Table 1.

The six-week online module

Week	Theme	Titles of the exercises	Week tasks
1	Identify your values. What is important in your life?	Curtains in the window The most important in life The 80th birthday Values	What kind of life do you want to live and what is important to you? Are you acting according to your values?
2	Act. Take small steps to improve your well-being.	Do it now Passengers on a bus Obstacle race	What steps could you take today to increase your well-being? Observe what kinds of barriers occur when you’re trying to make changes.
3	Increase your awareness. Do things mindfully.	Observe five things Follow your breath Mindful eating Mindful listening Mindful walking Everyday chores Leaves in a stream	Do something mindfully that you usually do automatically. Use all of your senses. What steps have you taken toward well-being?
4	Observe and monitor yourself. Learn to know yourself.	Sky and weather Deep down, who are you? House and furniture Terrier thoughts Observer	In what situations are you stuck in your own stories and thoughts? Distance yourself from your thoughts. Do you realize which thoughts prevent or promote your change? What value-based actions have you done this week?
5	Watch your thinking.	Hands in front of eyes Little man Observe Doughnuts Make room for your thoughts and feelings	What are the feelings and thoughts about yourself that you want to take distance from? Try to identify them whenever they occur. What value-based actions have you done this week?
6	Let go and accept things you can’t change.	Tug of war with a monster Broken machine Rock on the beach Observer Compassion toward yourself	Is there something in your life that you should try to let go and accept? Practice acceptance toward one thing. What value-based actions have you done this week?