Using the scale below, indicate the greatest degree to which you’ve been feeling these kinds of emotions in the last 24 hours.
Positive or negative?
0 = Not at all
1 = A little bit
2 = Moderately
3 = Quite a bit
4 = Extremely
1. What is the most amused, fun-loving or silly you felt?
2. What is the most angry, irritated or annoyed you felt?
3. What is the most ashamed, humiliated, or disgraced you felt?
4. What is the most awe, wonder, or amazement you felt?
5. What is the most contemptuous, scornful or disdainful you felt?
6. What is the most disgust, distaste, or revulsion you felt?
7. What is the most self-conscious, embarrassed, or blushing you felt?
8. What is the most grateful, appreciative, or thankful you felt?
9. What is the most guilty, repentant, or blameworthy you felt?
10. What is the most hate, distrust, or suspicion you felt?
11. What is the most hopeful, optimistic or encouraged you felt?
12. What is the most inspired, uplifted, or elevated you felt?
13. What is the most interested, alert or curious you felt?
14. What is the most joyful, glad, or happy you felt?
15. What is the most love, closeness or trust you felt?
16. What is the most proud, confident or self-assured you felt?
17. What is the most sad, downhearted or unhappy you felt?
18. What is the most scared, fearful or afraid you felt?
19. What is the most serene, content, or peaceful you felt?
20. What is the most stressed, nervous or overwhelmed you felt?
To see just how positive or negative you are:
– Circle answers 1,4,8,11,12,13,14,15,16 and 19
– Underline answers 2,3,5,6,7,9,10,17,18, and 20
Count the number of circled answers you scored 2 or higher on and the number of underlined answers you scored 1 or higher on. Divide your first answer from your second answer (if the second answer is zero replace it with the number 1). This represents your positivity ratio for today.
Adapted from the work of Barbara Fredrickson in her new book.