10-Minute Positive Emotion Amplifier

Time needed: 10 minutes (3-4 minutes each)

Setting: Any time needing emotional boost

Purpose: Activating specific positive emotions through focused practice

1. Hope Horizon (3 minutes)

What: Write quick answers to:

- One tiny thing you're looking forward to today

- One small possibility that excites you this week

- One seed of potential you see in current challenge

Then circle most energizing one and spend 60 seconds imagining it unfolding

Notice: Where hope lives in your body, what becomes possible when hoping, how future opens up

Why: Builds pathways thinking, increases agency, expands possibilities

2. Curiosity Quest (3 minutes)

What: Choose nearby object/space/person. Set timer for 2 minutes to:

- Ask "I wonder..." about it 5 different ways

- Find something that puzzles you

- Discover one detail you've never noticed

Last minute: Let yourself follow most interesting wondering

Notice: How questions shift your energy, what draws your interest, where mind wants to explore

Why: Awakens exploration drive, reduces fixed thinking, energizes through discovery

3. Glee Generator (4 minutes)

What: Build playful energy through:

- Recall moment you laughed unexpectedly recently (60 seconds)

- Do something slightly silly when no one's watching (60 seconds)

- Create tiny moment of mischief/fun for someone else (60 seconds)

- Let yourself feel ridiculous for 60 seconds (dance, face in mirror, made-up song)

Notice: Where glee bubbles up naturally, any resistance to being playful, what brings genuine delight

Why: Releases tension, builds positive resonance, connects to authentic joy