wellbeing activities for 2026 These sessions are run each week 1145 - 1200 during virtual teaching sessions Please feel free to join in or take a break between teaching sessions.
mat: 30 x 15-minute sessions, delivered across one year. Structure per session: - 5 minutes: Brief theory input - 7 minutes: Micro-exercise (active practice) - 3 minutes: Debrief & reflection
Session 1 – Introduction to Positive Psychology
Objective: Understand what positive psychology is and its evidence base. Exercise: 3 Good Things 1. Write down 3 good things that happened today/this week. 2. Share one with a partner. 3. Debrief: How did recalling positives shift mood? Session 2 – Wellbeing Frameworks (PERMA)
Objective: Introduce Seligman’s PERMA model. Exercise: PERMA Mapping 1. Draw 5 columns (P, E, R, M, A). 2. Jot one example of each in your life. 3. Pair share: strongest/weakest domain. Session 3 – Hedonic vs. Eudaimonic Happiness
Objective: Differentiate pleasure vs. purpose.
Exercise: Meaning Map 1. Write 2 headings: 'Pleasure' and 'Purpose.' 2. List 3 activities under each. 3. Reflect: Which list energises you long-term? Session 4 – The Science of Gratitude
Objective: Explore gratitude as a wellbeing practice.
Exercise: Gratitude Letter 1. Choose someone you feel thankful for. 2. Write 3 sentences of gratitude. 3. Share or plan to deliver later. Session 5 – Broaden-and-Build Theory
Objective: Explore how positive emotions expand thinking. Exercise: Positive Memory Replay 1. Recall a positive event. 2. Notice strengths built. 3. Share with partner. Session 6 – Optimism & Hope
Objective: Benefits of realistic optimism.
Exercise: Silver Lining Reframe 1. Recall a challenge. 2. Write 1 possible growth from it. 3. Share in small group. Session 7 – Savoring
Objective: Mindful awareness of positive moments. Exercise: Mindful Tasting 1. Slowly taste an item. 2. Notice senses. 3. Reflect on difference. Session 8 – Growth Mindset
Exercise: Grounding Drill 1. Practice 4-7-8 breathing. 2. Notice physical shift. 3. Debrief: when could you use this? Session 10 – High-Quality Connections
Objective: Understand benefits of quality interactions. Exercise: Active Constructive Responding 1. Pair up, share good news. 2. Partner responds enthusiastically. 3. Swap roles. Session 11 – Compassion & Kindness
Objective: Practice self-compassion. Exercise: Self-Compassion Break 1. Think of a difficulty. 2. Repeat silently: 'This is a moment of suffering. Suffering is part of life. May I be kind to myself.' 3. Reflect feelings. Session 12 – Belonging & Inclusion
Objective: Highlight importance of belonging. Exercise: Story Circle 1. Share with partner a time you felt you belonged. 2. Listener notes themes. 3. Group reflection. Session 13 – Active Listening & Empathy
Objective: Develop active listening skills. Exercise: 3-Minute Listening Drill 1. Partner A speaks for 2 minutes. 2. Partner B repeats key points. 3. Swap roles. Session 14 – Positive Communication
Objective: Encourage strengths-based dialogue. Exercise: Strengths Feedback 1. In groups, name one strength seen in another. 2. Receiver writes it. 3. Reflect impact. Session 15 – Character Strengths
Objective: Introduce VIA character strengths.
Exercise: Strengths Spotting 1. Share a proud moment. 2. Group identifies strengths used. Session 16 – Using Strengths at Work
Objective: Learn how to apply strengths daily. Exercise: Job Crafting Prompt 1. Write a current task. 2. Brainstorm using a strength in it. Session 17 – Flow State
Objective: Identify conditions for flow. Exercise: Flow Recall 1. Recall a deep absorption moment. 2. List 3 conditions enabling it. 3. Share insights. Session 18 – Curiosity & Learning
Objective: Explore curiosity’s link to wellbeing. Exercise: Curiosity Swap 1. Pair up. Ask 3 genuine questions. 2. Notice energy shift. Session 19 – Play & Humor
Objective: Use humor for connection and wellbeing. Exercise: Two Truths & a Joke 1. Share 2 true facts + 1 funny/absurd one. 2. Group guesses. 3. Reflect on laughter benefits. Session 20 – Purpose in Work & Life
Objective: Explore personal purpose. Exercise: Purpose Postcard 1. Write to your future self why your work matters. 2. Option to share. Session 21 – Values Clarification
Objective: Identify core values. Exercise: Quick Value Sort 1. From 10 values, pick top 3. 2. Discuss with partner how they guide choices. Session 22 – Goal Setting & Motivation
Objective: Notice and celebrate progress. Exercise: Success Sharing 1. Write a recent win. 2. Share with group. 3. Applaud each other. Session 24 – Contribution & Legacy
Objective: Consider long-term impact. Exercise: Legacy Reflection 1. Write 'How do I want to be remembered by my team?' 2. Share one phrase. Session 25 – Mindfulness & Presence
Objective: Reframe self-care as evidence-based. Exercise: Self-Care Audit 1. Rate 1–5 on sleep, nutrition, exercise, connection, meaning. 2. Choose one to improve. Session 27 – Energy Management
Objective: Understand energy rhythms. Exercise: Energy Map 1. Draw daily timeline. 2. Mark high/low energy. 3. Brainstorm micro-recharge. Session 28 – Coping with Stress
Objective: Reframe stress positively. Exercise: Stress Reappraisal 1. Write a stressor. 2. Reframe as challenge, not threat. Session 29 – Integrating at Work
Objective: Apply wellbeing to workplace. Exercise: Team Micro-Habits 1. In groups, brainstorm 1 wellbeing ritual for meetings. 2. Share ideas. Session 30 – Year in Review & Next Steps
Objective: Reflect and consolidate learning. Exercise: Reflection Circle 1. Write your favorite practice this year. 2. Share around circle. 3. Plan one habit to continue.