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INTRODUCTION PERMA PACK

table of contents

Introduction 4

What is PERMA? 5

Applications of PERMA 9

Criticisms of PERMA 11

This Product 13

References 15

3
PERMA PACK INTRODUCTION

n INTRODUCTION

Most people agree that they want to be happy. Indeed, philosophers, researchers,
and laypeople have explored and pursued happiness throughout history. Yet,
happiness can be elusive and hard to define. Happiness is, after all, a subjective
experience, meaning it varies from one person to another and between diverse
cultures: What brings happiness to one person might not afford the same level of
joy to another.

Colloquially, the terms happiness and subjective well-being are interchangeable.

However, while happiness often refers to a transient state marked by pleasant
emotions, subjective well-being is complex and multi-faceted, encompassing a
broader range of experiences like life satisfaction and connections with others [1].

One of the most influential frameworks in this domain is the PERMA model
[1] which proposes five key elements contributing to happiness and well-being:
Positive emotions, Engagement, Relationships, Meaning, and Accomplishments.
This introduction will give you an in-depth understanding of subjective well-
being, the PERMA framework, how you can use PERMA in various contexts, and
criticisms of the model that will help you make more informed decisions about
when and how to apply it.

X SUBJECTIVE WELL-BEING

Subjective well-being is a multidimensional construct encompassing both

hedonic elements (feeling good) and eudaimonic elements (finding meaning) [2].
It is not simply the absence of negative affect; it is the emotional and cognitive
interpretation of the quality of one’s life [2]. While fleeting feelings, like joy, can
change over a day or within a few minutes, subjective well-being is more stable
and enduring, encompassing these transient emotional states, long-term life
satisfaction, personal fulfillment, and a sense of purpose [1].

Subjective well-being is associated with myriad desirable outcomes. For instance,

individuals with heightened subjective well-being often experience educational
and occupational success, lower divorce rates, and more robust friendships than
their counterparts [3]. Subjective well-being can also lead to elevated workplace
productivity, more effective learning, increased creativity, and prosocial behaviors
[4]. People with high subjective well-being tend to enjoy better health outcomes,
are less likely to engage in risky behaviors [5], and have greater self-control, self-
regulation, and coping abilities [6].

At its core, subjective well-being transcends momentary happiness. It represents

a life imbued with purpose and meaning that brings personal and societal benefits.

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INTRODUCTION PERMA PACK

n WHAT IS PERMA?

The PERMA model evolved from Seligman’s original theory of authentic happiness,
which identified three core components: pleasure, meaning, and engagement [7].
However, pursuing these factors alone is not enough to ensure sustainable changes
in well-being [7]. Recognizing the limitations of his original theory, Seligman later
introduced two more factors: positive relationships and accomplishments, to
provide a more holistic understanding of well-being [7,8].

The PERMA model thus comprises five key elements that contribute to well-being:

Positive Emotions,
Engagement,
Relationships,
Meaning, and
Accomplishments.

PERMA provides a holistic approach to well-being by addressing multiple

dimensions, including emotional, psychological, and social factors, and by
enhancing positive emotions, achievements, sense of purpose, and social
connections. The PERMA model can also help people satisfy the three basic human
needs - autonomy, competence, and relatedness - which are key psychosocial
conditions for well-being and growth [2].

It is important to note that PERMA is not a theory of well-being but a framework

for well-being [1]. In other words, no measure determines subjective well-being
by itself - each of the five core elements represents a building block of happiness.

Let’s look at the five key elements of the PERMA model in more detail.

X POSITIVE EMOTIONS

The first component of the PERMA model reflects a desire to increase pleasure
while minimizing negative emotions [1]. Positive emotions are the pleasurable
(hedonic) elements of well-being, like happiness, gratitude, joy, enjoyment,
contentment, and love. When people experience these emotions, they tend to
perform better, engage more constructively in their relationships, and become
more optimistic about future possibilities [5]. They also recover more quickly from
setbacks, recognizing that mistakes and failures don’t define them [5].

Cultivating, savoring, and integrating positive emotions into daily life, as well as
visualizing positive future scenarios, can counteract the harmful effects of negative

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PERMA PACK INTRODUCTION

emotions and build physical, intellectual, psychological, and social resources that
promote resilience [9]. This element of the PERMA model is also associated with
life satisfaction, engagement, physical vitality, job success, strong relationships,
and better health outcomes [10].

It is important to note that this does not mean people should repress or avoid
negative emotions. Instead, we should accept all emotional experiences but
expose ourselves to more situations where positive emotions arise naturally.

How can people cultivate positive emotions?

Positive emotions are indicators of a flourishing life and, fortunately, can be

intentionally developed to improve well-being [9]. For instance, people can
increase positive emotions about the past through gratitude and forgiveness, in the
present through mindfulness, and for the future by fostering hope and optimism.

Savoring can enhance the impact of positive emotions, contributing to greater

engagement and appreciation of life’s pleasures [9]. Performing acts of kindness
generates positive emotions for the recipient and the giver, enhancing relationships
and meaning in the process, while reflecting on what is going well in life and
making important things more enjoyable can also increase positive emotions.

X ENGAGEMENT

Engagement, often likened to Csikszentmihalyi’s concept of ‘flow’, describes

a state of immersion in an activity where one loses self-awareness and feels a
profound connection to a task [11]. During flow, concentration is so intense that
time perception becomes distorted, and complete focus is on the activity at
hand [11].

Engaged individuals are more likely to experience positive emotions, a sense

of accomplishment, and a sense of meaning. All of these are components of
subjective well-being that contribute to optimal living and personal growth [12].
Engagement is also related to hope, zest, curiosity, humor, creativity, love of
learning, and persistence [12].

How can people increase engagement?

While engagement can occur in myriad activities from playing a musical

instrument to reading a book, it is more likely when someone fully deploys their
skills, strengths, and attention to a suitably challenging task.

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INTRODUCTION PERMA PACK

To enhance engagement, people can identify activities that induce flow and
leverage their strengths in new ways. People can also participate in activities that
resonate with personal values and interests and practice living in the moment,
even during daily activities or mundane tasks.

X RELATIONSHIPS

Humans are inherently social creatures, and relationships are a critical component
of well-being that satisfies the basic human psychological need for connection
[1]. Relationships in the PERMA model encompass a broad spectrum of social
interactions and connections, including those with family, friends, colleagues,
mentors, and the community. These relationships are not just about quantity but
also about the quality of social interactions and feelings of integration with society
or a community, feelings of being cared for by loved ones, and satisfaction with
one’s social network [10].

Positive connections and social support are crucial for emotional well-being
and give life purpose and meaning. Having strong social networks has been linked
to a myriad of positive outcomes, including better physical health, prevention of
cognitive decline, and even lower mortality rates [10]. Positive relationships are
also related to greater life satisfaction, hope, gratitude, and spirituality [10].

How can people build positive relationships?

People can prioritize the relationships that make them feel good and fully energized
by spending time with the people they care about, investing emotionally in those
relationships, and limiting negative relationships as much as possible. Sharing
good news and celebrating success with others also fosters bonds and better
relationships [13] Additionally, responding enthusiastically, particularly in close or
intimate relationships, increases intimacy, well-being, and satisfaction.

X MEANING

Within the PERMA framework, meaning goes beyond fleeting happiness,

encompassing a sense of belonging to and serving something bigger than oneself
[1]. It’s about focusing on what truly matters, especially when faced with challenges
or adversity.

Having meaning or purpose in life is different for everyone. Thus, meaning can
come from various sources, including one’s profession, social or political causes,

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PERMA PACK INTRODUCTION

creative endeavors, religious beliefs, extracurricular activities, or community

involvement. People with a sense of meaning tend to live longer, have greater life
satisfaction, fewer health problems, and heightened subjective well-being [14].

How can people build meaning?

Self-reflection can help people uncover what is meaningful to them, identify

strengths and values, align actions with what matters most, and engage in altruistic
activities. Things like helping others can provide a strong sense of meaning and
contribute to positive emotions and relationships. People can also set goals that
align with their values and contribute to a larger purpose or cause.

X ACCOMPLISHMENTS

Accomplishments refer to the setting, pursuit, and achievement of goals. Also

known as mastery, achievement, or competence, this component is about more
than just external markers of success; it’s about internal motivation and the joy
derived from striving for and reaching one’s goals [1]. A sense of accomplishment
contributes significantly to well-being, particularly when intrinsically motivated
or when working toward something for the sake of pursuit and improvement.
While external achievements, like awards and money, are recognized markers of
accomplishment, true fulfillment often comes from intrinsic motivations, such as
personal growth [15].

Accomplishments can lead to a range of positive psychological outcomes.

For instance, perseverance when aiming for a goal is linked to academic and
career success, life satisfaction, hope, engagement, a growth mindset, and good
health [10].

How can people achieve a sense of accomplishment?

Accomplishment can come from numerous domains, including the workplace,

sports, games, and hobbies, for example. People can set meaningful SMART
goals, reflect on past successes and what they mean, and identify creative ways
to celebrate small achievements. Tracking progress can boost motivation and
engagement with goals. Viewing mistakes as learning opportunities and learning
from failures can enhance resilience and contribute to future accomplishments.

It is important to note that while no single element defines happiness, each

contributes to it. Indeed, people can derive well-being from these five building
blocks to varying degrees and, while each component of the PERMA model stands
distinct, they are deeply interconnected. For instance, meaningful relationships
can enhance positive emotions, and accomplishments can boost engagement.

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INTRODUCTION PERMA PACK

n APPLICATIONS OF PERMA

The PERMA framework offers a multidimensional approach to well-being, with

applications ranging from education to the workplace. By focusing on the positive
aspects of human experience, the PERMA model is a valuable tool for enhancing
well-being in various contexts. While the following list is not exhaustive, it will
help you recognize the versatile nature of the PERMA framework. Let’s take a
closer look.

X PERMA IN SCHOOLS

In schools, the PERMA model can promote well-being among both students
and staff. For instance, school staff with higher levels of engagement and better
relationships report greater job satisfaction and organizational commitment [10].
Furthermore, assessing well-being across multiple domains offers the potential
for schools to understand and facilitate well-being in students [10].

Schools can use the PERMA framework to align activities with students’ passions,
promote gratitude practices, and foster collaboration among students, teachers,
and the community, for instance [16].

X PERMA IN THE WORKPLACE

In the workplace, the PERMA framework correlates with improved health, job
satisfaction, professional thriving, and commitment [10]. Addressing employee
well-being through the PERMA framework can lead to reduced turnover,
increased innovation, higher rates of organizational citizenship and community
volunteerism, and overall organizational success [17].

Organizations can apply PERMA to help foster positive relationships between

employees, recognize and celebrate achievements, offer challenging and
meaningful tasks, and align roles with employees’ strengths and passions, for
example.

X PERMA AT HOME

At home, the PERMA framework can be instrumental in creating a nurturing

environment that enhances family dynamics and improves well-being. By focusing
on the components of PERMA, households can cultivate a space where each
individual feels valued and connected [18]. A focus on the distinct components of

9
PERMA PACK INTRODUCTION

PERMA has also been shown to improve children’s mental health, resilience, and
well-being [19].

Families can use PERMA to engage in meaningful activities at home to increase

engagement, spend quality time together to strengthen bonds, and plan future
events to develop a sense of purpose and connection.

X PERMA IN HIGHER EDUCATION

When applied to higher education, PERMA offers a comprehensive approach to

student well-being that can enrich the educational experience and broaden the
focus to more than academic success [20]. Using the PERMA framework, higher
education institutions can help build strong, positive relationships between
students, faculty, and peers through open communication, understanding, and
collaborative learning [21].

Institutions can use PERMA to foster positive relationships, celebrate academic

milestones to promote a sense of accomplishment, and offer skill development
opportunities to boost student engagement with academic content [20].

X PERMA IN HEALTHCARE

The PERMA model can also be applied in healthcare settings to enhance the well-
being of patients and staff. PERMA can be used to improve patient well-being
by focusing on positive emotions, engagement in treatment plans, and building
relationships between healthcare providers and patients.

Using the PERMA model, health professionals can develop more holistic
treatment plans beyond symptom reduction to improve well-being and decrease
psychological distress [22]. For instance, the PERMA framework can increase
positive emotions, reduce negative emotions, and ease anxiety and depression in
individuals with breast cancer [23]. Recognizing and celebrating accomplishments
in healthcare, whether achieving a positive patient outcome or reaching a
professional milestone, can boost staff engagement and create a positive work
environment, leading to increased job satisfaction among staff and improved
patient outcomes [24].

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INTRODUCTION PERMA PACK

X PERMA IN THE COMMUNITY

In community development, the PERMA principles foster a sense of purpose and

connection among community members. By focusing on the five core elements of
the PERMA framework, community developers can create a positive and supportive
environment that promotes the well-being of those involved.

For example, engaging community members in meaningful activities, like

community service, local events, or town hall meetings, can enhance their sense
of purpose and connection and boost the well-being of community members [25].

n CRITICISMS OF PERMA

While the PERMA model is influential in myriad settings, it has encountered

criticisms. It is important to have a balanced view of the PERMA framework to help
you understand its strengths and weaknesses and make more informed decisions
about when and how to apply it. With this in mind, let’s take a closer look at some
of the criticisms of the PERMA model for well-being.

X PERMA IS TOO NARROW IN SCOPE

Some critics argue that PERMA doesn’t encompass all the components of well-
being [26]. Seligman acknowledged that the five elements of PERMA are not
exhaustive and encouraged researchers to explore additional components of
well-being beyond those in the PERMA model [27]. Proposed as a starting point
in the examination of well-being, PERMA is a measure of constructs that lead to
well-being rather than measuring well-being directly.

Extensions of PERMA (like PERMA+ and PERMA+4) build upon the original by
adding components, aiming to provide a more comprehensive framework for
understanding and improving subjective well-being. These additional elements
can vary depending on the context or the specific adaptation of the model, but
they generally include factors like physical health, economic security, sleep, and
optimism [8,26].

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PERMA PACK INTRODUCTION

X INDIVIDUAL DIFFERENCES

A criticism of the model is its lack of consideration for individual differences in

achieving and maintaining well-being. For example, the capacity to experience
positive emotions is moderately heritable and differs from person to person
[28]. Some people are, by disposition, low in the extent to which they experience
positive emotions, and PERMA does not explicitly account for genetic or biological
factors that may limit the experience of positive emotions.

While PERMA, like many traditional conceptions of happiness, focuses on

positive emotion, this is just one component of subjective well-being: there are
other routes to well-being, like building positive relationships and developing a
sense of meaning.

X PERMA & NEGATIVE EMOTIONS

PERMA has been criticized for its focus on positive emotions and neglect of
negative emotions, which are also an important component of well-being. While
PERMA does emphasize positive emotion, this is one facet of subjective well-
being. Extensions and variations of the model tend to include coping strategies for
negative emotions and stress management [3]. For instance, the PERMA-Profiler
includes negative emotion items to provide a more nuanced understanding of
well-being.

X CULTURAL VARIATIONS

Some critics contend that the PERMA model isn’t applicable across different
cultures, particularly in those who do not possess an individualistic view of
happiness [29]. The PERMA model is firmly rooted in Western psychological
traditions and emphasizes individual achievements and personal emotions, which
may not resonate in collectivist societies.

In short, PERMA may not fully capture well-being constructs in collectivist or

non-Western cultures and this should be taken into account when applying the
framework. While PERMA is a valuable framework, it may not be suitable for all
populations.

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INTRODUCTION PERMA PACK

n THIS PRODUCT

This product includes a diverse range of carefully curated exercises that can be
used to enhance positive emotions, engagement, relationships, meaning, and
accomplishment: the five pivotal components of the PERMA framework.

These science-based, practical tools are designed to provide clients with

engaging, actionable steps to enhance their well-being.

This PERMA tool pack includes

• 100 science-based PERMA tools;

• A summary of the most important research findings;
• 100 inspirational quotes;
• Coaching questions; and
• White-label user rights.

Enhancing and sustaining subjective well-being requires continuous effort. With

these tools, you can guide clients toward a purposeful, happy, and fulfilling life.

Each of the 100 exercises in this product is structured in the same way, consisting
of a background section, a goal description, advice for using the exercise, and
suggested readings.

X UNDERSTANDING THE ICONS

On the first page of every exercise, a legend is shown, consisting of several icons
(see fig. 1).

Figure 1: Legend of the exercises

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PERMA PACK INTRODUCTION

• The first icon displays which of the 5 PERMA key elements the tool belongs to.
• The second icon shows the type of activity or tool. The following options are
available:

» Exercise (an activity that is done once during a session)

» Assessment (a tool that aims to assess a trait or characteristic of a person)
» Overview (information that provides an overview or list of something;
research findings, facts, etc.)
» Advice (guidance for the helping professional about how to carry out a
certain activity)
» Meditation (a script for or description of a form of meditation)
» Intervention (an activity that needs to be done more than once during a
certain period)

• The third icon provides an estimate of the duration of the exercise. Note that
for some activity types, like overviews, advice, protocol, and interventions,
it is difficult to provide an estimate of the duration. In these cases, n/a (not
available) is written.
• The fourth icon describes the intended audience for this exercise; available
options include client, coach, or group.
• The last icon indicates whether this specific tool has been tested at least once
in a scientific study and published in a peer-reviewed journal (yes or no). Note
that if there is a strong theoretical and scientifically tested basis underlying the
tool, but the tool itself in its current form has not been directly addressed in
research, the icon will still indicate “no.”

X USING THE EXERCISES

Please note that the exercises in this product are not a substitute for a coaching
certification program, which we recommend you take before you call yourself an
official coach and see clients or patients.

Note that you are advised to use these exercises within the boundaries of your
professional expertise. For instance, if you are a certified clinician, you are advised
to use the exercises within clinical psychology. Likewise, a school teacher may use
the exercises in the classroom, but is not advised to use the exercises for clinical
populations. PositivePsychology.com B.V. is not responsible for unauthorized
usage of these exercises.

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INTRODUCTION PERMA PACK

n REFERENCES
1. Seligman, M. E. (2011). Flourish: A visionary new understanding of happiness and wellbeing.
New York, NY. Simon and Schuster.
2. Ryan, R. M., & Deci, E. L. (2001). On happiness and human potentials: A review of
research on hedonic and eudaimonic well-being. Annual Review of Psychology, 52,
141-166.
3. Butler, J., & Kern, M. L. (2016). The PERMA-Profiler: A brief multidimensional measure of
flourishing. International Journal of Wellbeing, 6.
4. Ruggeri, K., Garcia-Garzon, E., Maguire, Á., Matz, S., & Huppert, F. A. (2020). Well-
being is more than happiness and life satisfaction: A multidimensional analysis of 21
countries. Health and quality of life outcomes, 18, 1-16.
5. Kansky, J. (2017). Benefits of well-being: Health, social relationships, work, and
resilience. Journal of Positive Psychology and Wellbeing, 1, 129-169.
6. Maccagnan, A., Wren-Lewis, S., Brown, H., & Taylor, T. (2019). Wellbeing and society:
Towards quantification of the co-benefits of wellbeing. Social Indicators Research, 141,
217-243.
7. Seligman, M. E. (2002). Authentic happiness: Using the new positive psychology to realize
your potential for lasting fulfillment. Simon and Schuster.
8. Donaldson, S. I., van Zyl, L. E., & Donaldson, S. I. (2022). PERMA+ 4: A framework for
work-related wellbeing, performance and positive organizational psychology 2.0.
Frontiers in Psychology, 12, 6261.
9. Tugade, M. M., Fredrickson, B. L., & Feldman Barrett, L. (2004). Psychological resilience
and positive emotional granularity: Examining the benefits of positive emotions on
coping and health. Journal of Personality, 72, 1161-1190.
10. Kern, M. L., Waters, L. E., Adler, A., & White, M. A. (2015). A multidimensional approach
to measuring well-being in students: Application of the PERMA framework. The Journal
of Positive Psychology, 10, 262-271.
11. Csikszentmihalyi, M., & LeFevre, J. (1989). Optimal experience in work and leisure.
Journal of Personality and Social Psychology, 56, 815.
12. Wagner, L., Gander, F., Proyer, R. T., & Ruch, W. (2020). Character strengths and
PERMA: Investigating the relationships of character strengths with a multidimensional
framework of well-being. Applied Research in Quality of Life, 15, 307-328.
13. Siedlecki, K. L., Salthouse, T. A., Oishi, S., & Jeswani, S. (2014). The relationship between
social support and subjective well-being across age. Social Indicators Research, 117,
561-576.
14. Froh, J. J., Yurkewicz, C., & Kashdan, T. B. (2009). Gratitude and subjective well-being
in early adolescence: Examining gender differences. Journal of Adolescence, 32, 633-650.
15. Seligman, M. E. (2013). Building the state of well-being: A strategy for South Australia.
Government of South Australia.

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PERMA PACK INTRODUCTION

16. Lee, J., Krause, A. E., & Davidson, J. W. (2017). The PERMA well-being model and
music facilitation practice: Preliminary documentation for well-being through music
provision in Australian schools. Research Studies in Music Education, 39, 73-89.
17. Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect:
Does happiness lead to success? Psychological Bulletin, 131, 803-855.
18. Pentti, S., Fagerlund, Å., & Nyström, P. (2019). Flourishing families: Effects of a
positive psychology intervention on parental flow, engagement, meaning and hope.
International Journal of Wellbeing, 9.
19. Turner, J., Roberts, R., Proeve, M., & Chen, J. (2023). Relationship between PERMA and
children’s wellbeing, resilience and mental health: A scoping review. International
Journal of Wellbeing, 13.
20. Jørgensen, M. T., & Brogaard, L. (2021). Using differentiated teaching to address
academic diversity in higher education: Empirical evidence from two cases. Learning
and Teaching, 14, 87-110.
21. Heilporn, G., Lakhal, S., & Bélisle, M. (2021). An examination of teachers’ strategies
to foster student engagement in blended learning in higher education. International
Journal of Educational Technology in Higher Education, 18, 1-25.
22. Forgeard, M. J., Jayawickreme, E., Kern, M. L., & Seligman, M. E. (2011). Doing the right
thing: Measuring wellbeing for public policy. International Journal of Wellbeing, 1(1).
23. Fang, H., Zeng, Y., Liu, Y., & Zhu, C. (2023). The effect of the PERMA model-based positive
psychological intervention on the quality of life of patients with breast cancer. Heliyon.
24. Petrella, A. R., Hughes, L., Fern, L. A., Monaghan, L., Hannon, B., Waters, A., & Taylor, R.
M. (2021). Healthcare staff well-being and use of support services during COVID-19: a
UK perspective. General Psychiatry, 34(3).
25. Kim, J. (2021). What Kind of Community Development System Can Effectively Support
Citywide Philanthropic Efforts to Promote Community Well-Being? International Journal
of Community Well-Being, 1-34.
26. Merritt, S. H., Heshmati, S., Oravecz, Z., & Donaldson, S. I. (2023). Web of well-being:
re-examining PERMA and subjective well-being through networks. The Journal of
Positive Psychology, 1-11.
27. Seligman, M. (2018). PERMA and the building blocks of well-being. The Journal of Positive
Psychology, 13, 333–335
28. Naragon-Gainey, K., & Watson, D. (2016). Positive affectivity: The disposition to
experience positive emotional states. In The Oxford handbook of positive psychology (pp.
297-308). Oxford University Press.
29. Goh, P. S., Goh, Y. W., Jeevanandam, L., Nyolczas, Z., Kun, A., Watanabe, Y., & Jiang, J.
(2022). Be happy to be successful: A mediational model of PERMA variables. Asia Pacific
Journal of Human Resources, 60, 632-657.

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