11. How Positive Emotions Create an Upward Spiral

In today’s episode, we’re continuing our look at positive emotions by exploring how they build on each other over time to create lasting change. We’ll break down the concept of the upward spiral—how one good moment can lead to another—and look at the science behind why it works.

You’ll also learn about the 3-to-1 positivity ratio, what it means for your daily life, and how to use it as a guide for creating more balance, growth, and emotional well-being.

This Week’s Happiness Challenge: The Good List
This week, I want you to start paying attention to the smallest moments of positive emotion, especially the ones you’d normally overlook, and start a running list of the good things in your day. Things like a small laugh, a quiet moment before you get out of your car, or the comfort of home.

They don’t have to be big, just real. Your only job is to notice them, and when you do, think, “That goes on the good list.” The goal isn’t to explain why it mattered, just to start noticing the moments that feel good.

This exercise is great because more you notice these moments, the more you develop an eye for them. Before you know it, you’ll find yourself looking for bright spots in your day and noting them without even making any effort.

And even the smallest positive moments can create momentum. This is how upward spirals begin, not with big changes, but with small shifts in awareness.

To help keep you on track I’ve created a FREE printable worksheet called The Good List. This worksheet is a continuation of the tools from the other episodes in this series, and together they’ll help you build the habit of prioritizing positivity in your everyday life. They are available now for free in the Podcast Resources Hub. You can find the link in the episode description or head to karencastillo.org and click on Podcast.

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Music: "Be Happy" by danamusic