Entire Course Link
Track your experience of positive and negative emotions over 4 days this week. One way to remind yourself is to set your phone alarm to go off at different times of the day. Check in at least three times each day. When the alarm goes off, write the emotion you are experiencing or experienced in the last hour and rate it using a 0–4 scale in which 0 = neutral and 4 = extremely positive or negative emotions.
Example 1: As you come out of a store, you observe a remarkable sunset.
Example 2: You may have been fearful that you missed a deadline at work, school, or home.
List the emotion, the reason, and the rating; see the examples below.
|Day 1||Day 2||Day 3||Day 4|
|Positive emotions||Happiness at the sight of the sunset: 4/4|
|Negative emotions||Fear of missing a deadline at work: 3/4|