PPIA Positive Psychology in Action

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.

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💛

Working on your happiness by yourself is a wonderful place to start.But imagine spending three weekends surrounded by li...
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 💛

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

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 li...
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

One of the best lessons I've learned from positive psychology is this:Be interested instead of trying to be interesting....
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 💛

We usually think of “risk” as something big.A leap. A bold decision. A major change.But I’ve started to realize that som...
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 💛

I don’t know about you, but most “inspirational” quotes I come across make me roll my eyes a little🙄But every now and th...
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 💛

Our conversations are only as deep as the questions we ask.So, which one will you try first? ☺️🫶🏼Until next time: stay k...
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 💛

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