Accumulate Positives
Increase positive events and emotions in your life, both short-term and long-term
Accumulate Positives is the practice of intentionally increasing pleasant events in your life. It works on two levels: building enjoyable moments in the short-term and working toward a life worth living in the long-term.
Accumulate Positives is the "A" in ABC PLEASE. Together with Build Mastery (B) and Cope Ahead (C), these skills reduce your vulnerability to negative emotions over time.
Short-Term: Pleasant Events
Do at least one pleasant thing each day. Be mindful during the activity — focus on the positive experience without worrying about when it will end or what comes next.
- Take a walk in nature
- Listen to music you love
- Cook or eat a favorite meal
- Spend time with people who make you feel good
- Watch a movie or read a book you enjoy
Long-Term: Building a Life Worth Living
Work toward goals that align with your values. A life built on meaning generates positive emotions naturally and provides resilience against difficult times.
- Identify your values — what matters most to you?
- Set goals that align with those values
- Break goals into small, achievable steps
- Take one step at a time — focus on progress, not perfection
Avoid avoiding. Avoidance shrinks your life and reduces positive experiences. Say yes to activities and opportunities even when you don’t feel like it.