1-250-514-8459 tamara@posminds.com
The 7-day Reset

The 7-day Reset

Starting August 31st I am leading a FREE 7-day happiness reset for anyone interested in taking conscious action to boost baseline wellbeing. If you hop over to Facebook you can join THE HAPPINESS RESET group for a free daily live talk, some downloadable worksheets and a podcast with special guests.

Monday’s guest is Dr. Michael Steger 

Helping Our Kids Go Back to School Well

Helping Our Kids Go Back to School Well

For the past 4 months I have been volunteering my time alongside an international group of researchers, counsellors and psychologists who have created a guide/ eBook called Helping Our Kids Go Back to School Well: A Practical Guide for Parents and Educators During COVID-19 ©. 

It is designed for schools to share with their parent populations to help school communities protect wellbeing and we are excited that it will be available for FREE on our website.



To see our weekly tips or to download our eBook (launches August 7th)

COVID-19 Mental Wellbeing Guide

COVID-19 Mental Wellbeing Guide


It’s a whole new world.

No, really! Everything we thought we knew about working and schooling and parenting has changed (and continues to change whether we like it or not). I am working from home, which is no big deal since I almost always work from home, but never before have I worked from home while my daughter finishes her final year of University from home and my sons learn online from home and my husband learns to work remotely from my office.

I have been collaborating with a team of educators, psychologists and counsellors from across North America to come up with some quick tips to make sure mental health is a priority and to help parents sift through all the “experts” telling them how they should be homeschooling. FYI, unless you were homeschooling before COVID-19 hit, you are not homeschooling, you are coping.
There is a difference. Homeschool is a choice. You didn’t choose this. It’s okay to be confused, sad, angry and scared. It’s also okay to feel grateful to have everyone back home. This is a time to work for the minimum viable product. Do the best you can with the least amount of stress. Period.
I hope you will check out our first tip about checking in regularly. We know it’s simple. Frankly, we aren’t Goop or Martha Stewart. We like simple!
I also want to share this link to a webinar I did about working and educating from home.
If you have questions for me or my gang, we’d love you to hop over to our Facebook group and post them. We will also have guest experts visiting the group for Q & A’s.


I’ll add a new tip every week for parenting. Here are a few more tips for general coping.


People living under quarantine can show symptoms aligned with those of post-traumatic stress disorder. The longer people are in quarantine, the more pronounced the symptoms tend to become.”

To counteract the effects of quarantine-induced anxiety: stay in touch, set boundaries, exercise, limit social media as needed, continue to see your healthcare provider, keep a routine you follow on a daily basis, find volunteer opportunities, and join group chats with co-workers, which is a well-researched intervention to help soothe the symptoms of PTSD.

Watch for signs of anxiety and depression in loved ones. Your intervention can be a straightforward observation like, “I’ve noticed that you’ve been expressing x, y, and z. I think it’s time for you to get help, talk to someone, call this hotline.”

Support employees’ or colleagues’ emotional health during the coronavirus quarantine by creating communities, over-communicating, holding fireside chats and openly discussing your own struggles, not allowing mental health challenges to be stigmatized, and doing fun things together.

Listen, acknowledge, support.

Happiness Made Simple(r)

Happiness Made Simple(r)

Not only is happiness a word that the scientists who study it avoid using, but it’s also something neither they nor most of the rest of the population can agree on a definition for. What is happiness? How do you know if you have it? If you don’t have it, what can you do to get it? And if you do have it is it greedy to want more?

Happiness is sort of like the weather. There are aspects of the weather that we can agree on a measurement for, like temperature, barometric pressure, precipitation, or windchill factor. Where the confusion happens is when we try as a collective to decide on one “best weather”. I like it warm and sunny but not humid. My 16 year old likes it really hot and humid and my husband loves a cooler, more crisp temperature with occasional rain. To add to the fact that each of us has a different “best weather”, our judgment changes if we are on a boat, on a ski hill or hiking through a forest- it’s contextual.

Happiness is a lot like this. Some people describe it as peaceful. Others would say joyous or invigorating. Some equate pleasure with happiness where others associate it with a warm embodied hope.

The good news is The Happiness Reset (my book) is designed to help you to decide what your best weather is across all the contexts of your life.

Here’s the model:

The individual challenge is to decide how you want to feel and then to figure out what you need to do more or less of to maintain that feeling. These six domains contain a smorgasbord of options.

The domain of purpose includes sub-topics like:

Sense of Meaning – ask yourself “to what extent do you feel the things you do in your life are worthwhile?”. People who have a high rating on this question live lives characterized by health and wellbeing.

Intentional Living –  One of the best ways to derive fulfilment in life is to work on projects you initiate intentionally.

Accomplishment – Martin Seligman, the founding father of Positive Psychology,  includes accomplishment as foundational for happiness. In his model purpose and accomplishment are two separate domains. I see them as too connected to separate and I see too many instances where hyper-focus on achievement depletes happiness. By combining purpose with accomplishment we ensure that achievements are for the greater good.

Greater Good – As mentioned above, questioning whether your actions are personal for the benefit of your community can act as a GPS to purpose.

The domain of social connection includes:

Cultivating Trust and Respect– the foundation for all relationships, be they friendships, romances, or workplace relationships relies on trust, respect and vulnerability.

 Fixing Friendship Stumbling-blocks – the skills of finding and forming friendships is often left to chance rather than taught. The skills to fix a relationship require the ability to communicate clearly and to find a balance of give and take. There is also a skill to apologizing and overcoming hurt, Knowing how to leave a toxic relationship is also important.

Belonging vs Fitting In – learning to be who you are rather than who “they” want you to be.



The domain of letting go includes:

Forgiveness – To forgive is to stop feeling angry or resentful towards someone for an offence, flaw, mistake or something they did that was wrong. Forgiving is more for the forgiver than the forgivee.

Conscious Action – Awareness and intention help you maintain present moment awareness, keeping the past and future at bay.

Detachment – In order to acquire something, you have to relinquish your attachment to having it. When you recognize that the only genuine source of security is living as your true self, then you can more easily detach.

Acceptance –  awareness of the present moment without judgment.



The domain of self-knowledge includes:

Character Strengths – the scientific classification of 24 universal traits that provide a common language of what’s right with you.

 Core Values –  fundamental beliefs that guide principles, dictate behaviour, and can help people understand the difference between right and wrong.

Habit Formation Tendency – what strategies work best for an individual to do (or stop doing) something.

Personality Type – the psychological classification of different types of individuals.




The domain of Positive Experience includes:

Positive Emotion – Developing the ability to initiate,  prolong, and build emotional experiences that feel good.

Flow – also known as being “in the zone”, flow is the mental state where performing an activity is immersive and energizing. It requires a meeting of challenge and skill as well as enjoyment in the process of the activity.

Prosocial behaviour – doing something that benefits others.





The domain of Mindfulness includes:

Meditation – is the practice of embracing internal stillness with intentions of ultimately reaching a different level of consciousness.

Savouring – the use of thoughts and actions to increase the intensity, duration, and appreciation of positive experiences and emotions.

Reflection –  the examination of one’s own conscious thoughts and feelings.

Presence – paying attention to the present moment without being drawn into the past or forecasting the future.




The domain of gratitude includes:

Feeling – the physical sensations that accompany the experience of the emotion of gratitude.

Expressing – the verbal or physical action that shows someone you are grateful.

Receiving – having gratitude for something you are, did, or said expressed to you.


Each of these areas offers unique was to enhance your happiness. Learn more by reading my book The Happiness Reset- What to do When Nothing Makes You Happy. Available November 15th on Amazon.com.


California Mental Health and Wellbeing for Students

California Mental Health and Wellbeing for Students

One of my colleagues, David Bott, and I recently spent a week together training a whole school faculty in Positive Education. The headmaster notably remarked:

“We may be primed, we may be inclined but we still need voices of experience to show us how to use this science.”

I love the mindset demonstrated here. It takes role modelling from leaders and teachers to help students develop the skills to manage their wellbeing. 

On September 20th, 23rd and 24th, my team will be in California delivering our Introduction to Positive Education workshop.

If you think your school isn’t part of the problem, you’re wrong. If you have 20 students in a class, 5 are suffering from some type of mental health issue. Positive Education is a proactive way to equip students and staff with the skills not only to cope and manage, but to flourish