PERSON-ACTIVITY FIT DIAGNOSTIC
INSTRUCTIONS: Consider each of the following 5 happiness activities. Reflect on what it would be like to do it every week for an extended period of time. Then rate each activity by selecting the appropriate number (1 to 7) for the terms NATURAL, ENJOY, VALUE, GUILTY, and SITUATION.
People do things for many different reasons. Rate why you might keep doing this activity in terms of each of the following reasons. Use this scale:
1 2 3 4 5 6 7
not at all         somewhat very much
NATURAL: Iíll keep doing this activity because it will feel ďnaturalĒ to me and Iíll be able to stick with it.
ENJOY: Iíll keep doing this activity because I will enjoy doing it; Iíll find it to be interesting and challenging.
VALUE: Iíll keep doing this activity because I will value and identify with doing it; Iíll do it freely even when itís not enjoyable.
GUILTY: Iíll keep doing this activity because I would feel ashamed, guilty, or anxious if I donít do it; Iíll force myself.
SITUATION: Iíll keep doing this activity because somebody else will want me to, or because my situation will force me to.
Expressing gratitude: Counting your blessings for what you have (either to a close other or privately, through contemplation or a journal) or conveying your gratitude and appreciation to one or more individuals whom youíve never properly thanked.
Natural
Enjoy
Value
Guilty
Situation
Practicing acts of kindness: Doing good things for others, whether friends or strangers, either directly or anonymously, either spontaneously or planned.
Natural
Enjoy
Value
Guilty
Situation
Learning to forgive: Keeping a journal or writing a letter in which you work on letting go of anger and resentment toward one or more individuals who have hurt or wronged you.
Natural
Enjoy
Value
Guilty
Situation
Savoring lifeís joys: Paying close attention, taking delight, and replaying lifeís momentary pleasures and wonders, through thinking, writing, drawing, or sharing with another.
Natural
Enjoy
Value
Guilty
Situation
Committing to your goals: Picking one, two, or three significant goals that are meaningful to you and devoting time and effort to pursuing them.
Natural
Enjoy
Value
Guilty
Situation