What are the 7 strengths?

Introduction: why a short list of strengths can help

A compact list of examples of character strengths can make personal development more manageable. The VIA classification is the standard reference for character strengths in research and applied practice, and it defines a broader set that this article draws from for illustration VIA Institute on Character.

This article presents seven example strengths as a practical subset you can read about and try. The selection is illustrative and not a ranking of importance; it is meant to show how a short list can map to assessment and everyday practice.

Expect clear definitions, everyday examples, brief assessment guidance, and simple exercises. The intent is informational and attribution-based, not a promise of outcomes.

What are character strengths? Definition and context

The VIA classification and the 24 strengths

Character strengths are positive traits reflected in thoughts, feelings, and actions that contribute to a fulfilling life. The VIA Classification lists 24 distinct strengths grouped under broader virtue headings and is widely used as the applied taxonomy in research and practice VIA Institute on Character.

How researchers and practitioners use the taxonomy

Researchers and practitioners use the VIA framework for assessment, to guide strengths-based interventions, and to structure reflection work in clinical and organizational settings. The foundational classification originates with Peterson and Seligman and continues to inform applied tools and surveys Character Strengths and Virtues.

Why these seven examples were selected

The seven example strengths chosen here are illustrative because they are explicitly included in the VIA list, are commonly targeted in applied interventions, and are teachable through brief, concrete practices. The selection is based on prevalence in practitioner materials and relevance to daily life.

These criteria are meant to show one practical way to focus effort, not to suggest these seven are the only important strengths. The choice follows summaries from applied guides and clinical resources rather than claiming superiority.

The seven strengths explained

Courage

Courage is characterized by facing fears and taking responsible action despite discomfort, and it is one of the strengths listed in the VIA taxonomy. A simple everyday example is speaking up respectfully to raise a concern at work when it matters for accountability VIA Institute on Character.

Perseverance

Perseverance refers to finishing tasks and persisting toward goals even when progress is slow; it appears among the 24 VIA strengths. An everyday example is setting a small, repeatable target to finish a personal project and following it across weeks until completion VIA Institute on Character.

Kindness

Kindness involves caring for others through helpful actions and empathy, and it is explicitly listed in the VIA framework. A concrete example is offering to help a neighbor with a practical errand when you have time to do so VIA Institute on Character.

Integrity

Integrity, often described as honesty and consistency with one’s values, is a named VIA strength. In everyday life it can look like acknowledging an error at work and taking steps to correct it rather than concealing it VIA Institute on Character.

Curiosity

Curiosity is marked by interest in learning and exploring new experiences; it is included in the VIA list. A daily example is deliberately asking a colleague about how they solved a task so you can learn an alternative approach VIA Institute on Character.

Gratitude

Gratitude involves noticing and appreciating people and events; it is one of the VIA strengths. Practically, a short gratitude note or a weekly log of things you noticed and appreciated counts as a simple application VIA Institute on Character.

Self-regulation

Self-regulation refers to managing impulses, emotions, and behaviors in service of longer-term goals, and it appears in the VIA taxonomy. A clear example is setting a small rule for screen time during focused work blocks and following it to maintain concentration VIA Institute on Character.

How to identify your strengths: assessment and reflection

The VIA Survey is a commonly used, validated self-assessment that helps people identify their top or signature strengths and is the usual first step for a focused development plan VIA Institute on Character and a practical guide at PositivePsychology.com.

If you do not take the formal survey, try short reflection prompts: list three activities that energize you, note five actions you do reliably, and ask two people who know you what they see as your strengths. Record your top three themes and use them to choose a target for practice.

Practical, evidence-informed ways to build each strength

Practitioner guides and university resources summarize common exercises such as strengths-spotting, using a signature strength in a new way, and gratitude journaling, which are associated with short- to mid-term improvements in well-being in applied studies and practice reports Positive Psychology Center.

Try strengths-spotting by noting one instance per day when you or someone else shows a named strength. This builds awareness and helps you see ordinary behavior as a resource. A short example: record one act of kindness you observed and what followed.

Use the “signature strength in a new way” exercise by picking a top strength, then planning one specific behavior this week that uses it in a different setting. For instance, use curiosity to explore a new process at work with a short interview of a coworker.

Start small: set a single, specific behavior goal tied to a chosen strength, such as sending one sincere gratitude note this week or practicing a three-minute breathing pause before a stressful meeting. Simple, teachable practices like these are recommended across clinical and practitioner resources Mayo Clinic.

Using strengths at work and in relationships

The applied literature suggests that applying strengths at work and within relationships tends to raise engagement and relationship satisfaction when combined with reflection and deliberate practice, though effect sizes and long-term durability vary by context Greater Good Science Center.

At work, try a small experiment: pick one strength to use during meetings for a week, then reflect on engagement and outcomes. In relationships, strengths-based communication involves naming a partner’s contribution and describing the impact, which builds positive recognition when practiced consistently.

How to choose which strengths to prioritize

Use three decision criteria: fit with current goals, feasibility of small practices, and values alignment with your social context. These criteria help turn a long list into a focused plan for the near term.

Start with either one signature strength from a validated assessment or one growth area you notice in reflection. Set a small behavior goal tied to that strength and avoid trying to practice many strengths simultaneously.

Common mistakes and pitfalls when practicing strengths

A common pitfall is overusing a single strength or applying it out of context. For example, using blunt honesty without tact can strain relationships rather than help them. Check context and seek feedback.

Another frequent error is skipping reflection and measurement. Track a simple metric, like days you completed the micro-task, and pair practice with short notes on what changed. Implementation reviews and cautions about variability appear in applied research summaries American Psychological Association.

A simple weekly plan: a template to try

Day 1: Choose one strength and write one specific behavior goal for the week. Day 2: Practice the behavior for 10 to 15 minutes. Day 3: Note one small observation about how you felt. Day 4: Repeat the action and ask for brief feedback if possible. Day 5: Try a slightly different context for the same behavior. Day 6: Make a small adjustment. Day 7: Complete a weekly reflection.

Track progress with three quick prompts: what I did, what I noticed, and one change for next week. Adjust the plan based on these short self-checks and consider repeating the week with a refined goal.

Three short scenarios that show these strengths in action

At work: Using curiosity to solve a problem, a team member asks targeted questions about a process, gathers ideas, and proposes one low-risk change to test. Reflection prompt: what new information did you learn and how did it change your next choice?

At home: Kindness and relationship repair, someone acknowledges a missed promise and offers a small act of support. Reflection prompt: how did the gesture affect tone and willingness to talk?

In community: Courage in a public conversation, a person calmly raises a concern at a neighborhood meeting and suggests a practical next step. Reflection prompt: what did you notice about your comfort and the group response?

When to adapt the approach or seek professional support

Self-guided strengths work is useful for many people, but seek professional support when distress, persistent functional impairment, or severe mental health symptoms are present. Clinicians may integrate strengths-based exercises with other treatments as part of a broader plan Mayo Clinic.

If simple experiments do not produce helpful change, consider consulting a qualified clinician who can assess the situation and suggest adapted or structured interventions. Clinical summaries recommend cautious, evidence-aligned application of strengths work in therapeutic settings American Psychological Association.

Quick reference: checklist and prompts for the seven strengths

Courage: speak up respectfully once this week. Perseverance: set a 10-minute daily work block. Kindness: perform one small helpful act. Integrity: note one truthfully reported observation. Curiosity: ask one open question. Gratitude: write one line in a gratitude log. Self-regulation: try a single rule for focused time.

Weekly check-in template: what I did, what I noticed, one change for next week. Use the VIA Survey results where available to personalize these prompts and choose a signature strength to prioritize VIA Institute on Character.

Conclusion and further reading

To take a next step, pick one small action from the weekly plan and try it for seven days. The VIA Survey is a practical next step for personalized assessment and to identify signature strengths for focused practice VIA Institute on Character. For a related entry point on this site, consider the Michael Carbonara homepage.

Primary sources and practical guides referenced in this article include the VIA Institute resources, university practitioner materials, and clinical summaries that synthesize evidence and practice. Use them to learn more and to adapt the short experiments to your context.