PERMA — A Science-Backed Formula for Happiness

Happiness is a universal human goal. And, while most of us are cheerful some — if not most — of the time, our happiness is not something we necessarily feel in control of. Sure, we may know some shortcuts, like eating ice-cream and watching Netflix, but that type of happiness is shallow and shortlived. It’s fun for a while, but we know it’s not the secret to long-lasting satisfaction and contentment.

It seems weird that many of us don’t have a clear idea of how to achieve something as important as long-term happiness.

Society likes to sell us on the dream that material possessions and fancy goods can bring us happiness. They may work in the short-term, but once the novelty wears off, you get bored with your latest gadget or pair of sneakers. Then you need to buy something new to maintain the high, like a junkie chasing their next hit. That’s not healthy or sustainable.

Happiness may seem readily available and easy to obtain short-term. But deep, lasting satisfaction — the kind that makes you feel content and at peace with the world — can be elusive.

Because here’s the thing. Finding happiness is counter-intuitive. It can’t be bought or owned. It is not something tangible you can hold on to. You discover it indirectly by doing things for which happiness is not the primary goal. That’s right; happiness, which is so integral to life, is a by-product of doing other things.

The psychology of happiness

Martin Seligman was a psychologist who was instrumental in bringing positive psychology into the mainstream in the nineties. He developed the PERMA model, which identifies the main factors that contribute to a person’s wellbeing and happiness. These factors are:

Positive emotions, such as satisfaction, pride, excitement, awe, happiness, and joy.

Engagement in activities that build on personal interests. Regular involvement in tasks that lead to a flow state by offering the right level of challenge.

Relationships. Receiving, sharing, and spreading positivity with other people.

Meaning. Finding meaning and pursuing a purpose in things that are greater than oneself.

Accomplishments. The pursuit of success and mastery. These can be individual or community-based, fun, or work-related.

Seligman advised that you should spend your time pursuing activities that embrace these qualities. He also recommends engaging in these pursuits for their own sake rather than the express purpose of improving your wellbeing. His key point is that happiness is not something that should be deliberately aimed for; rather, it is the product of a life well-lived.

If you want to be happy, do not make happiness the goal that your actions are centered around. Instead, focus on living a life where you are engaged in meaningful tasks and have healthy relationships with people you care about.

Putting it into practice

Direct your energy into accomplishing things — big or small — that feel rewarding. Engage in activities that allow you to experience flow states and develop your skills. Work patiently, incrementally, on long-term goals. Don’t seek easy fixes and short-term dopamine hits. Life is a marathon, not a sprint.

Be proactive about dealing with things that impact negatively on your life. Don’t complain.

Be involved in a community. That may be your family, your friendship group, your local community, or an online network based around a common interest. Help people in that community. Doing things for others is one of the most effective ways to make yourself feel good.

Write down something you are grateful for every day, either in a journal or the notes app on your phone. Reflecting on the positive things in your life and acknowledging them daily is a proven mood elevator that supports a long-term positive outlook on life. Don’t try to change that which you have no influence over. Focus on the things you have control over and where you have agency.

The cumulative effect of a life lived this way should be a feeling of wellbeing, contentment, and gratitude. The elements of happiness are simple in principle but not necessarily easy to maintain in practice. Still, you don’t need to be perfect. Just do what you can when you can, give yourself permission to switch off occasionally, and forgive yourself when you fall short of your expectations. That will be plenty.

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