Be more extraverted:

Time: up to 24hrs

Today we would like you to try to change your behavior. Specifically, try to act as talkative, assertive, and spontaneous as you can during the whole day or find a situation during a day to act this way; for example, a work meeting, dinner, or a social event. Previous research has shown that performing these behaviors enhanced positive emotions.

Instructions:

Please make a list of 5 specific ideas for how and when you will incorporate these types of behaviors into your daily life. For example, “When my friends or relatives are discussing something important to me, I will express my opinion.”

Evidence:

Extraverted behavior has shown to increase positive affect, feelings of connectedness and flow (feelings of being in the zone, fully immersed, energized) [Jacques-Hamilton (2018). Journal of Experimental Psychology; Margolis & Lyubomirsky (2020). Journal of Experimental Psychology: General].