Enhancing Well-being with the PERMA Model

In the quest to understand what constitutes a fulfilling life, the field of psychology has long grappled with the intricacies of human happiness. At the forefront of this exploration stands Dr. Martin Seligman’s PERMA model, a groundbreaking framework that shifts the focus from merely treating mental illness to actively cultivating well-being. This model, with its five core elements—Positive Emotions, Engagement, Relationships, Meaning, and Achievement—offers a comprehensive approach to thriving in our personal and professional lives.

As we delve into the rich tapestry of the PERMA model, we uncover the fundamental building blocks of a life well-lived, challenging us to reimagine our pursuit of happiness in a world that often prioritizes success over satisfaction. Join us as we embark on a journey through the pillars of Seligman’s vision, exploring how each component intertwines to elevate the human experience to its highest potential.

Introduction to the PERMA Model

Martin Seligman developed the PERMA model for wellness. He first presented this model during his inaugural address as the incoming president of the American Psychological Association in 1998. The model outlines five basic components contributing to human well-being and happiness. The five elements are believed to be universally pursued by humans for their own sake and contribute intrinsically to our well-being. The PERMA model serves as a valuable framework for understanding and measuring happiness and well-being.

The Five Components of the PERMA Model

Positive Emotion

Positive emotion is one of the five key elements of well-being within Seligman’s PERMA model. In this model, positive emotion refers to feelings of happiness, joy, gratitude, contentment, and other pleasurable emotions that contribute to overall well-being. It emphasizes the importance of experiencing positive emotions as a fundamental aspect of leading a fulfilling life.

Seligman wrote:

“Unlike the negative, firefighting emotions, which identify, isolate, and combat external irritants, the positive emotions broaden and build abiding psychological resources that we can call on later in life. Positive emotion does much more than just feel pleasurable; it is a neon sign that growth is under way, that psychological capital is accumulating” (Seligman, 2011, p. 66).

According to Seligman, cultivating positive emotions can lead to increased resilience, improved relationships with others, and better physical health. By focusing on fostering positive emotions such as optimism and gratitude, individuals can enhance their overall sense of well-being and life satisfaction. However, positive emotions are typically more subtle. Sheri Van Dijk explains that because “positive emotions are usually less intense than painful ones, sometimes it’s easy to miss them entirely, but if you don’t notice them, you don’t get to enjoy them while they’re there” (Van Dijk, 2012, p. 150).

In the context of the PERMA model, positive emotion is seen as a crucial component that contributes to an individual’s flourishing and optimal functioning in various areas of life. By nurturing positive emotions through activities like practicing mindfulness, engaging in hobbies that bring joy, or expressing gratitude regularly, individuals can enhance their overall well-being and quality of life.

See Positive Emotions for more on this topic

Engagement

Engagement, also known as “flow,” is another key element of well-being within Seligman’s PERMA model. In this context, engagement refers to the state of being fully immersed and absorbed in an activity or task that is challenging yet enjoyable. It involves experiencing a sense of timelessness, focus, and deep involvement in the present moment.

Flow State

According to Seligman, engagement plays a crucial role in promoting happiness and life satisfaction. When individuals are engaged in activities that align with their strengths and values, they are more likely to experience a sense of fulfillment and purpose. This state of flow can lead to increased creativity, productivity, and feelings of accomplishment (Seligman, 2011).

Engagement is an essential element of thriving. Jonathan Haidt explains that people “thrive under particular conditions, and psychologists can now tell us how love and work get converted into happiness and a sense of meaning.” Research showed that those identified as thriving found some purpose in an initial interest that invited moments of flow. When engagement in a purposeful activity becomes a frequent activity in peoples’ lives, they build relationships to people, practices, and values that deepened with time, inviting more and longer periods of flow. Haidt refers to this end state as “vital engagement.” Vital engagement creates “a relationship to the world that is characterized both by experiences of flow (enjoyed absorption) and by meaning (subjective significance)” (Haidt, 2003).

In the context of the PERMA model, fostering engagement involves identifying activities that promote optimal experiences and provide opportunities for personal growth and development. By seeking out tasks that challenge but do not overwhelm them, individuals can cultivate a sense of flow that enhances their overall well-being and contributes to a meaningful life. Embracing moments of engagement allows individuals to harness their skills and talents while experiencing joy and fulfillment in the process.

See Flow State for more on this topic

Relationships

Relationships play a significant role in promoting wellness within Seligman’s PERMA model. In this context, positive relationships with others are considered essential for achieving overall well-being and life satisfaction. Building and maintaining strong social connections is vital for emotional support, personal growth, and a sense of belonging.

According to Seligman, nurturing healthy relationships can lead to increased happiness, resilience, and longevity. Positive interactions with family members, friends, colleagues, and community members contribute to a sense of connection and fulfillment that enhances one’s quality of life.

Robert J, Waldinger and Marc Schulz, the current directors of the Harvard Longitude Study, wrote:

“Through all the years of studying these lives, one crucial factor stands out for the consistency and power of its ties to physical health, mental health, and longevity…one thing continuously demonstrates its broad and enduring importance: Good relationships.” (Waldinger & Schultz, 2023).

In the context of the PERMA model, fostering meaningful relationships involves cultivating empathy, compassion, trust, and effective communication skills. By investing time and effort in building supportive networks and deepening interpersonal connections, individuals can experience greater levels of happiness and well-being.

Ultimately, prioritizing relationships within the PERMA framework emphasizes the importance of social engagement as a key component of leading a fulfilling life. By valuing and nurturing positive relationships with others, individuals can enhance their overall wellness and thrive in various aspects of their lives.

See Human Connections for more on this topic

Meaning

In Seligman’s PERMA model, the concept of meaning refers to having a sense of purpose and direction in life. Meaning involves identifying one’s values, beliefs, and goals and aligning them with actions that bring fulfillment and satisfaction. Having a sense of meaning is essential for overall well-being and life satisfaction.

According to Seligman, individuals who live purposeful lives are more likely to experience greater levels of happiness, resilience, and mental well-being. By engaging in activities that are meaningful and significant to them, individuals can find a sense of fulfillment that goes beyond mere pleasure or positive emotions (Seligman, 2011).

Roy F. Baumeister, Ph.D., professor of psychology at Florida State University, wrote:

“The need for purpose is the need to regard one’s current activities as leading toward some desired goal or state of fulfillment”(Baumeister, 1992).

Within the context of the PERMA model, cultivating meaning involves reflecting on one’s values, setting meaningful goals, and engaging in activities that contribute to a greater good or serve a higher purpose. By connecting with something larger than themselves—whether it be personal growth, relationships with others, or contributing to society—individuals can experience a deeper sense of meaning in their lives.

See Meaning of Life for more on this topic

Responsibility to Create Meaning

Julian Baggini, founding editor of The Philosopher’s Magazine, wrote that according to Sartre , “purpose and meaning are not built in to human life.” Baggini goes on to explain because of this, “we are responsible for fashioning our own purposes. It is not that life has no meaning, but that it has no predetermined meaning.” Baggini adds that this requires us “to confront our own responsibility for creating meaning for ourselves” (Baggini, 2007, p. 12).

Embracing the concept of meaning within the PERMA framework highlights the importance of pursuing endeavors that resonate with one’s core values and beliefs. By seeking out opportunities for growth, connection, and contribution, individuals can enhance their overall well-being. Accordingly, by purposely engaging in meaningful activities, we create meaning. This process leads to a more fulfilling life, rich in purpose and significance.

Achievement

Achievement is a crucial component of Seligman’s PERMA model, which focuses on well-being and flourishing. In this context, achievement refers to setting and accomplishing meaningful goals that align with one’s values, strengths, and interests. Achieving personal milestones and successes plays a significant role in promoting happiness, self-esteem, and overall life satisfaction.

Seligman defines achievement as more than just being busy. He explains that our actions must be “toward a specific, fixed goal—a vector—as opposed to sheer distance” (Seligman, 2011).

According to Seligman, pursuing achievements that challenge individuals while also leveraging their skills can lead to a sense of accomplishment and fulfillment. By setting specific goals and working towards them with determination and perseverance, individuals can experience growth, confidence, and a greater sense of purpose.

Within the PERMA model framework, fostering achievement involves identifying areas for personal development or improvement. In addition, it also suggests we must take steps to reach desired outcomes. Whether it be advancing in one’s career, mastering a new skill, or overcoming obstacles through resilience and persistence, achieving goals contributes to an individual’s well-being. Successful achievement enhances motivation and self-efficacy.

Embracing the concept of achievement within the PERMA model emphasizes the importance of striving for personal success while acknowledging progress along the way. By celebrating accomplishments—big or small—and continuing to set new challenges for oneself, individuals can cultivate a sense of competence and agency that fuels their overall well-being and leads to a more fulfilling life.

Associated Concepts

• Eudaimonic and Hedonic Well-being: The PERMA model incorporates both eudaimonic and hedonic well-being. Eudaimonic wellbeing is about living in accordance with one’s true self and achieving personal growth. In contrast, hedonic well-being focuses on pleasure and happiness.
• Self-Actualization: Abraham Maslow’s concept of self-actualization, which refers to the realization of one’s potential and the pursuit of personal growth, aligns with the PERMA model’s emphasis on flourishing and well-being.
• Character Strengths and Virtues: The model suggests that using one’s individual strengths and virtues can lead to greater well-being. This is a central tenet of positive psychology, which aims to identify and cultivate positive traits.
• Resilience: The PERMA model also relates to the concept of resilience, or the ability to bounce back from adversity. By enhancing optimism and focusing on positive experiences, individuals can build resilience.
• Flourishing: The model is designed to help individuals and communities thrive, not just survive. Flourishing involves feeling good about life, having meaningful relationships, and achieving worthwhile goals.
• Broaden and Build Theory: This theory, proposed by Barbara Fredrickson, suggests that positive emotions broaden an individual’s thought-action repertoire, which in turn can build their personal resources over time.
• Explanatory style: This concept, also known as cognitive or attributional style, refers to an individual’s habitual way of explaining and interpreting events or situations in their life. It is a concept derived from attribution theory and cognitive psychology.

A Few Words by Psychology Fanatic

As we conclude our exploration of Seligman’s PERMA model, we are reminded of the profound simplicity and power within its framework. It is a beacon that guides us toward a more fulfilling existence, beyond the mere absence of distress. By embracing Positive Emotions, Engagement, Relationships, Meaning, and Achievement, we unlock the potential to not just live, but to flourish. This model serves as a testament to the resilience of the human spirit. It also reminds us of our boundless capacity for growth. May we all strive to embody the principles of the PERMA model, cultivating a life rich in contentment, connection, and accomplishment. In doing so, we pave the way for a future where well-being is not an afterthought, but a fundamental pursuit, integral to the tapestry of human experience.

Last Update: August 25, 2025

References:

Baggini, Julian (2007). What’s It All About?: Philosophy and the Meaning of Life. Oxford University Press; 1st edition.
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Baumeister, Roy F. (1992). Meanings of Life. The Guilford Press; Revised ed. edition.
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Haidt, Jonathan (2003). The Happiness Hypothesis: Finding Modern Truth in Ancient Wisdom. Basic Books; 1st edition.
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Seligman, Martin E.P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Atria Books; 1st edition.
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Van Dijk, Sheri (2012). Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage Your Emotions and Balance Your Life. New Harbinger Publications.
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Waldinger, Robert J.; Schulz, Marc (2023). The Good Life: Lessons from the World’s Longest Scientific Study of Happiness. Simon & Schuster.
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