, curiosity, gratitude and inspiration.
Questions to ask yourself
- 1How often do you feel joy, calm or curiosity in an ordinary week?
- 2Which situations most often stir something positive in you?
- 3How good are you at noticing those moments as they happen?
- 4What used to bring you joy and has had too little room lately?
- 5How can you easily give the good things a little more room in the week?
In the app, you rate the area 0–10, answer the questions, and watch how your answers shift over time.
Getting started
Exercise
More kinds of good feelings
Joy is only one of several good feelings. See which ones visited this week, and give one that has had too little room a little space.
7 min · Discipline
Exercise
The art of savoring
Good moments often pass unnoticed. Here you learn to stay with them a little longer.
8 min · Compassion
Exercise
The hunt for micro-joy
Small sources of joy are there all the time, but slip past unnoticed. You train the ability to catch them.
9 min · Discipline
Exercise
Your strengths in new use
Find one of your genuine strengths and put it to work in a new way this week.
10 min · Discipline
Session
Presence in the moment
A few minutes of pure presence: settle into what is already here.
8 min · Compassion
Exercise
The awe walk
A short walk where the gaze is turned outward — toward the vast and the astonishing.
12 min · Compassion
Exercise
One minute: count today's kindnesses
Count the small kindnesses you have done yourself today. They are easy to miss.
1 min · Compassion
Exercise
Two minutes: a small something to look forward to
Put a small, nearby occasion in your calendar that you can look forward to a little
2 min · Discipline