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PPIA Positive Psychology in Action

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PPIA Positive Psychology in Action

PPIA is a blog about the science of happiness that offers free, practical and evidence-based tips from positive psychology research.

PPIA aims to spread flourishing and help people live happier and more fulfilling lives.

11/10/2026

If you want to flourish in life and feel at your best, you can’t get around positive emotions.

They’re one of the most important parts of our wellbeing and help make life feel richer, more meaningful, and more connected.

Psychologist Barbara Fredrickson identified the following 10 positive emotions, and to explore what brings them out in you, here’s a little challenge:

Pick one emotion a day for the next 10 days and spend a few minutes reflecting on the journal prompts below.

JOY: I feel joyful and happy when …

GRATITUDE: I’m grateful for … / I feel grateful when …

SERENITY: I feel peaceful and at ease when …

INTEREST: I’m curious about …

HOPE: I feel hopeful about …

PRIDE: I’m proud of myself for …

AMUSEMENT: Something I find really funny is …

INSPIRATION: I’m inspired by …

AWE: I experience a sense of awe and wonder when …

LOVE: I feel loved when … / I feel love for …

This exercise is so powerful because the more you understand what brings these emotions out in you, the more intentional you can be about making space for them in your everyday life.

Maybe that means spending more time with certain people, getting out into nature, or finally signing up for that class you’ve been curious about for ages.

We also explore these positive emotions in depth in our Positive Psychology Practitioner Program, and we're opening the next round in Vienna in March 2027.

If you’re curious to learn more, comment COURSE and I’ll send you all the details, or find the link in my bio.

Until next time, stay kind, curious, and courageous.

Sonja 💛

04/10/2026

There are some moments in this work that make me stop and think: WOW, how did we get here?🤯😍

Earlier this year, we celebrated 22 people graduating from our Positive Psychology Practitioner programme.

And now, the first 16 are continuing their journey with us into Level 2, where they’ll become certified Positive Psychology Facilitators.

At Level 1 (“Practitioner”), we focus on ourselves: learning the science of wellbeing, trying things out, and exploring what it looks like in our own lives.

Level 2 (“Facilitator”) takes that one step further. We start looking at how we can bring these ideas into our work, relationships, teams and communities, and support other people in flourishing.

That shift feels particularly special to me because it takes me right back to the beginning of my own Positive Psychology journey.

When I first came across Positive Psychology in 2017, I had no idea how much it would change my life. I started applying the ideas to my own life, and slowly, something clicked.

What began as something I was studying became something I was living, and since then, I've made it my mission to share the science of wellbeing and support people on their own paths to flourishing.

So getting to start our very first group of Positive Psychology Facilitators, together with Leo Miesbauer feels like such a privilege.

16 incredible humans, each bringing their own experiences, strengths and perspectives, now finding their own way of sharing something that has already made a difference in their own lives.

And honestly, I'm soooo excited to see where they take it!!

Here are a few moments from our very first weekend together in September.

And if you're at the beginning of this journey yourself, our next Positive Psychology Practitioner Programme in Vienna is now open.

Comment “COURSE” and I’ll send you all the details, or simply find the link in my bio.

Until next time: stay kind, curious, and courageous.

Sonja 💛

27/09/2026

When I stumbled into positive psychology almost a decade ago, it reminded me that a good life isn’t necessarily an easy life.

That wellbeing isn’t just about feeling good.

It’s also about meaning, connection, growth, accomplishment, resilience and becoming more of who you are, even when that feels uncomfortable at first.

So maybe real the question isn’t: “How can I make life easier?”

But: “Which hard things are worth choosing?”

And that’s one of the things I love about positive psychology: it gives us the science to explore what actually helps us build a life that feels good, meaningful and worth showing up for.

If this made you curious about the science behind the good life, and how you can actually apply it in your own life and work, we’re opening the next round of our Positive Psychology Practitioner Programme in Vienna.

Comment “COURSE” and I’ll send you all the details, or simply find the link in my bio.

Until next time: stay kind, curious, and courageous.

Sonja 💛

13/09/2026

What I probably love most about these four insights is that they aren't just nice things I happened to realize while camping.

They’re also backed by decades of Positive Psychology research.

Effort and accomplishment.
Presence and savoring.
Connection and relationships.
Gratitude and appreciating what we already have.

Turns out, the science of the good life looks surprisingly similar to four weeks in a tent😁⛺

So maybe the good life is a lot less complicated than we think after all🤷🏽‍♀️

And if this made you curious about the science behind the good life (and how you can actually apply it in your own life and work) we’re opening the next round of our Positive Psychology Practitioner Programme in Vienna.

Comment “COURSE” and I’ll send you all the details, or simply find the link in my bio.

Until next time: stay kind, curious, and courageous.

Sonja 💛

06/09/2026

We’re so used to thinking that we’ll feel better when ...
. we finally reach the goal. work gets less stressful. we have more time. we become more confident. life finally feels “sorted out”

But Positive Psychology has taught me that most of our wellbeing isn’t built in those big moments.

It’s built in the tiny choices we make on completely ordinary days.

the friend you texted
the glass of water
the walk around the block
the “no” you finally said
the small win you allowed yourself to celebrate
the moment you chose rest instead of pushing through

None of these things feel particularly life-changing in the moment.

And that’s kind of the point.

Because what I’ve learned is that a good life is not one big achievement or milestone after the other.

It’s the accumulation of hundreds of tiny moments that make being alive feel good wherever you are.

So, which one of those might you bring into your ordinary Tuesday this week? :)

And if you’re curious to dive deeper into the science behind all of this: our next Positive Psychology Practitioner Programme starts in November (3 weekends in Vienna, in German).

Comment “COURSE” and I’ll send you the details, or simply click on the link in my bio.

Until next time: stay kind, curious, and courageous.

Sonja 💛

30/08/2026

I spent 4 weeks in the Canadian Rockies this summer, and after more than 500 km of hiking, I came home with a lot more than just tired legs and approximately 3,729 photos of mountains, grizzlies, and my new favorite animal: fluffy marmots 🥰

I came home with more evidence that I can do hard things.

And honestly, I’m not going to lie: there were quite a few moments when I looked at the hike ahead and thought:

Can I actually do this?

But then I’d just keep going. One foot in front of the other, struggling my way up. And eventually, I’d be standing at the top thinking:

Wait. I actually did that.

And I think those moments are much more powerful than we give them credit for.

We’re constantly told to “believe in yourself” or “you can do anything you put your mind to”.

But if a part of you genuinely doesn’t believe that yet, repeating the sentence louder isn’t necessarily going to change much.

And that’s because your brain needs EVIDENCE to update what it believes about you.

Evidence that you can handle discomfort.
Evidence that you can figure things out.
Evidence that you can keep going when something is hard.

And how do you gather that evidence?

By doing hard things.
By trying before you feel ready.
By letting yourself be a beginner.
By doing the thing you’re not sure you can do.

That’s how I think about confidence: not something I need to feel BEFORE I act, but something I build BY acting.

And that matters far beyond hiking.

Because “I can do hard things” changes what I’m willing to try:

the opportunities I go for
the things I’m willing to be a beginner at
the challenges I take on

It can literally change the size of the life I’m willing to build.

So as I head into my own little September “new year”, this is one belief I want to take with me:

I CAN DO HARD THINGS.

Because I genuinely think it’s one of the most powerful beliefs we can forge about ourselves.

So if there’s something you’ve been putting off because you’re waiting to feel ready, let this be your inspiration to give yourself some new evidence and go for it anyway.

You’re capable of so much more than you think! You’ve got this!

Son

26/07/2026

Even after years of studying and teaching the science of wellbeing, I still fall into this trap:

Thinking that if I love what I'm doing, I don't need as much rest.

Thinking that passion can somehow replace recovery.

And without even realizing it, I had packed my weeks so full that there was barely any room left to breathe.

But it wasn't full of things I didn't want to do.

It was full of good things.

Things I genuinely cared about.
Things I had chosen.
Things that brought me joy.

I loved my work.
I loved the projects I was part of.
I loved the little moments that filled my weeks.

And that's exactly why it was so easy to ignore the signs.

Because I kept telling myself that it was okay to take fewer breaks and feel exhausted - after all, I was doing things I loved.

And slowly, I slipped back into old patterns:

😞saying yes too often
😞wanting to do everything (and do it well)
😞not wanting to miss opportunities
😞pushing rest to "later"
😞telling myself "just get through this week/month, then I'll slow down"

But (of course) there was always another week.
Always another project.
Always another exciting opportunity.

And eventually, over the past few weeks, my body started sending clearer signals that I couldn't ignore anymore.

But I’m honestly grateful for that reminder🙏

Not because I want to do less of the things I love. But because I want to be able to keep enjoying them sustainably.

So this is the reminder I'm taking with me into this summer and beyond (and maybe you need it too):

Rest isn't something we earn after everything is done. It's part of how we keep showing up for the things that matter.

Which is also why I'm choosing to take a 4-week summer break from Instagram😇

A few months ago, I probably would have told myself I “should” keep showing up anyway.

But I'm learning that stepping back isn't falling behind. It's part of creating space for myself and the life I want to build.

I'll be back after my break - rested, recharged, and with new ideas to share🤗

Have a wonderful summer, and I'll see you again in August!

Sonja💛

19/07/2026

Working on your happiness by yourself is a wonderful place to start.

But imagine spending three weekends surrounded by like-minded people, learning the science of wellbeing, trying evidence-based exercises, and leaving with practical tools you'll use for years to come.

That's exactly why we created our certified Positive Psychology Practitioner Programme.

Over the course of 3 weekends, you'll not only learn the science behind wellbeing, but you'll actually EXPERIENCE it yourself. You'll discover evidence-based interventions, practical coaching tools, and powerful exercises that you can apply immediately in your own life.

Here’s what you can look forward to:

📍 3 live training weekends in Vienna (in German)
📅 30 Oct-1 Nov | 18-20 Dec | 8-10 Jan
👥 A small group (max. 15) to learn, grow, and cheer each other on
📚 Practical, science-based, and life-changing tools
🎓 Official “Practitioner of Positive Psychology” certificate
⏩ Option to continue with our Positive Psychology Facilitator & Trainer Certification
🐣 Super Early Bird until July 31

If you've ever felt the pull to bring more joy, resilience, and meaning into your own life (and maybe even help others do the same) this might just be your sign!

If you'd like to learn more, simply comment "Practitioner" below or send me a DM, and I'll happily send you all the details. You can also sign up directly via the link in my bio.

Sonja 💛

05/07/2026

The hardest part about letting go of perfectionism was realizing that I had quietly built my entire sense of self-worth around it.

For years, I genuinely believed that if I just worked a little harder, got a little better, made fewer mistakes, and held myself to even higher standards, then one day I'd finally feel enough.

But, of course, that day never came.

Because when your worth depends on your performance, there's always another box to tick.
Another goal to reach.
Another reason why you're "not quite there yet".

Learning to untangle my self-worth from my achievements has been one of the most freeing (and ongoing) journeys of my life.

And that's exactly why I created 'Authentic Confidence'.

It's a course for people who are tired of constantly trying to prove themselves and are ready to build confidence from the inside out.

Not by becoming a "better" version of themselves, but by finally believing they were enough all along.

If that speaks to you, comment "CONFIDENCE" below, and I'll send you all the details.

Sonja 💛

07/06/2026

If you’ve been struggling with that inner voice telling you you’re not enough, I get it! I've been there.

It can feel like it’s always there, running the show.

But it doesn’t have to be that way.

What if you could stop overthinking every move and start making decisions with confidence?

What if you could step into a room and feel completely at ease, knowing you belong there?

What if you stopped playing small and started showing up as the bold, confident version of yourself that’s waiting to be unlocked?

If you're ready to heal your relationship with your inner critic and embrace the authentic confidence that’s already inside you, I’m here to support you.

Here are 3 ways we can currently work together:

1️⃣ I’m opening up a 1:1 coaching spot next week, and another one in September, so if you’ve been considering working together, let this be your sign 🫶🏼 Just comment “coaching” (or DM me) to learn more.

2️⃣ If you prefer a self-guided journey, my 12-week online program ‘Authentic Confidence’ might be just what you need. Comment “course” (or DM me) to find out more.

3️⃣ And if you’re looking to dive in right away, you can still catch the recording of my free 90-minute workshop ‘Unlocking the Power of Self-Love’. Just comment “workshop” (or DM me) and I’ll send you the link to the recording and workbook.

Whatever your next step is, I’m here for you.

With love,
Sonja

Adresse

Vienna

Website

http://www.ppinaction.com/

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