PositivePsychology.

com | Positive Psychology Toolkit

100 Dreams

Positive Emotions At times, we may find ourselves trapped in the monotony of our daily routines. We may
realize that it has been a while since we made any changes, and the outcomes we once
Exercise
found fulfilling and enjoyable are no longer the same. Automaticity is the essence of
20-40 min creating a habit; however, it can also stiffen the “passion muscle” and the ability to be
creative and think out of the box [1].
Client
No We may end up doing the things that we are used to rather than the things that we want
to do and daydream about. This can make us feel stressed, drained of energy, and less
creative. It can also disconnect us from our motivations and lead to negative mental habits,
like negativism or depressive rumination [2]. Amid the automaticity and discontentment
taking over, it can be easy to lose sight of personal goals and dreams. It’s important to
detach from work and find activities that are truly enjoyable and meaningful, as studies
have shown that individuals who do not take breaks from work are at a higher risk of
developing burnout symptoms [3]. It is important to take time for yourself and prioritize
activities that make you passionate and joyful.

Setting goals and dreams can have a significant effect on subjective well-being. It can
improve life satisfaction, emotional health, and engagement [4]. Goals are the concretized
expression of future orientation and life purpose, and they can provide clients with a
convenient metric for examining elements of a fulfilled life, making it more meaningful
and worth living [5]. It is advised that, especially in times of stress and frustration, having a
clearer sense of goals and dreams can motivate clients to look for activities that can bring
them closer to well-being and help them flourish [7]. The 100 dreams list is a reflective
exercise that invites clients to create a sort of “bucket list” of things they would like to do
or achieve while they are alive.

Author

This tool was created by Lorena Berber.

Goal

This exercise aims to guide clients through brainstorming a list of 100 things they want
to achieve, experience, and possess in their lives. By doing so, clients will gain valuable
insights and develop an open mind toward creativity and self-created possibilities.

Ultimately, this exercise will help participants better understand themselves, enhancing
their creativity, inspiration, motivation, and hope. By doing so, clients can clarify their
sense of purpose toward the future and take steps to achieve their goals.

[1]
 PositivePsychology.com | Positive Psychology Toolkit

The objective is not necessarily to achieve all 100 dreams or plan how to accomplish
them immediately but to approach and explore these desires from a deeper sense of self-
exploration and self-knowledge.

Advice

■ To facilitate the thinking process, participants can be advised to break the activity
into sessions if possible, as generating 100 ideas at once can be challenging. They are
also encouraged to categorize dreams into categories, such as travel, relationships,
education, skills, and more. Reflecting on past aspirations that may have been forgotten
or dismissed as impossible may also be helpful for the brainstorming process.
■ It is important to remind clients that this activity is meant to be a self-reflective and
mind-training exercise that enhances perspective, self-knowledge, and hope. They
should not be discouraged by the rational evaluation of whether their dreams can
come true, as this is not the primary goal of the activity.
■ Participants are encouraged to continue adding to their dream list even after reaching
100 ideas. Some individuals keep their lists in a visible location to track their progress
and add new dreams as they arise.

References

1. Gardner, B. (2012). Habit as automaticity, not frequency. European Health

Psychologist, 14, 32-36.

2. Hjartarson, K. H., Snorrason, I., Bringmann, L. F., & Ólafsson, R. P. (2022).

Automaticity and depression: Daily mood-reactive rumination in people with and
without depression history. Journal of Psychopathology and Clinical Science, 1314,
327-340.

3. Aust, F., Beneke, T., Peifer, C., & Wekenborg, M. (2022). The relationship between
flow experience and burnout symptoms: A systematic review. International Journal of
Environmental Research and Public Health, 19, 3865.

4. Emmons, R. A. (2003). Personal goals, life meaning, and virtue: Wellsprings of a

positive life. In C. L. M. Keyes, & J. Haidt (Eds.), Flourishing: Positive psychology and the
life well-lived (pp. 105-128). American Psychological Association.

5. Ehrlich, C. (2022). Evaluation of the happiness through goal-setting training.

Psychological Reports, Advance online publication.

6. Huppert, F. A., & So, T. T. (2013). Flourishing across Europe: Application of a new
conceptual framework for defining well-being. Social Indicators Research, 110,
837-861.

[2]
 PositivePsychology.com | Positive Psychology Toolkit

100 Dreams

It is common to lose sight of our passions and dreams when we are stuck in a routine for too long. If you’re
feeling demotivated in your current situation, it is important to take a step back and ask yourself some
personal questions.

Have you left any unfulfilled dreams behind? What would you do if money or work were not an issue? By
taking the time to reconnect with your interests, passions, and sources of inspiration, you can break free
from the automatic mode and regain a sense of control and self-direction. Do not let burnout and old habits
hold you back from exploring your dreams. Remember, doing more of what you are passionate about is
crucial for your overall well-being and happiness. Hence, take a moment to reflect on what truly matters to
you and start taking steps towards a more fulfilling life.

In this exercise, you may discover what truly brings you joy and fulfillment. The essence of this exercise is to
list at least a hundred things you have always wanted to do, have, be, and achieve. Your goals can be big and
ambitious, like traveling to all seven continents, meeting someone famous that you admire, or writing a book.
They can also be small and discrete, like helping out a stranger, hearing a live symphonic orchestra concert,
or growing a plant. Take some time to explore your ideas, be creative, and have fun with this exercise. It gives
you a chance to dream big and discover what truly brings you joy and fulfillment in life.

Step 1: Mindful connection opening space [*optional*]

Before starting, you are invited to create a mindful space. Take a few deep breaths, wherever you may be,
and allow yourself to arrive in the present moment. Close your eyes or lower your gaze, breathe naturally,
and notice whatever comes to mind without engaging with any thoughts, expectations, or judgments. Allow
an open and friendly attitude towards yourself to take over for the next hour. This will help you approach
the process with kindness and curiosity, tap into your creativity, and produce truly valuable ideas. Thus, take
a deep breath, relax, and let the brainstorming begin!

Step 2: Dream Brainstorming

This is where all the fun begins! It is now time to craft your bucket list. Let your imagination run wild, and use
the worksheet in Appendix to jot down everything you have ever wanted to

■ accomplish (e.g., get a Master’s degree)

■ experience (e.g., travel to Bali)
■ have (e.g., own a home)
■ learn (e.g., play guitar) or
■ do (e.g., go snorkeling under the moonlight).

This exercise encourages you to be as authentic, creative, and unrestrained as possible.

[3]
 PositivePsychology.com | Positive Psychology Toolkit

What if you cannot think of any more ideas? It is very helpful to think in terms of categories. Think of 10
dreams for 10 category groups. For example, 10 countries to visit, 10 places to explore, 10 activities to
experience, 10 skills to learn, 10 books to read, 10 events to attend, 10 pleasures to enjoy, 10 financial goals,
10 relationship goals, 10 career milestones.

You can list more than 100 dreams, or you can keep making entries later on. Keep your list at reach in case
you want to add something, and do not forget to cross off the dreams you have achieved.

Step 3: Mindful connection [*optional*]

Take a moment to catch your breath and review your list. Take it all in and ask yourself, “How do I feel after
this exercise?” Consider the emotions and thoughts that come to mind, as well as any sensations you notice
in your body. Adopting a mindful attitude can help you acknowledge your experiences with acceptance,
curiosity, and friendliness.

Please take note of whatever comes to mind and write it down below.

Step 4: Moving Forward

It’s time to start taking action. This list will remind you of what truly matters to you, what motivates you, and
what allows you to express your authenticity. Do not be discouraged by the complexity of achieving some
of these dreams. Instead, think of ways to incorporate them into your everyday life.

Which one of these 100 dreams seems most compelling to start with?

[4]
 PositivePsychology.com | Positive Psychology Toolkit

Which step, no matter how small, can you take to realize this dream right now?

[5]
 PositivePsychology.com | Positive Psychology Toolkit

Appendix: My 100 Dreams

10

11

12

13

14

15

16

17

18

19

20

[6]
 PositivePsychology.com | Positive Psychology Toolkit

21

22

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

[7]
 PositivePsychology.com | Positive Psychology Toolkit

41

42

43

44

45

46

47

48

49

50

51

52

53

54

55

56

57

58

59

60

[8]
 PositivePsychology.com | Positive Psychology Toolkit

61

62

63

64

65

66

67

68

69

70

71

72

73

74

75

76

77

78

79

80

[9]
 PositivePsychology.com | Positive Psychology Toolkit

81

82

83

84

85

86

87

88

89

90

91

92

93

94

95

96

97

98

99

100

[10]