Have you ever stopped to imagine what a beautiful day looks like for you? Not a fantasy getaway or a once in a lifetime occasion, a day that feels meaningful, fulfilling, and aligned with who you are and what you value most.
That’s the essence of an activity from the field of Positive Psychology called “My Beautiful Day.”
The science behind a beautiful day
Positive Psychology, often described as the science of what makes life worth living, was pioneered by Dr Martin Seligman, who’s often referred to as the “father of positive psychology.” While the term itself was first coined by Abraham Maslow, it was Seligman who shaped it into a science.
Frustrated by psychology’s focus on illness and suffering, Seligman shifted attention toward what enables people to thrive. Positive psychology explores human strengths, purpose, happiness, and wellbeing, not just the absence of distress.
At the heart of Seligman’s work is the idea that happiness and fulfilment grow when we cultivate awareness of what gives our lives meaning and intentionally design experiences that use our signature strengths; those innate qualities that come most naturally to us and make us feel alive, engaged, and authentic.
The ‘My Beautiful Day’ Activity
The ‘My Beautiful Day’ exercise invites you to design a day, within the realm of your current life, that you consider beautiful. It’s not about chasing perfection or luxury; it’s about intentionally creating moments of joy, connection, and meaning that are achievable in your everyday world.
Start by reflecting on your signature strengths. (If you’re not sure what yours are, you can take the free VIA Character Strengths Survey here to discover them.)
Then, using your strengths as a guide, plan out a 24-hour day:
- What time do you wake up, and where are you?
- Are you sharing the morning with someone special, or enjoying peaceful solitude?
- What activities fill your day, work, leisure, movement, rest, nature, or connection?
- How do you use your strengths throughout the day to make it feel meaningful?
As you imagine each hour, consider why those moments feel beautiful. Is it the sense of calm, gratitude, creativity, connection, or contribution they bring?
Why It Works
This practice helps you savour what matters, the simple moments that often go unnoticed but make life rich. It’s also a powerful way to reconnect with your values, notice what gives your life meaning, and start weaving more of those “beautiful day” activities into your daily routine, or as part of a weekly reset.
When you do this consciously, you strengthen your capacity for joy, gratitude, fulfilment, and sustainable wellbeing, the foundations of living WELL.
Create Your Own Beautiful Day
If you’d like to try this for yourself, I’ve created a guided activity sheet to help you design and reflect on your own Beautiful Day. It includes prompts, reflection questions, and space to plan your 24-hour experience.
Download your free My Beautiful Day activity here
For leaders, if you’d like to explore the My Beautiful Work Day with your team, I’ve created a workbook just for you:
Download your free My Beautiful Work Day activity here
Take time to sit quietly, reflect, and design a day that feels meaningful and authentically you. Then, look for ways to bring more of those beautiful-day moments into your everyday life.
Because when you live your values, use your strengths, and savour the small joys, every day has the potential to be a beautiful one.
References:
Martin E. P. Seligman, University of Pennsylvania