Task No. 1: learn to enjoy good things.
Here's how to do it.

1. Show enthusiasm. Put aside what you're doing and give the person your full attention. Try to feel as enthusiastic as the person you're talking to.

2. Ask questions. They should be related to the news: “Can you tell me more?”, “When will this happen?”, “How long have you been trying to find out?”

3. Congratulate the person and express your joy for him. It's easy, but make sure you directly let him know that you share his joy: "I'm so happy for you."

4. Re-live the experience with the person. Keep the conversation going. Success is something to be enjoyed. Ask for details. For example, if your interlocutor heard good news, you would ask: “Where were you when you heard about it?”, “What did you say when you heard the news?”, “Who did you tell about it first?”

Task No. 2: Enjoy the moment
Your task for today is to try out a new skill you learned yesterday—active, constructive responding.
Ask someone to tell you about one of their favorite moments in the past. For example, if you are having lunch with a friend or acquaintance, ask him what the best lunch he ever had was. Once your conversation partner starts talking, actively respond to his memory like a true ally. Remember to use all four ACR techniques: 1) demonstrate enthusiasm; 2) ask questions; 3) congratulate and express your joy; 4) live the experience with him.

Task No. 3: fall in love and learn to express gratitude
But not every “thank you” entails such a response! A text message with one word "thank you" may subtly strengthen the social connection, but if you want to make a difference with your gratitude, you need to learn a special kind of "thank you."1. Find the benefits. What good did this person do to you? Answer specifically!

2. Acknowledge the effort. What might be difficult for him?

3. Identify your strengths. What good do you see in the person you are thanking?

Always start and end with “thank you.” Here's what it looks like in practice.

Task #4: Find something that makes you happy
When you communicate with a stranger, ask him something that will not leave him indifferent. For example:

— “What has made you happy in the last few days?”

— “What are you most looking forward to doing in the next couple of weeks?”

—"What's the most amazing thing you've done recently?"

Listen carefully to the answer: your goal is to identify a positive strength in the interlocutor's answer. For example, if a person mentions a new course that he is taking, this indicates his thirst for knowledge. If he talks about his grandchildren, it shows his ability to love and be loved. If he's excited about an upcoming match or a new movie, it's a sign of interest, enthusiasm, and energy.

Task #5: Love yourself
To develop self-compassion, follow three steps.

1. Pay attention to your experiences. Acknowledge the feelings.

2. Allow yourself to want to alleviate this suffering, just as you would try to alleviate the suffering of a friend or loved one.

3. Recognize that you are not alone in your suffering. It is part of the common human experience that connects you to other people.

Here's a technique that experts say is the quickest and easiest way to practice self-kindness: “Place both hands on your chest near your heart to express kindness to yourself. Feel the warmth of your hands and take three deep, relaxed breaths.”

Task #6: Say what you want to hear
You can double the power of the hands-on-heart technique with small additions.

Sashulya, [16.11.2023 20:57]
With your hands on your chest, ask yourself: What do I need to hear right now to feel good about myself? Catch the phrase that flashed through your head as an answer to this question. Let this become your self-kindness mantra throughout the day.

A few ideas.

-I accept myself as I am.

-Today I am very strong.

-I forgive myself.
You have mastered five new powerful skills, these are your bonuses. Now you can…

Rejoice like a true ally

Expressing a “super powerful thank you”

Finding something amazing in other people

Get rid of thoughts of loneliness

Experience kindness