Evaluation of a Seven-Week Web-Based Happiness Training to Improve Psychological Well-Being, Reduce Stress, and Enhance Mindfulness and Flourishing: A Randomized Controlled Occupational Health Study

Table 1

Short summary of the happiness trainings’ exercises.

Week 1: basic principles	(i) How do you feel? Check your state of mind.
	(ii) What hindered you in the past from being happy?
	(iii) Write a happiness-diary! Note three things that made you happy today.
Week 2: joy of community	(i) Get some body’s contact in a way that is comfortable for you.
	(ii) Identify your best friends and meet them this week.
	(iii) Write a thank-you letter.
Week 3: joy of luck	(i) Tell three people your wishes.
	(ii) Rejoice somebody by doing an unexpected favor.
	(iii) Let fortuity decide to do something new and give favorable opportunities a chance.
Week 4: joy of pleasure	(i) Eat a meal mindfully.
	(ii) Be mindful and capture happy moments with your camera.
	(iii) Challenge yourself with exercises/sports.
Week 5: joy of flow	(i) Identify your strengths.
	(ii) Use them in a new way.
Week 6: joy of bliss/beauty	(i) Give little presents to make somebody happy.
	(ii) Write a gratitude-diary and note three things a day you are thankful for.
	(iii) Enjoy ten minutes of silence every day.
Week 7: final	(i) Detect your favorite happiness exercises.
	(ii) Be a happiness messenger and tell your favorite exercises to other people.
	(iii) Reward yourself for your happiness-work during the last week and give yourself a treat.