1 Scholarly Reflection Paper STUDENT NAME

1
Scholarly Reflection Paper
STUDENT NAME
Faculty of Nursing, University of Alberta
INT D 249: The Science of Joy & Happiness
Karen A. Sylte
DATE
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Scholarly Reflection Paper
Up until recently, I knew that mindfulness had benefits, but I
never knew their extent. I
also believed I didn’t have time for mindfulness, and that it
wasn’t something I should make a

part of my daily routine. This class has taught me that in fact is
not true. Mindfulness has so
many positive benefits, and many reasons why mindfulness is a
great addition to daily routines.
Mindfulness has been suggested to improve mental health and
well-being, resiliency, as well as
cognition, executive control, and attention, which is highlighted
in a study by Yakobi et al.
(2020). It can also help cultivate feelings of happiness and joy
and lead to its pursuit, as well as
reduce stress. An 8-week mindfulness-based study was done by
Hjeltnes et al. (2015) which
evaluated university students, and one of the findings was that
during the practice period students
reported they were able to find inner calmness when dealing
with stress and anxiety. While I was
doing the practices, I noticed this feeling as well. Although I
was stressed, I was able to calm
myself and relax more than I had previously been able to. Also,
when I first started doing the
practices in this class or mindfulness practices in the past, I
believed that my brain always had to
be completely blank and I should not be focusing on anything
else, and I would get frustrated if I

started having other thoughts. However, I have since learned
that mindfulness is
“moment-to-moment, non-judgmental awareness...paying
attention in a specific way...as
non-reactively, as non-judgmentally, and as open-heartedly as
possible” (Jon Kabat-Zinn, 2015).
I learned it was okay to have other thoughts, and just let them
be and realize what I was thinking
and feeling instead of trying to control them.
Throughout this paper, I will include a reflection on my
experience, specifically my
initial goals for the practices, as well as highlighting what I
found went well for me and what did
not, also my overall motivation and dedication to the practices,
and a goal for the future.
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Reflection on my goals
The first goal I set was: to do the mindfulness activities alone in
my room, in a
comfortable position, with my headphones, every day in the

evening around 9:00 pm before I go
to bed. I succeeded at completing the mindfulness practices
every day, with my headphones, in a
comfortable position, however, the time when I would do them
would change. Some days I
would do it earlier in the evening, or later in the night, and once
I tried doing it in the morning.
The second goal I set was: to complete the practice logs by
setting aside a few minutes of
my time every day right after doing the activities to ensure I
truly remembered how I was
feeling. I was able to complete the logs and accurately
document how I was feeling, although
some days I wouldn’t do them until later or even the next day,
so I was not successful with that
aspect of my goal.
The third goal I set was: to do the required readings every
Sunday afternoon, and ensure
my full focus is on them before the next week of learning for
the next eight weeks to be
successful and stay on top of the workload. I managed to stay
on top of the readings and the
workload so I was successful in that area, however, I did not do
the readings all in one Sunday

for each week. Instead, I spread them out across the week and
found a time when I was able to
instead of trying to cram them all into one Sunday plus my
other classes.
What went well, what didn't, what I might change
I found that what went well for me was being consistent with
the practices, and learning
to be more open-minded towards different types of practice.
What I found didn’t go so well was
remembering to log everything. Something I might change in
the future would be to try and do
mindfulness practices in the morning instead of the evening
since I found some evenings I would
forget and end up staying up late, or I was really tired. I also
want to try more different types of
4
practice. Hjeltnes et al. (2015) propose that formal mindfulness
practices (e.g. body scans or
pause practices) should be combined with informal mindfulness
practices (e.g. mindful walking,

cleaning, eating) in order to get the most out of mindfulness and
better incorporate mindfulness
into the daily routine. I plan to integrate more informal
mindfulness practices into my day, in
hopes of mindfulness becoming more of a normality since it
still feels like a separate part of my
day rather than happening naturally.
Motivation and dedication
Overall, my motivation and dedication to practice were well. I
struggled at the beginning
with dedication, some days I forgot to do the practices.
However, once I set reminders on my
phone and whiteboard and settled into a routine, the practices
came naturally and became a part
of my daily schedule. Some days when I was super busy though,
I found it difficult to find time,
but I would manage to always squeeze in a practice somewhere,
even if that meant opting for a
5-minute pause practice versus a 15-minute body scan. I noticed
at some points I lacked
motivation, such as in the beginning, during midterms, and
during reading week, but I would
remind myself of the benefits that mindfulness would bring me,

like stress reduction, calmness,
and pursuing/being happier, and that would bring me back on
track.
Future goal
A long term goal for my future joy and happiness includes
continuing with mindfulness
practices, whether formal or informal, such as getting an app for
formal practices as well as just
doing activities that make me happy and reduce my stress for
the next semester, and throughout
the rest of my years in university.
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References
Hjeltnes, A., Binder, P., Moltu, C., & Dundas, I. (2015). Facing
the fear of failure: An
explorative qualitative study of client experiences in a
mindfulness-based stress reduction
program for university students with academic evaluation
anxiety. International Journal
of Qualitative Studies on Health and Well-being, 10(1).

https://doi.org/10.3402/qhw.v10.27990
Kabat-Zinn, J. (2015). Mindfulness. Mindfulness 6(6), 1481–
1483.
https://doi.org/10.1007/s12671-015-0456-x
Yakobi, O., Smilek, D. & Danckert, J. (2021). The Effects of
Mindfulness Meditation on
Attention, Executive Control and Working Memory in Healthy
Adults: A Meta-analysis
of Randomized Controlled Trials. Cognitive Therapy and
Research, 45(4), 543–560.
https://doi.org/10.1007/s10608-020-10177-2
Question 1
Provide an example about how people specializing in their areas
of comparative advantage benefits you in your day-to-day life.
Classmate 1
In the automotive industry, they have an assembly line. Each
person or machine is specialized in making one piece of a car.
This makes the process of making a car quicker and easier to
mass-produce. This helps our day-to-day life because it makes
cars less expensive to buy because one person didn't have to
make a car all by themselves.
Classmate 2
A construction crew felt like a good example to me. If you are

having a house built, the person that is responsible for putting
the walls up is most likely not the same person who is putting
the roof on. Making sure that your construction crew has
someone who specializes in each area of a house build wi ll
make the process go faster and cause better profits for the
company.
Question2
Generally speaking, marginal utility decreases as the number of
units consumed increases. Can you think of a product where this
decline in marginal utility is particularly sharp? Why is this?
Classmate 1
Two products that have a sharp decline in marginal utility are
stoves and microwaves. This is because usually, families only
have one stove and one microwave in their homes. Having more
than one of either seems a bit too much. Mainly being because
they would only really use one stove and in the current time
sometimes getting food to go or delivered is more convenient,
so they might not use a stove as much. As for a microwave,
there would not really be a need for two unless they rather not
wait in between items to reheat. Though of course there might
be some places that can need more than one stove or microwave.
Classmate 2
I think of tvs as having a very sharp decline in marginal utility.
Many people put tvs in their homes for look and shows because
it can make the room pop and stand out. Having one or two tvs
is reasonable because tvs can be very expensive based on the
one you get, but having more than 3 or so can be very excessive
and costly since tv services are going up to based on how many
tvs a person has in the household.
Question 3
The textbook describes how, over some range of output,
economies of scale exist in the production of cars. Provide

another example of an industry that experiences economies of
scale? What factors lead to these economies of scale?
Classmate1
An example of an industry that experiences economies of scales
is supermarkets. For instance, think of Walmart. Walmart, as do
other big supermarkets, has a big purchasing power, meaning
that they can buy a large quantity of things at one time, or in
other words, they can buy things in bulk. And buying things in
bulk means that things can be purchased at a lower price. In
addition, because they are able to buy things in bulk, they are
also able to get delivery fees at a better price. As stated above,
the factor that leads to these economies of scale is that
supermarkets can purchase material in bulk and reduce the cost
of delivery/ transportation.
Classmate 2
When I think of economies of scale, I think of lawncare and
landscaping businesses. More like lawncare. In lawncare, they
work very hard for most of the year, but during the winter
months, these workers and businesses don't have any yards to
work on because of the weather brings low demand for lawn
care. So all of these workers in the business are hurt because
they have nothing to do for those months. As the more lawns
you work on, the more workers you need. When the season is
done, you have all the workers but no yards.

Joy and Happiness Project Plan

As an international student at the school, the learning content
and environment we are exposed to are very different from our
actual experiences. So when we integrated into the life of all
English, it made me feel very stressed, and it was challenging to
find a way to release the stress, especially during the epidemic.
Due to the epidemic outbreak, no one could go out at will, and
the method of communication between my friends and I became
constrained. Such inability to meet and go out often led to an
estrangement between friends. During this period, I often felt
lonely, the pressure became great, and I could not release my
emotions properly. Therefore, I want to learn how to manage
and control myself and learn skills to improve my happiness and
happiness through this course.
When I finished the first activity in the project map, I was a
little lost, and I could not concentrate well; because I had never
tried these activities, such as meditation, it took me a lot of
time to relax. I often give up when I am doing my work; others
easily influence me, so doing exercises And activities is a big
challenge. My first plan is to set an alarm clock at 10 in the
morning and make a schedule to remind me to do exercises in a
place without any disturbance after class every day; I will
record it until it becomes my habit of life. The second plan is
based on my major of "drawing and Design" because I need to
finish my work in my studio at six o 'clock every night. After I
finish my career, I can let myself do the activities in the project
map because these activities can be very effective for me to
relax, and it is easy to let me insist. The third plan is to record
my daily activities by video at 10 pm and put them on social
software such as Tik Tok; this plan is the most interesting. It
can supervise me and also let me see the changes in the process.

Even after the course, I can continue to record my life on social
software.
How to communicate effectively with my partner，I have
reached an agreement with my partner this week. We made
adequate planning and reasonable time allocation. In standard
times,
we use WeChat every weekend around 7 am, but it
depends on when we finish dinner; If something happens over
the weekend that prevents us from meeting online, we move it
up to 7 pm Friday. It is also an excellent way to supervise and
encourage each other.
Regarding the "Authentic Happiness Inventory," my score is
1.96 out of 5, which is indeed a bit low for me. On the "Via
character'' website, I measured results that I didn't expect. On
“Via charter“, The results I measured were unexpected; In terms
of the proportion of my personality, my seven advantages are
Honesty, Airness, Kindness, Humor, Appreciation of Beauty
& Excellence, and Gratitude. The last one is Teamwork; When
the test result came out, I was a little happy and saw that I
needed to improve my love and learning. This website is
beneficial for me because it enables me to understand my
personality better. In the end, I hope that the grades I can
achieve in this course are as high as possible. "A+" is my ideal,
and I will also try my best to match my ideals.
Int D 249: Practice logs my joy and happiness project
first/last name______________
WEEK # and DATE
(log every day of the week)
Mindfulness:

Type & number of Minutes Practiced
Daily mindfulness REFLECTION:
While engaged in this activity, what did I notice about my
thinking (BRAIN), my body (SENSATIONS) and my emotions
(HEART)
Brain (thoughts)
Body (sensations)
Heart (Emotions)
Example
Week 1
Sun/Sep 5
Example:
Body Scan
Mind wandered, thought about work, thought about friends,
wondered when this would end
Headache, sore right toe, eyebrow twitching
Sadness, loneliness
Week 1
Mon/Jan 24
Pause-5mins
Eat one mindful meal-10 mins
My brain is in mess, thought about project, thought epidemic,
thought when epidemic end
Tired, Low back pain, Headache
Worried, High pressure.
Week 1
Tues/Jan 25
Pause-5mins
Thought my relationship and how to make new friends
Lack of sleep, Headaches, Sore eyes

Loneliness
Week 1
Wed/Jan 26
Pause-5mins
Mind wandered, thought about my study, thought my work and
how to finish it.
Still lack of sleep, Headaches
Sensitive, high pressure
Week 1
Thur/Jan 27
Pause-5mins
Thought the meaning of life, thought future
Headaches
Confused,
Week 1
Fri/Jan 28
Pause-5mins
Nothing to thought, my brain empty.
Little tired
Calmness
Week 1
Sat/Jan 29
Pause-5mins
Thought should I going outside or doing some activities
Have some energy
Happy, Full of vitality
Week 1
Sun/ Jan 30
Pause-5mins
Thought study, thought a new week is coming
Tired, fatigue, Eyes acid

Nervous and hopeful
WEEK # and DATE
(one entry per day)
Joy and Happiness Activity
Type and length of time practiced
Joy and Happiness Activity REFLECTION:
While engaged or after completing this activity, what did I
notice about my thinking (BRAIN), my body (SENSATIONS)
and my emotions (HEART)
Example:
Week 1
Sept 5/21
Gratitude
Brain (Thoughts)
Thought about how lucky I am
Body (Sensations)
Warmth
Heart (Emotions)
Calmness, contentment
Week 1
Mon/Jan 24
Honesty
Thought If the world were full of honest people, it must avoid
many troubles
Warmth
Contentment, Happiness
Week 1
Tues/Jan 25
Justice
Thought justice is very important on each area. Thought about
how lucky I am a justice people

Comfortable, warmth
Touched, Righteous
Week 1
Wed /Jan 26
Kindness
Thought I am really enjoying being a humanity people, kindness
can change people’s attitude
A little bit tired, hands pain
Hopeful, Happiness and Warm heat
Week 1
Thur/Jan 27
Humor
Thought if you have a humor and happy friend, your life will be
filled with happiness and laugh
Facial muscle pain
Pleasant
Week 1
Fri/Jan 28
Appreciation of Beauty & Excellence
Though there are many special things we need to find and
explore
Hands pain, neck uncomfortable
Energetic, Pleased
Week 1
Sat/Jan 29
Gratitude
Though everyone need have gratitude and I am pleasured to be a
gratitude guy
Warmth and body comfortable
Happiness, joy and Energetic
Week 1

Sun/Jan 30
Wisdom
Thought about how lucky I am a wisdom people that help me to
solve many problems and doing new things
Headaches, neck pain
Proud
What was the most challenging parts of your practices this
week?
What might you do differently next time?
The most challenging things is to use my character strength,
that part is easy but also difficult, because I am not sure when
and where can use my character strength, and how to express
my thought. There is a different between daily life and hand-
write things. Also, the language is a big challenging for me,
English is not my first language, so there are many problems
when I am doing my work.
The next time, I will try to touch different area and friends;
maybe I can use same character strength to do different things, I
believe it will produce different thought and emotion.

WEEK # and DATE
Mindfulness:
(HEART)
Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 2
Mon/Jan 31

Body Scan-15mins
Thought my homework and Art & Design project
Neck pain, Headaches
Stressful
Week 2
Tues/Feb 1
Body Scan-15mins
Thought when I can finish my things and what to do for the next
class
Shortness of breath
Still stressful and nerves
Week 2
Wed/Feb 2
Body Scan-12mins
Though when I graduate
Headaches and stomach pain
Depressed, Sensitive
Week 2
Thur/Feb 3
Body Scan-12mins
Thought presentation, thought quiz and dinner time
Stomach uncomfortable
Unhappy
Week 2
Fri/Feb 4
Body Scan-10mins
Though what is my favourite things during the epidemic
Eyes pain
Sleepy, fatigue
Week 2Sat/Feb 5
Body Scan-10mins
Thought my friends’ birthday gift
Neck and the lumbar spine pain
Hopeful, Enjoying

Week 2
Sun/Feb 6
Body Scan-15mins
Thought next week schedule and my part-time job
The lumbar spine pain
Lonely
WEEK # and DATE
(one entry per day)
Example:
Week 2
Sept 5/21
Gratitude
Brain (Thoughts)
Thought about how lucky I am
Body (Sensations)
Warmth
Heart (Emotions)
Calmness, contentment
Week 2
Mon/Jan 31
1.Thanks for my professor to give me one chance to drawing.
2. Thanks for my friends to teach me.
3.Thanks for my old friend call me and encourage me.
4.Thanks for my boyfriend give me a surprise.

5.Thanks for my cats give me a warm.
Thought I have a choice to choose University of Alberta and I
meet lots of good people.
Warmth
Thankful, happiness
Week 2
Tues/Feb 1
1.Thanks for my boyfriend help me to move new apartment.
2.Thanks for my parent gave me best wishes for New Year.
3.Thanks for my friend treat me to dinner on New Year's Eve.
4. Thanks for my neighbor gave a new year gift.
5.Thanks for my manager gave me a red envelope
Thought about I still have lots of friend. Thought my family, I
miss them so much. Thought traditional Chinese New Year.
Comfortable, warmth but neck pain
Excited, satisfied
Week 2
Wed /Feb 2
1. Thanks for new renter receive my package and gave me back.
2. Thanks for my cats give me lots of fun.
3.Thanks for my friends told me a new movie and watched with
me.
4. Thanks for my friend to make a bubble milk tea, delicious.
5. Thanks for rent office solve my problem.
Thought about there are many kind friends and people help me
to do something, they are very nice.
Hands pain, stomach uncomfortable but still warmth
Warm heart
Week 2
Thur/Feb 3
1. Thanks for my boyfriend to help me assemble the furniture。
2. Thanks for driver take my furniture and sent it to me.

3.Thanks for my manager understand me and gave me more time
to relax.
4.Thanks for restaurant make a delicious hot pot.
5.Thanks for restaurant gave me discount.
Thought about the food and my job. Thought how to thanks for
people who helps me
Muscle pain, throat pain
Happiness, Excited and Enjoying
Week 2
Fri/Feb 4
1. Thanks for my boyfriend taking care of me when I was sick.
2. Thanks for my friend gave me medicine.
3. Thanks for bed give me a warm place.
4. Thanks for my professor gave me time to delay my due date.
5. Thanks for hospital help me to take a test
Thought about my health. Thought Covid-19. Good news is not
Covid-19.
Hands pain, throat pain, the lumbar spine pain. Whole body
uncomfortable
Sadness, Fatigue, Uncomfortable
Week 2
Sat/Feb 5
1. Thanks for my classmate told me what I missed.
2. Thanks for my parent called me and care about me.
3.Thanks for my partner changed the meeting time.
4. Thanks for my boyfriend always by my side.
5.Thanks for my friend help me feed cats.
Thought about how lucky I am. Thought my homework. Thought
a good and health body. Thought when I am feeling good what I
want to do.
Still pain on throat, lumbar spine, and stomach.
Touched, hopeful.
Week 2Sun/Feb 6

1. Thanks for my friends take me to shopping.
2.Thanks for my boyfriend take breath with me.
3. Thanks for my classmate remind me the important date.
4. Thanks for stranger to helping me carry my bag.
5. Thanks for stranger waiting for me on the elevator.
Thought my surrounding. Thought about helping people is
important. Thought thanks for people, thanks for things. I am so
lucky living in here.
Hands and feet ache. Neck pain.
Contentment, Thankful.
In my life, Thankful is important for me. When you feel grateful
for the first time, you will feel warm inside, and you will even
feel that it makes your life positive instead of complaining.
After these seven days of gratitude, you will remember that
there are many good people in the world。They help you,
whether it is friends, family, teachers, or strangers. This is a
positive influence, it brings us is spiritual help, help you to
develop in a better direction. You think, this is a wonderful
world, nice people in your life.

WEEK # and DATE
Mindfulness:
(HEART)
Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 3
Mon/Feb 7
Breath Awareness practice-10mins
Thought about my Art class
Neck pain
Sensitive
Week 3
Tues/Feb 8
Thought about my friendship
Still neck pain
Calming
Week 3
Wed/Feb 9

Thought about my relationship with my boyfriend
stomach pain
Sensitive and lonely
Week 3
Thur/Feb 10
Thought about making a breakfast myself
The lumbar spine pain
Calming
Week 3
Fri/Feb 11
Thought about drinking with my friends and boyfriend tonight
Headache
Sleepy
Week 3
Sat/Feb 12
Thought about going to grocery shopping later
Legs acid
Joyful
Week 3
Sun/Feb 13
Thought about my homework which is due tomorrow, but I
haven’t start ye
Eyes pain
Nerves
WEEK # and DATE
(one entry per day)

Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 3
Mon/Feb 7
Sleep - 8hours
Thought about sleep quantity
A little dizzy
A bit confused because it is a new start of a week
Week 3
Tues/Feb 8
Sleep – 8.5hours
Though how can I get good sleep today
Headache
Stressful but the good relationship with my friends makes me
feel delighted
Week 3
Wed/Feb 9
Sleep - 9hours
Thought about how improved my skill
Relaxed
Less stressful
Week 3
Thur/Feb 10
Sleep - 8hours
Thought about what time should I need to sleep

Stomach is uncomfortable
Feeling of expectation
Week 3
Fri/Feb 11
Sleep - 9hour
Thought about my sleep quantity is better than before
Relaxed but still sleepy
Delighted
Week 3
Sat/Feb 12
Sleep – 7.5hour
Thought about if I have good sleep what influences me
Sore throat
Warm and happy
Week 3
Sun/Feb 13
Sleep - 8hour
Thought about sleep is very important things in people’s life
Throat still has a bit pain, but my head is clear
A bit stressful
I think people have good sleep that is significant, when I sleep
lack 7 hours, my body feels bad and uncomfortable and the
second day, you’re feel spaced out, you feel tired, and you're
not have any vitality. But when you sleep arrived 7 hours, even
9 hours, your emotion and body feel good, you don’t have any
negative thought, you will be more energetic and motivated to
do something, and you'll be more focused.

WEEK # and DATE
Mindfulness:
(HEART)
Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 4
Mon/Feb 14
Mindful Yoga practice- 15mins
Thought about the new week is start, what is my plan
Back pain
Calming
Week 4
Tues/Feb 15
Thought about Yoga, why yoga is so difficult!
Neck pain, back pain, legs, arms acid
Feeling good
Week 4
Wed/Feb 16
Thought about Yoga is the good way to keep health and have
good emotion

Still neck pain and back pain
A little bit tired, fatigue
Week 4
Thur/Feb 17
Thought about same way to let me relax, like dancing.
Muscles pain and acid
Calming, happiness
Week 4
Fri/Feb 18
It is hard to keep practice every day, want to give up
Muscles pain
Sleepy and fatigue
Week 4
Sat/Feb 19
Thought about my next day planning
Body feels good
Joyful, calming
Week 3
Sun/Feb 20
Though what is the next practice, I love it
Body still feels good but muscles a little pain
Hopeful calming
WEEK # and DATE
(one entry per day)

Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 4
Mon/Feb 14
Walk- 20mins
Thought about the Edmonton’s weather.
Relax
Calming
Week 3
Tues/Feb 15
Walk- 25mins
Though there are many beautiful places I didn’t find before
Breathe easy, body relax
Happiness, enjoying
Week 4
Wed/Feb 16
Walk- 30mins
Thought about next time I need to take photo; I want to share
with my friends
Foot pain, neck feels stress
Less stressful, joyful
Week 4
Thur/Feb 17
Run-15mins
Thought about weather, it is cold today. I need to wear more. I
want to buy a puppy that is so cute.
Foot still pains but better than before
Feeling of expectation

Week 4
Fri/Feb 18
Walk- 20mins
Thought about I need to walk with my boyfriends, take him to
somewhere and take photo
Body feels good
A little bit lonely but still happy
Week 4
Sat/Feb 19
Walk- 20mins
Thought about there are many things i want to share with my
parents, I want to tell them what is beautiful in Edmonton.
Cold, neck pain
Happiness
Week 4
Sun/Feb 20
Walk- 30mins
Thought about I hate to run but I love to walk outside. I hope
the weather good every day.
Breathe easy
Joyful, feeling of expectation
When I walk outside, I saw there are many nice place and good
environment. Those I never saw it, because of pandemic, I walk
outside just few times, so I missed lots of things. The best thing
is I make friends when I went to park, there are many dogs here,
I love pets, I enjoy playing with them. When you saw people’s
smile face you will feel happiness. Actually, I hate sport, but I
love this practice.
WEEK # and DATE
Mindfulness:

(HEART)
Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 5
Mon/Feb 21
Thought about travel, thought about reading week planning
Body relaxes
Calming and happiness
Week 5
Tues/Feb 22
Thought about should I drink tonight, and what is the best gift
for my friend’s birthday
Breathe easy, but sometimes headaches
Sleepy but joyful
Week 5
Wed/Feb 23
Thought about I still have project didn’t finished
Back pain and headaches
A little bit tired and stressful
Week 5
Thur/Feb 24
Thought about the next exam time and homework due date
Breathe hard

Sadness, fearful
Week 5
Fri/Feb 25
Time is so fast; I don’t believe today is Friday
Neck pain
Sleepy
Week 5
Sat/Feb 26
Thought about graduate, I want to apply another course to
transfer grade.
Tinnitus
Depressed
Week 5
Sun/Feb 27
Thought about the end of reading week, there are many
homework I need to do, so many things.
Breathe hard, lack sleep
Nerves, fatigue
WEEK # and DATE
(one entry per day)
Brain (thoughts)
Body (sensations)

Heart (Emotions)
Week 5
Mon/Feb 21
Walk- 15 mins
Thought about what I must do for my study next week
Relax, breathe easy
Calming
Week 5
Tues/Feb 22
Walk- 25mins
Thought about what gift I am going to buy for my best friend.
Breathe easy. Throat pain
Calming
Week 5
Wed/Feb 23
Eat dinner- 1hour
Thought about how to lose my weight and keep my health
Eyes infection
stressful,
Week 5
Thur/Feb 24
Walk -15mins
Thought about the stupid things I have done last month
Neck pain
Depressed
Week 5
Fri/Feb 25
Rest - 30mins
Thought about what topic of the picture I need to draw for my
major.
Lack of sleep

A little bit lonely
Week 5
Sat/Feb 26
Thinking - 20mins
Thought about what I can do in the following summer break
Relax
Happiness, joyful
Week 5
Sun/Feb 27
Dancing- 1hour
Thought about how I can do better on dancing balance
Breathe hard, legs acid
Tired, fatigue, sleepy
I enrolled five courses in this term, so I have big stress, but
when I finished this practice, I feel better than before, that is
helpful. It is good way to release my pressure, before I take this
course, I never try doing some yoga and walk outside every day,
but this term, it encourage me to do it and give me positive life.
WEEK # and DATE
Mindfulness:
(HEART)
Brain (thoughts)

Body (sensations)
Heart (Emotions)
Week 6
Mon/Feb 28
Body scan-15mins
Thought about midterm, my grade
Headache, Tinnitus
Stressful
Week 6
Tues/March 1
Body scan-15mins
Thought about looking for a new part time job.
Neck pain
Sleepy
Week 6
Wed/March 2
Body scan-15mins
Thought about planning to snowboarding in Banff
Comfortable
Calming
Week 6
Thur/March 3
Body scan-15mins
Thought about how to raise my academic efficiency
Headache, hand acid
Confusing
WEEK # and DATE
(one entry per day)

Brain (thoughts)
Body (sensations)
Heart (Emotions)
Week 6
Mon/Feb 28
Turn my phone off when I eat a meal
Thought about I can’t leave my phone
Relax
Boring, unhappy
Week 6
Tues/March 1
Thought about why I am always hungry. why the phone is
important for young people
Hungry, stomach pain
Confusing，nerves
Week 6
Wed/March 2
Thought about why my boss always chattering for little things
Headaches, arms acid
Angry and embarrassed
Week 6
Thur/March 3
Thought about what things can instead of the phone, what topic
I need to talk with my friend

Feels not bad but tired
Depressed, confusing, lonely
For this week's practice, I couldn't do it well because it was
very difficult. Mobile phone is an important role for me, it
gives me a sense of security, when I leave the mobile phone, I
will be nervous. But turning your phone off while you're eating
is a good start. You'll be really focused on the meal, and you'll
want to talk to the people next to you instead of picking up your
phone to play instead of communicating. Turning your phone
off is a good start, but it's also the hardest part. I think the best
part of this exercise is that it made me seriously think about the
negative effects of mobile phones on us, the emotional changes
caused when we leave them because we are too dependent on
them. I hope one day I can use it for less time.
INT D 249/WIN2022 KASYLTE/University of Alberta©
Scholarly Reflection Paper/IntD249/KASylte
Purpose:
Int D 249, The Science of Joy and Happiness
Scholarly Reflection Paper Assignment (20%)
The purpose of the scholarly reflection paper is to review and
evaluate the happiness project

plan, and the practices required over this term. This reflection
will involve a re-examination of
your initial project plan and personal goals for practice, your
overall motivation to practice
over the term, and your dedication to practices.
Reflect on how well you completed your plan with a review of
what went well, what did not
go well and what you might change in the future related to im
plem enting joy and happiness
activities and practices. One simple goal for your future joy and
happiness should be included.
Joy and happiness theory and research related to your
experience should be referred to
throughout the paper as justifications for claims. All refer ences
including lectures must be
cited and referenced.
Format:
This is a scholarly reflection and so, the reflection is based on
learning knowledge of joy and
happiness, including theory and research. Papers should include
a minimum of 2 research-
based articles and at least 1 theory-based articles related to joy,
happiness, mindfulness, and
other learning done over the term (i.e., lectures). NOTE: Papers
are not a summary of the
logs – they are a reflection on the practice experiences over the
term.
Presentation:

Strict APA format required for this scholarly reflection paper.
If you have questions about APA, please check the APA 7th
Edition. Information is available @
Purdue Owl.
Requirements: APA format is a requirement for this paper B U
T NO ABSTRACT is required. A
title page and references are requirements. APA format for all
citations and reference page.
Paper length: The scholarly reflection paper body will a
maximum of 3 double-spaced pages
long plus or minus 10%, excluding title page and references.
The entire paper (including title
page and references) will be about 5 pages long.
Presentation: Spelling, proper punctuation, and readability in
terms of grammar and
presentation of ideas is expected.
Marking
See Int D 249, The Science of Joy and Happiness, Scholarly
Paper Rubric.

1 Scholarly Reflection Paper STUDENT NAME

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