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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.

31/05/2026

One of the best lessons I've learned from positive psychology is this:

Be interested instead of trying to be interesting.

And it’s a win-win: less self-consciousness, more connection, and more ease for both people in the conversation.

And with that in mind: stay kind, curious, and courageous.

Sonja 💛

10/05/2026

We usually think of “risk” as something big.

A leap. A bold decision. A major change.

But I’ve started to realize that some of the biggest risks are the quiet ones.

The ones that look responsible on the outside, but slowly disconnect you from yourself on the inside.

Saying yes when you mean no.
Staying where you’ve outgrown yourself.
Postponing your life until “later”.
Confusing exhaustion with success.
Letting fear, perfectionism, or expectation quietly direct your life.

Until one day you realize you’ve built a life you constantly need a break from.

So this list isn’t really about avoiding risk altogether.

It’s rather about choosing the RIGHT ones.

The ones that ask you to show up more honestly and wholeheartedly.
Not shrink. Not perform. Not postpone yourself.

This is something I still get to learn and remind myself of every day.

And it’s also part of why I chose the name of this account (). Because I want to make sure I’m actually IN the arena of my life, not just watching it from the sidelines. And I want the same for you too!

So here’s to choosing the kind of risks that actually feel like life!

Sonja 💛

12/04/2026

I don’t know about you, but most “inspirational” quotes I come across make me roll my eyes a little🙄

But every now and then, there’s one that actually makes me pause and really shifts something inside me.

I save those in my notes app and often find myself coming back to them.

So today I wanted to share a few of those with you, hoping that one of them might also meet you at just the right moment 🫶🏼

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

Sonja 💛

05/04/2026

Our conversations are only as deep as the questions we ask.

So, which one will you try first? ☺️🫶🏼

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

Sonja 💛

22/03/2026

Last week in dance class, this was me on the left.

I was SO frustrated.

I couldn’t remember the choreography, my body just wouldn’t do what it was supposed to do, and it felt like everyone around me was getting it so much faster.

A few years ago, I probably would’ve left thinking: “This isn’t for me. I don’t belong here. This isn’t fun.”

But this time, I did something different.

I consciously chose a growth mindset.

And it honestly felt like putting on a completely different pair of glasses.

Suddenly, the struggle wasn’t proof that I “can’t do it”.

It became proof that I’m learning.

The confusion, the mistakes, the awkwardness - they weren’t something to avoid anymore.

They were part of the process.

Even the people around me who picked it up faster stopped feeling intimidating and instead became proof that it’s learnable.

I literally told myself: “I’m excited to be in a situation that challenges me. Because if I only ever do what I’m already good at, I don’t grow.”

So I practiced.

And one week later, this is me on the right.

Not perfect.
But so much more confident.
So much more free.

Yes, the 2nd class was definitely more fun.
But the class before?

That was when I showed myself that I am someone who stays. Who learns. Who doesn’t give up on myself.

So yes, I’m also proud of the version of me on the right for reaping the rewards of practice.

But I’m even more proud of the version of me on the left for staying when it was hard, messy, and uncomfortable.

And this is exactly why a growth mindset is so foundational in positive psychology.

Because all the tools - gratitude, strengths, habit change - only make sense if you also believe that change is actually possible.

So maybe this is your reminder to not just celebrate the version of you that “gets it right”.

But to be even more proud of the version of you that dares to step into the arena of life - messy, vulnerable, courageous & wholehearted.

Who has the courage to be bad at something.
Who chooses to show up anyway, without any guarantee of how it will turn out.

Thanks to for pushing us to grow every week!
Choreography by & .schoepf
Music by FLO

15/03/2026

I’ve been sitting with this question for a while now and felt the need to share some unfinished thoughts with you today.

I’m curious: how do you hold the tension between caring deeply about the world and not letting it burn you out?

As always: stay kind, curious, and courageous.

Sonja 💛

01/03/2026

You probably don’t need a new country.
Or a new job.
Or a dramatic breakthrough.
Or a “life purpose” epiphany at 3 am.

Meaning isn’t something you can CHASE.

It’s something you NOTICE.

It’s something you CREATE through small everyday moments.

Through moments of connection.
Contribution.
Belonging.
Attention.
Mindfulness.
Growth.
Gratitude.

And those are available to you today.

So if you’ve been feeling a little lost lately, try shrinking the question from:

😧“What’s my purpose?”

to

🥰“Where is meaning already showing up?”

And with that in mind: stay kind, curious, and courageous.

Sonja 💛

08/02/2026

Most people don’t struggle with confidence because they’re “not good enough”.

They struggle because they’ve become very good at being who they think they’re supposed to be.

Reading the room.
Adjusting.
Performing.
Fitting in.

And over time, that creates a quiet disconnect from yourself.

Positive psychology has taught me that real wellbeing and confidence grow when your inner self and your outer life start to match.

When you don’t just know who you are, but actually start to LIVE it.

That’s also when you often notice:

💃more energy
💡more clarity
🥰deeper connections
🙄less overthinking
🥳more natural confidence

This small exercise is one of my favourite starting points because it helps you reconnect with your authentic signals again.

And if you want to go even deeper, I created my 12-week Authentic Confidence program where I guide you through my 4-step framework:

Self-Awareness
Self-Acceptance
Self-Allyship
Self-Actualization

The program includes:

✔️ 123-page workbook
✔️ 15 on-demand videos (7+ hours)
✔️ guided meditations
✔️ journal exercises
✔️ practical implementation tools

If this speaks to you, simply comment COURSE or send me a DM and I’ll send you all details

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

Sonja 💛

25/01/2026

Same me. Slower pace. More intention.

This year isn’t about “reinventing” myself.

It’s just about choosing my life a little more consciously, and living a little less on autopilot.

Which of these 12 shifts resonated with you the most?

I’d love to hear your thoughts in the comments 💌

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

Sonja 💛

POSITIVE PSYCHOLOGY
PERSONAL DEVELOPMENT
SELF-AWARENESS

21/12/2025

You don’t need a new version of yourself for 2026.

You need reflection, not pressure.

Integration, not perfection.

Because growth doesn’t come from rushing forward.

It comes from slowing down long enough to turn experience into insight.

And with that in mind: stay kind, curious, and courageous.

Sonja 💛

POSITIVE PSYCHOLOGY
PERSONAL DEVELOPMENT
SELF-AWARENESS

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Vienna

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