Unlock Your Best Life Course

Week 1:Introduction to Unlocking Your Best Life

• Defining Thriving vs. Surviving – What does it mean to truly flourish?
• The Science of Happiness – Hedonic vs. Eudaimonic well-being
• Introduction to the Nun Study – How positive language predicts longevity
• Activity: Personal Happiness Self-Assessment
• Worksheet: Identifying Key Elements of a Thriving Life
• Exercise: Gentle stretching and mindful breathing for relaxation
• Discussion Prompt: What does ‘Living Your Best Life’ mean to you
• Key Research
  Diener & Seligman (2002): Study on subjective well-being and life satisfaction
  Lyubomirsky, Sheldon, & Schkade (2005): The Sustainable Happiness Model

Week 2: The Power of Positive Thinking & Emotions

• Barbara Fredrickson’s Broaden-and-Build Theory – How positive emotions expand resilience and creativity
• The Role of Optimism in Long-Term Well-Being
• Revisiting the Nun Study – The impact of positivity on brain health and longevity
• Exercise: Gratitude & Savoring Practice
• Worksheet: Positive Language Challenge – Rewriting Your Internal Narrative
• Exercise: 5-minute energy-boosting movement break (e.g., walking, light stretching)
• Sleep & Nutrition Focus: The impact of poor sleep and unhealthy eating on mood
• Discussion Prompt: How do words shape your mindset and well-being?
• Key Research
  Fredrickson & Joiner (2002): How positive emotions enhance resilience
  Segerstrom & Sephton (2010): Optimism and physical health outcomes

Week 3: Strengths-Based Living

• Discovering and Applying Signature Strengths (VIA Strengths Assessment)

• The PERMA Model of Well-Being – How to incorporate Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment into daily life

• Activity: Strengths Spotting Exercise

• Worksheet: Designing a Life Aligned with Your Strengths

• Exercise: Power walking or light yoga to boost creativity and mental clarity

• Sleep & Nutrition Focus: How proper sleep hygiene and balanced eating enhance strengths utilization

• Discussion Prompt: How do your strengths contribute to your best life?

• Key Research:
  Seligman, Steen, Park, & Peterson (2005): Positive Psychology interventions and increased life satisfaction
  Proyer, Ruch, & Buschor (2013): The role of strengths-based interventions in enhancing quality of life

Week 4: Cultivating Meaning & Purpose

•  The Role of Purpose in Longevity and Happiness
• Viktor Frankl’s Tragic Optimism – Finding meaning even in difficult circumstances
• Values-Based Goal Setting – Aligning goals with what truly matters
• Exercise: Writing Your Personal Mission Statement
• Worksheet: Mapping Purpose to Daily Actions
• Exercise: Walking meditation for clarity and insight
• Sleep & Nutrition Focus: The role of hydration and micronutrients in cognitive function and emotional regulation
• Discussion Prompt: What gives your life the deepest sense of meaning?
• Key Research:
  Ryff & Singer (1998): Psychological well-being and purpose in life
  Hill & Turiano (2014): Purpose as a predictor of long-term health and longevity

Week 5: Building Resilience & Overcoming Challenges

• Growth Mindset vs. Fixed Mindset – How beliefs shape resilience

• The Role of Self-Compassion in Thriving

• Embracing Setbacks as Part of the Journey

• Exercise: Cognitive Reframing Challenge

• Worksheet: Creating a Resilience Plan

• Exercise: Strength-based movement session (e.g., resistance exercises, deep breathing)

• Sleep & Nutrition Focus: Sleep deprivation and emotional resilience, gut-brain connection in mental health

• Discussion Prompt: How can you transform challenges into opportunities?

• Key Research:
  Dweck (2006): Growth mindset and personal development
  Neff (2011): The impact of self-compassion on emotional resilience

Week 6:  Designing a Life that Sustains Happiness

• Happiness Habits for Long-Term Well-Being

• The Science of Giving & Acts of Kindness – Why helping others increases happiness
  

• Creating a Personalized Well-Being Plan

• Activity: Future Self Letter – A Reflection on the Next Five Years

• Worksheet: Living Your Best Life – Actionable Daily Practices

• Exercise: Final session movement break – joyful movement for energy and well-being

• Discussion Prompt: What are the top three things you will implement from this course?

• Sleep & Nutrition Focus: How sleep cycles and meal timing impact energy levels and motivation

• Key Research:
  Lyubomirsky et al. (2014): The role of intentional activities in sustaining happiness
  Post (2005): Altruism and well-being – The benefits of giving back