Coaching practices for Mindfulness for Anhedonia

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Mindfulness for Anhedonia, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• Good things technically happen in my day but none of them land
• The good moments slide right past me
• I’ve gone numb to the good things right in front of me
• The good things in my life have quietly become invisible
• The instant something unpleasant happens I either shove it away or fall straight down the rabbit hole replaying it for hours

Practices that may help

1. Pleasant events calendar: re-sensitizing to everyday positive experience
   Each day for a week, record one pleasant event and notice your sensory, emotional, and cognitive response to it.
   Mindfulness-Based Cognitive Therapy (MBCT), Made Practical
2. The impermanence gratitude turn
   Use the awareness that pleasant things are temporary to intensify genuine appreciation for them while they are here.
   Anicca: Working Practically with Impermanence
3. Mental subtraction (imagine it gone)
   Briefly picture losing what you already have, to restore appreciation for it.
   Premeditatio Malorum, in Depth
4. Gratitude for the ordinary as a beginner’s-mind restoration
   Practice noticing something you take entirely for granted and dwelling on it as if encountering it for the first time.
   Beginner's Mind (Shoshin), Made Practical
5. Unpleasant events calendar: observing difficulty without catastrophizing
   Track one unpleasant event per day for a week, noticing how you automatically relate to discomfort.
   Mindfulness-Based Cognitive Therapy (MBCT), Made Practical
6. Training preference toward the present
   Deliberately savour what you already own or have, as if it were new.
   Santosha: The Practice of Contentment
7. Slow down adaptation with deliberate savoring
   Actively attend to positive experiences in the moment to extract more happiness from what you already have.
   The Hedonic Treadmill, Made Practical
8. Stop numbing vulnerability
   Notice how you numb hard feelings — and feel them instead, because you can’t numb selectively.
   Daring Greatly, Made Practical
9. Mindful awareness of suffering
   Hold painful feelings in balanced awareness — neither suppressing them nor being swept away by them.
   Self-Compassion, Made Practical
10. Nourishing vs. depleting activities audit
    Map your weekly activities into those that restore energy and those that drain it, then intentionally shift the balance.
    Mindfulness-Based Cognitive Therapy (MBCT), Made Practical

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