Joy & Energy
Joy & Energy
A workbook for the WHO-5: notice small good moments, anchor a simple routine for sleep and movement, and deliberately schedule meaningful activities and social contact -- over four weeks.
€4.00 · 10 pages, A4, PDF
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The WHO-5 is five positively worded statements about your experience over the last two weeks -- joy, calm, energy, restfulness, and interest. It's a screening tool, not a diagnosis. This workbook turns the result into four weeks of concrete work: deliberately noticing good moments instead of letting them pass by, treating sleep and movement routines as a foundation rather than an occasional resolution, scheduling meaningful activities alongside merely pleasant ones, and actively tending social contact. If your score is low, it doesn't replace a conversation with a doctor or a licensed therapist, but it can help you prepare for one.
What's inside
- How to use this workbook -- what the WHO-5 measures, how to read your score, and when a conversation with a professional makes sense
- Baseline: place your WHO-5 score and name the statement that scores lowest for you
- Three Good Things journal: for one week, note three positive moments each evening, however small they seem
- Sleep and daylight as a foundation: build a simple, reliable routine instead of an occasional resolution
- Meaningful, not just pleasant, activities: know the difference and deliberately plan for both
- Actively tending your relationships: name one concrete contact for this week
- Your own progress, not someone else's yardstick: what to pay attention to instead of comparing yourself to others
- Plan the week and look back: set small steps, review the journal, retake the WHO-5
- Notes and source
Free preview: Three Good Things journal (page 4)
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Scientific basis
- Topp, C. W., Østergaard, S. D., Søndergaard, S., & Bech, P. (2015). The WHO-5 Well-Being Index: A systematic review of the literature. Psychotherapy and Psychosomatics, 84(3), 167–176. — The WHO-5 is copyrighted by the WHO and freely available under the Creative Commons CC BY-NC-SA 3.0 IGO license (non-commercial use with attribution, share-alike). This workbook uses the WHO's official English wording.
- Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press. — Referenced as the basis for the workbook's distinction between pleasant and meaningful activities, a central element of Seligman's PERMA model of well-being (Positive Emotion, Engagement, Relationships, Meaning, Accomplishment). The exercises are adapted for self-guided use.
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