Discover the PERMA model by Martin Seligman — the five essential elements of well-being in positive psychology. Learn how Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment can transform your life with practical applications and research-backed strategies.
The PERMA model is a foundational framework in positive psychology developed by Dr. Martin Seligman, often called the father of positive psychology. It identifies five core elements that contribute to human flourishing and well-being. Whether you’re a mental health professional, educator, business leader, or simply someone interested in improving your quality of life, understanding PERMA can provide a roadmap to greater happiness and fulfillment.
What is the PERMA Model?
PERMA is an acronym representing five essential elements of psychological well-being and flourishing:
P — Positive Emotion
E — Engagement
R — Relationships
M — Meaning
A — Accomplishment
Introduced in Seligman’s 2011 book Flourish, this model shifted psychology’s focus from merely treating mental illness to actively cultivating well-being and human potential.
The Five Elements of PERMA Explained
1. Positive Emotion (P) — Cultivating Joy and Contentment
Positive emotion encompasses experiencing feelings like joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love. This isn’t about toxic positivity or ignoring negative emotions, but rather cultivating the ability to experience and savor positive feelings.
Within limits, we can increase our positive emotion about the past by cultivating gratitude and forgiveness, about the present through savoring and mindfulness, and about the future by building hope and optimism. Research shows that positive emotions broaden our thinking, build personal resources, and contribute to overall life satisfaction.
Practical ways to increase positive emotion:
• Practice gratitude journaling daily
• Engage in mindfulness meditation
• Celebrate small wins and accomplishments
• Spend time on activities you genuinely enjoy
2. Engagement (E) — Finding Your Flow State
Engagement refers to being fully absorbed in activities where you experience “flow” — that state where you’re so immersed that you lose track of time. When we’re truly engaged in a situation, task, or project, we experience a state of flow: time seems to stop, we lose our sense of self, and we concentrate intensely on the present.
This happens when your skills match the challenge level of what you’re doing. Finding engagement means identifying activities that naturally captivate your attention and allow you to use your strengths. This could be anything from playing music to coding to having deep conversations to solving complex problems.
How to increase engagement:
• Identify activities that naturally absorb your attention
• Match challenge level to your skill level
• Use your signature strengths regularly
• Minimize distractions during focused work
3. Relationships (R) — Building Meaningful Connections
Relationships emphasizes that positive connections with others are central to well-being. Humans are fundamentally social beings, and meaningful relationships provide support, love, and purpose. Humans receive, share, and spread positivity to others through relationships, and relationships can be strengthened by reacting to one another positively.
This includes romantic relationships, friendships, family bonds, and community connections. Research consistently shows that people with strong social connections live longer, experience less depression and anxiety, and report higher levels of happiness.
Quality matters more than quantity — having a few deep, authentic relationships is more beneficial than many superficial ones.
Ways to strengthen relationships:
• Practice active listening and empathy
• Express appreciation and gratitude to others
• Invest time in meaningful conversations
• Be present and fully engaged with loved ones
4. Meaning (M) — Connecting to Something Greater
Meaning involves belonging to and serving something bigger than yourself. Meaning prompts the question of “why” and helps people learn that there is something greater than one’s self.
This could be through work that contributes to society, religious or spiritual practices, volunteering, raising children, creating art, or any pursuit that connects you to larger values and purposes. Meaning answers the question “why” in your life and provides direction beyond personal pleasure.
People who report having meaning in their lives show greater resilience in the face of adversity and maintain motivation even during difficult times.
How to cultivate meaning:
• Identify your core values and live according to them
• Contribute to causes larger than yourself
• Engage in volunteer work or community service
• Find purpose in your professional or creative work
5. Accomplishment (A) — Pursuing Achievement and Mastery
Accomplishment is about pursuing achievement and mastery for its own sake. This includes setting goals, working toward them, and experiencing the satisfaction of progress and completion. Unlike the other parts of PERMA, accomplishments are sometimes pursued even when they don’t result in positive emotions, meaning, or relationships.
Unlike engagement, accomplishment is focused on the outcome and the sense of competence that comes from achieving something, whether large or small. This could be completing a marathon, finishing a degree, mastering a musical instrument, or achieving professional milestones.
Ways to build accomplishment:
• Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
• Break large goals into manageable steps
• Track your progress and celebrate milestones
• Develop grit and perseverance in pursuit of long-term goals
Why the PERMA Model Matters for Well-Being
Seligman created this model as part of his work shifting psychology’s focus from treating mental illness to actively cultivating well-being, introducing it in his 2011 book Flourish. Research shows that people who score higher across these five domains tend to have:
• Better mental health and lower rates of depression
• Improved physical health and longevity
• Greater life satisfaction and happiness
• Enhanced resilience when facing challenges
• Stronger immune system functioning
Additionally, PERMA is also a better predictor of psychological distress than previous reports of distress, meaning that proactively working on the components of PERMA not only increases aspects of well-being, but also decreases psychological distress.
Applying PERMA in Daily Life
The beauty of the PERMA model is its practicality. You can assess your current state across all five elements and identify which areas need attention. Some people might have strong relationships but lack meaning, while others might have accomplishment but little positive emotion. The model encourages a balanced approach to well-being rather than focusing on just one aspect of life.
PERMA in Education
Schools implementing PERMA-based programs help students build resilience and well-being alongside academic skills. Positive education programs teach students how to identify their strengths, develop meaningful relationships with peers, find engagement in learning, and set meaningful goals.
PERMA in the Workplace
Organizations use the PERMA framework to create healthier work cultures and improve employee satisfaction. This includes fostering positive team dynamics, providing opportunities for skill development and flow, recognizing achievements, and helping employees connect their work to larger organizational missions.
PERMA in Therapy and Coaching
Mental health professionals and life coaches use PERMA as an assessment and intervention framework. By evaluating clients across all five dimensions, practitioners can identify specific areas for growth and develop targeted strategies for improving overall well-being.
Measuring Your PERMA Well-Being
The University of Pennsylvania’s Positive Psychology Center has developed the PERMA Profiler, a validated assessment tool that measures well-being across all five domains. This questionnaire helps individuals understand their current levels of flourishing and identify specific areas for improvement.
Regular self-assessment can help you track progress and adjust your strategies for cultivating well-being over time.
Research Supporting the PERMA Model
Since its introduction, the PERMA model has been extensively researched and validated across diverse populations and cultures. Studies have shown:
• Strong correlations between PERMA elements and life satisfaction
• Effectiveness in reducing symptoms of depression and anxiety
• Improved academic performance in students
• Enhanced workplace productivity and job satisfaction
• Better health outcomes and lifestyle behaviors
Getting Started with PERMA
Ready to apply PERMA to your life? Here’s how to begin:
1. Self-Assessment: Rate yourself on each of the five elements. Where do you feel strongest? Where do you struggle?
2. Start Small: Choose one element to focus on initially. Trying to improve all five at once can be overwhelming.
3. Set Specific Goals: Define concrete actions you’ll take. For example, “I’ll practice gratitude by writing down three things I’m grateful for each evening.”
4. Track Progress: Keep a journal or use an app to monitor your well-being over time.
5. Adjust and Expand: As you build momentum in one area, gradually incorporate practices that address other elements.
6. Seek Support: Consider working with a coach, therapist, or joining a positive psychology group for guidance and accountability.
Conclusion: Flourishing with PERMA
The PERMA model offers a comprehensive, evidence-based framework for understanding and cultivating well-being. By intentionally developing all five elements — Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment — you can build a more fulfilling, resilient, and flourishing life.
Remember that well-being is not a destination but a journey. The PERMA model provides a roadmap, but the specific path you take will be unique to your values, circumstances, and aspirations. Start where you are, use what you have, and take consistent small steps toward greater flourishing.
Understanding and intentionally cultivating all five elements can lead to a more fulfilling, resilient, and flourishing life — not just for yourself, but for those around you as positivity and well-being naturally spread through relationships and communities.
Helpful Resources and Further Reading
Official Sources:
• Penn Positive Psychology Center: https://ppc.sas.upenn.edu/
• PERMA Theory Overview: https://ppc.sas.upenn.edu/learn-more/perma-theory-well-being-and-perma-workshops
• PERMA Profiler Assessment: https://ppc.sas.upenn.edu/resources/questionnaires-researchers/perma-profiler
Educational Resources:
• PositivePsychology.com PERMA Guide: https://positivepsychology.com/perma-model/
• MindTools PERMA Model: https://www.mindtools.com/as97w8i/the-perma-model/
• Wikipedia PERMA Model: https://en.wikipedia.org/wiki/PERMA_model
Academic Research:
• PERMA in Undergraduate Students: https://pmc.ncbi.nlm.nih.gov/articles/PMC9607835/
• Measuring Well-being in Students: https://pmc.ncbi.nlm.nih.gov/articles/PMC4337659/
Keywords: PERMA model, positive psychology, Martin Seligman, well-being framework, flourishing, positive emotion, engagement, flow state, relationships, meaning, accomplishment, mental health, happiness, life satisfaction, positive psychology theory, PERMA profiler, well-being assessment, psychological well-being, human flourishing, resilience
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