PERMA

• Positive psychology


  The study of happiness, flourishing, and what makes life worth living
• Areas of positive psychology research


  • Happiness
  • Optimism
  • Self-esteem
  • Well-being
  • Motivation
  • Flow
  • Strengths and virtues
  • Hope
  • Resilience
  • Mindfulness
  • Positive thinking
• Positive experiences


  • The past (well-being and satisfaction)
  • The present (happiness and flow)
  • The future (hope and optimism)
• PERMA Model


  Five core elements of psychological well-being and happiness developed by Martin Seligman
• Five factors of well-being in the PERMA Model


  • Positive emotion
  • Engagement
  • Relationships
  • Meaning and purpose
  • Accomplishment
• Flourishing


  A state of thriving, of being full of vitality, and prospering as individuals and as a group
• Positive emotion


  Experiencing happiness, optimism, joy, zest, amusement, hope, interest, love, gratitude, compassion, kindness, pride, and savoring good times
• Building positive emotions


  1. Keep a gratitude journal

  2. Do random acts of kindness

  3. Spend time with people who matter

  4. Surround yourself with "real" friends
• Engagement and flow


  Being so absorbed in an activity that you lose track of time
• Achieving engagement and flow


  1. Identify your strengths

  2. Be mindful

  3. Savor the moment

  4. Have a "buddy"
• Relationships


  Constantly building connections with others and establishing positive relationships
• Building good relationships


  1. Re-establish relationships with people you have lost touch with

  2. Give time

  3. Show positivity

  4. Develop your listening skills
• Meaning


  Belonging to and serving something you think is better than the self
• Building meaning in life


  1. Discover meaning

  2. Find your passion

  3. Reflect on your values

  4. Do something for someone
• Accomplishment


  The sense of satisfaction at the end of a process
• Feeling a sense of accomplishment


  1. Set goals

  2. Celebrate success

  3. Be patient and persevere
• Grit


  Working strenuously toward challenges, maintaining effort and interest over years despite failure, adversity, and plateaus in progress
• Psychological assets of gritty people


  • Interest
  • Practice
  • Purpose
  • Hope
• Higher levels of grit


  Increased self-control, better mental well-being, life satisfaction, feelings of worth, resilience and growth mindset and lower levels of perceived stress
• Lower grit levels


  Self-reported anxiety and depression among university students
• Goal


  A target or objective of a motivated and directed chain of behaviors
• Basic principles of goal setting


  • Clarity
  • Challenge
  • Commitment
  • Feedback
  • Task complexity
• Hierarchy of goals


  • Low level goals
  • Mid-level goals
  • Top-level goals