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PERMA Wellbeing Builder

emotional · easy · 15-20 minutes daily across all five pillars

What is PERMA Wellbeing Builder?

Seligman's five-pillar model of flourishing — Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment — operationalized as daily micro-practices that build each dimension systematically.

Is there evidence for it?

EVIDENCEstrong

How do you do PERMA Wellbeing Builder?

  1. 1.Positive Emotions: Do the 'Three Good Things' exercise each evening — write 3 things that went well today and why they happened
  2. 2.Engagement: Identify your top character strengths via the VIA survey and use one signature strength in a new way each day to enter flow states
  3. 3.Relationships: Practice 'Active Constructive Responding' — when someone shares good news, respond with enthusiasm, ask elaborating questions, and relive the positive event together
  4. 4.Meaning: Write a brief 'meaning statement' for your week — how did your actions connect to something bigger than yourself?
  5. 5.Accomplishment: Set one 'mastery goal' per week that stretches you slightly and celebrate completion with a specific reward

How long does it take?

15-20 minutes daily across all five pillars.

Is it hard to start?

easy.

Source: Seligman (2011) 'Flourish'; 2024 study in Journal of Education and Health Promotion showing significant improvement in wellbeing for PERMA-trained university students (P=0.001 at follow-up)
perma · wellbeing · flourishing · positive-psychology · happiness · meaning
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