Adapted from “Learned Optimism” by Martin Seligman, Ph.D.
I was busier this week than normal
You’ve had some bad experiences telling jokes before, where all you get is a polite laugh.
This
time, you tell a joke and everyone laughs. It is because:
It must truly be a good joke this time
I happened to execute it just right, using the right timing and inflection
You do a group exercise and perform poorly compared to others. It is because:
I am not as talented as the others
I am not well rested and could not focus
You host a successful party at your home. It is because:
I was particularly charming that evening
I am an excellent host
You save a person from choking to death. It is because:
I have learned the proper technique and happened to be in the right place at the right time
I know what to do in a crisis situation
You gain weight over the holidays. It is because:
Diets don’t work in the long run
The diet I tried didn’t work
You prepare a meal for your family and no one appears to like it. It is because:
I am not a very good cook
I must have missed an ingredient or rushed the meal
You buy a stereo system. You work on it and work on it but can’t get it to work correctly.
It is because:
I am no good at technical things
The owner’s manual is written poorly
You saw a drunk driver swerving on the road and called the police, averting a possible
crime. It happened because:
I was particularly alert
I happened to see the car at the moment it swerved
You forgot your spouses’ (girl/boyfriend) anniversary. It is because:
I am not good at remembering dates
I was too pre-occupied with other things at the moment
Last night you got asked to the dance floor repeatedly. It was because:
I was particularly charming that evening
I am outgoing at parties
You’ve been fighting a lot with your spouse (or boy/girlfriend). It is because:
I have been under a lot of pressure lately
He/she has been very difficult to get along with
Your friends compliment you on a great dinner. It is because:
I got this great recipe
I am an excellent cook
You receive a prestigious award or recognition by your agency or peers. It is
because:
I solved an important problem or gave an important contribution
I was the best employee/professional
You have not had a sick day at work for two years. It is because:
I have good genes
I ate well and made sure I was well rested
You are pretty sure you know how to get to the building where the meeting will be held but
you are not sure you are on the right road. You pull over and ask for directions. You end up going the wrong
direction for ten minutes before getting straightened out. You got lost because:
I missed a turn
The man at the gas station did not give me clear directions
You made a killing on the stock market this year. It is because:
My broker tried a new stock and it panned out
My broker is top notch when it comes to investing
Your romantic partner wants to cool things off for a while. It is because:
I am too self centered
I did not spend enough quality time with him/her
Your employer asks for your advice on things. It is because:
I am an expert in this/these areas
I am good at giving useful, practical advice. That is why I often get asked.
You interviewed for a job and were "in the flow" with your answers, getting you a second
interview as a finalist. It is because:
I felt extremely confident in the interview
I interview well
You win a racquetball tournament. It is because:
I spent a lot of time honing my skills and practicing
I do the best at everything I put my mind to
Your doctor tells you that you have to stop eating so much sugar. Your reaction is:
I’ve got to start being more disciplined about this
There is no way to avoid this. There is sugar in everything.
After many tries, you finally win a $100,000 in the lottery. It is because:
If I play long enough chances are I will win something someday.
This time I happened to pick just the right numbers or picked the right place to buy the ticket
You are asked to head up an important project. It is because:
I just completed an initiative that got noticed
I am very good at what I do. When I try, I succeed.
You have been practicing for a long time to be a good golfer but you performed poorly at an
employee tournament. It is because:
I am not good at this sport
I am not a good athlete
You lose your temper with a friend. It is because:
He/she has a bad trait
He/she was not in a good mood that day
You run for your national association’s presidency and lose. It is because:
I didn’t campaign hard enough
The other candidate knew more people and was from a more populated state
When I’m honest with myself, the real reason the project I was in charge of succeeded was
because
I kept a close watch over everyone’s work and directed it
Everyone devoted a lot of time and energy to it
Your stocks are at an all time low. It is because:
I did not pick good stocks
I do not understand business
You can’t seem to save money no matter how hard you try. It is because:
I and/or my family members are not disciplined when it comes to spending
I am in a slump at the moment
0
This is your pessimism score when bad events happen.
0
This is your optimism score when good events happen.
0
This is your total optimism score.
0
This is you hope score and constitutes how hopeful you are when negative events occur.