Positive psychology research has burgeoned in the past 20 years; however, relatively few resources are widely available for applying positive psychology practices that are evidence-based, reasonably engaging, and that emphasize long-term development of new skills and habits. This symposium will summarize the efforts of a systematic program of research and dissemination centered around resources developed at www.mybestself101.org.
The three presentations in this symposium will summarize 1) the development of a set of online positive psychology training modules, emphasizing the practice of evidence-based strategies, 2) the development of a set of positive psychology questionnaires and a strategy selection tool that can help determine areas for improvement and monitor skill development and well-being, and, 3) randomized controlled trials conducted thus far with online resources for mindfulness, gratitude, savoring and self-compassion.
The positive psychology resources at mybestself101.org were developed to help connect people to engaging, evidence-based resources for living a full, vibrant, meaningful life. Examples of module topics include purpose, savoring, gratitude, mindfulness, self-compassion, supportive relationships, personal growth, flow experiences, exercise, and others. Each module contains an introduction to the topic, a brief survey for users to assess their progress, an outline of the current research, didactic lessons on important aspects of the topic, a “menu” of research-supported interventions, and a 21-day personal growth experiment to help people apply the core principles of the module. Ongoing research is examining the efficacy of these training modules for improving well-being. In summary, Mybestself101.org is an applied positive psychology website that shows promise as a model for effectively disseminating evidence-based positive psychology resources.
Symposium Presentation 1: Overview of “My Best Self 101” Resources and Research Program
Presenter: Jared Warren, Ph.D.
Abstract:
Intro: Mybestself101.org serves as an online learning platform for a variety of positive psychology topics. Our goal in creating this website was to provide a centralized location where people could learn and apply research-based principles from positive psychology.
Aims: Given that psychological well-being is a central component of a successful society, our hope is to provide online learning modules where individuals can learn research-based positive psychology principles.
Method: We have created sixteen online positive psychology modules that outline the most recent literature on positive psychology topics, and give evidence-based strategies for how to apply them. These modules are free and easily accessible to increase broad dissemination. Each module contains an introduction to the topic, a brief survey for users to track their progress, an outline of the current research, didactic lessons on important aspects of the topic, a “menu” of research-supported interventions, and a 21-day personal growth experiment to help people apply the core principles of the module.
Results: This effort has provided free, accessible, and research-supported positive psychology education and practices to anyone with access to the internet. As of Dec. 2021, mybestself101.org receives over 20,000 page views per month with around 5000 new visitors per month worldwide.
Conclusion: Mybestself101.org has provided access to research-supported positive psychology resources to many people seeking to improve their well-being. While the website is an effective tool to disseminating positive psychology, we are also continuously creating new content and updating the existing content with current research.
Symposium Presentation 2: Measuring Skill Development and Well-being in Positive Psychology: Development and Psychometrics of the MBS101 questionnaires.
Presenter: Gus Salazar and Jeremy Bekker
Abstract:
Intro: As we pursue the development of positive psychology resources intended to benefit the general population we need methods to help individuals select appropriate strategies and measure their progress in meaningful ways. In order to do so, we have created a strategy selection tool to help people decide which strategies of flourishing will be beneficial in their own pursuit for personal growth, and we have created psychometrically sound measures of the positive psychology constructs presented on our platform. These measures will enable individuals to recognize which strategies may be best suited to their needs, and can also accurately represent the constructs as depicted within the resources provided.
Aims: The aim of this research has been to create valid and reliable measurement techniques that are based on the current body of positive psychology research and align with individual needs.
Method:
Each psychometric measure was administered to several online panels, including one group that was nationally representative of the United States and one group of university students. Three-week test retest data was collected for our well-being measure, the Survey on Flourishing (SURF). We then created the strategy selection tool based on our findings from the SURF and the current bodies of research for each of the positive psychology constructs.
Results: Each of the measures exhibited high psychometric reliability and validity. The Survey on Flourishing also exhibited high test-retest reliability, and a reliable change index (RCI) was calculated so that the measure can be used to track changes in well-being over time. We will have data on the efficacy of the strategy selection tool when we present.
Conclusion:
Evidence for reliability and validity of these measures suggest that they are appropriate metrics for the positive psychology constructs presented in the Mybestself101.org resources. These results also indicate that these measures could be helpful to individuals as they approach the MyBestSelf101.org resources with the intent to improve in these constructs. Future research can be conducted to evaluate efficacy of such interventions by employing these measures.
Symposium Presentation 3: Effectiveness of Web-based Positive Psychology Training Modules: Randomized Controlled Trials for Online Mindfulness, Gratitude, and Self-Compassion Resources
Presenter: Katelyn Jackman & Conner Deichman
Abstract:
Intro: Positive psychology intervention research is still in its infancy; initial studies show small to moderate effect sizes, but this research is limited. In order to provide empirical support for the modules at MyBestSelf101.org, it is necessary to conduct randomized controlled trial studies to demonstrate the effectiveness of these interventions. Along with the resources and strategies available on MyBestSelf101.org, we have developed a new research-based curriculum on mindfulness called “Mindfulness for Humans.” This presentation summarizes a number of randomized controlled trials and related outcome studies on positive psychology topics.
Aims: The aim of these studies was to establish the effectiveness of several different MyBestSelf101 modules as well as the Mindfulness for Humans course by using randomized controlled trial study designs. Studies for Self-Compassion and Savoring have been completed. Studies for Gratitude and the Mindfulness for Humans curriculum are in the process of being completed within various populations. A study for Purpose is also forthcoming.
Methods: For the self-compassion RCT, participants were recruited from the general population through various social media platforms. Participants were randomly assigned to control groups or module intervention groups. Control groups consisted of either waitlist or expressive writing conditions. Participants in module treatment groups interacted with module content 20 minutes a day for 21 days. All participants were tested pre and post-21 day intervention on measures of well-being, flourishing, and a self-compassion-specific measure. Data were analyzed using a series of mixed models with repeated measures design.
For the Gratitude RCT, participants were recruited from the general population through various social media platforms. Participants were randomly assigned to control groups or module intervention groups. Control groups kept a daily gratitude writing journal, which is currently the leading intervention for developing gratitude in the literature. Participants in module treatment groups interacted with gratitude module content 20 minutes a day for 21 days. All participants were tested pre and post-21 day intervention on measures of well-being, flourishing, and gratitude-specific measures. Data is still being collected and will be available at the time of the conference.
For the Mindfulness for Humans course RCTs, we recruited participants from three populations. First, we recruited from the waitlist for a university’s counseling services. The purpose of this RCT was to determine if the course is a helpful resource for individuals during the waiting period for counseling services. We hypothesized that use of the course might lead to a reduced number of required sessions of counseling compared to others using standard recommended resources by the counseling center. Second, we recruited K-12 teachers from the community to participate in a randomized waitlist controlled trial. We hypothesized an increase in well-being of teachers who completed the course compared to those waitlisted for it. Lastly, we recruited college students from an on-campus research participation pool for a randomized waitlist controlled trial and hypothesized an increase in well-being in students who completed the course compared to those waitlisted. In all three studies, participants will be pre and post-course tested on measures of well-being, flourishing, and mindfulness-specific measures. Preliminary data from these three studies will be collected and prepared by the time of the conference.
Outcomes: Participants completing the self-compassion module experienced significant increases in self-compassion (d = 1.3-1.4) and well-being (d = .74), compared to control group participants. Similarly positive outcomes were observed in the study on Savoring. Outcomes for the gratitude and mindfulness courses are currently in preparation and will be available when we present. We hypothesize positive outcomes from the Gratitude and Mindfulness RCTs.
Conclusions: Additional study results are forthcoming, but results from Self-Compassion and Savoring, in addition to our hypothesized results of the Gratitude and Mindfulness for Humans course studies suggest that MyBestSelf101 contains effective interventions for increasing well-being, with impressive effect sizes. These studies suggest the MyBestSelf101 modules are promising interventions for increasing well-being in the general population.