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Boosting Resilience Through Positive Event Scheduling


Resilience, the ability to adapt to challenges

Resilience—the ability to adapt to challenges and bounce back from adversity—is an essential skill in today’s world. While it’s often considered something you develop in tough times, building resilience is also about nurturing positive emotions in everyday life. One powerful strategy to enhance resilience is positive event scheduling —intentionally planning activities that bring joy, satisfaction, and emotional well-being. This concept ties closely with psychologist Barbara Fredrickson’s Broaden-and-Build Theory, which provides a framework for understanding how positive emotions can help us thrive.

 

Barbara Fredrickson’s Broaden-and-Build Theory of positive emotions is a groundbreaking model that explains how experiencing positive emotions can have long-term benefits. According to the theory, positive emotions—such as joy, love, gratitude, and contentment—don’t just make us feel good in the moment. They also broaden our thought-action repertoire, allowing us to see more possibilities, make better decisions, and engage in creative problem-solving. This broadened mindset helps us build lasting resources, such as stronger social connections, better coping strategies, and improved mental resilience.

 

In contrast, negative emotions like fear, anger, or stress narrow our focus, as we’re wired to deal with immediate threats. While this is helpful in dangerous situations, constantly living in a state of stress or negativity can limit our ability to grow and thrive. Fredrickson’s theory suggests that by intentionally fostering positive emotions, we can counteract this effect, broaden our perspective, and build the inner resources needed to face life’s challenges with resilience.

 

Positive event scheduling involves planning activities that are enjoyable, fulfilling, and energising. These events could be as simple as spending time with friends, engaging in a hobby, practicing mindfulness, or going on a nature walk. The idea is to regularly engage in activities that promote positive emotions, allowing them to compound over time and build resilience.

 


Resilience Positive Event Scheduling

 

How to Start Positive Event Scheduling


Here are some practical steps to begin incorporating positive event scheduling into your life:

 

1. Identify Activities That Bring You Joy

Make a list of activities that uplift you or bring a sense of peace and fulfillment. These could be anything from reading a book, practicing a hobby, spending time with loved ones, engaging in physical activity, or exploring nature. It’s important to choose activities that resonate with you personally.

 

2. Schedule Regular Positive Events

Once you’ve identified activities, intentionally schedule them into your calendar, just as you would with work meetings or appointments. Make them a priority. Whether it’s a daily 15-minute break to listen to music or a weekly dinner with friends, having these activities planned will ensure you engage in them consistently.

 

3. Mix Short-Term and Long-Term Events

Incorporate both small, everyday moments of positivity and larger, more immersive events. For instance, daily gratitude journaling could be combined with occasional day trips, vacations, or learning a new skill. This balance helps maintain ongoing positivity while also giving you bigger experiences to look forward to.

 

4. Be Present During Positive Events

When engaging in your scheduled activities, practice mindfulness. Focus on being fully present, without distractions. This enhances the emotional benefits of the activity and helps you internalise the positive feelings, making it easier to carry those emotions into other areas of your life.

 

Positive event scheduling, grounded in Barbara Fredrickson’s Broaden-and-Build Theory, is a powerful tool for enhancing resilience. By intentionally planning activities that promote positive emotions, you can broaden your perspective, build lasting psychological resources, and create a positive spiral of growth.


In a world that often feels overwhelming, taking time to nurture joy, relaxation, and connection isn’t just a luxury—it’s an essential part of building resilience and thriving in the face of life’s challenges.




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