PERMA in our everyday lives
Final Project Science of Happiness
positive is the study of the strengths that enable individuals and communities to thrive. examines healthy states, such as happiness, strength of character and optimism. is study of wellbeing
FATHER OF POSITIVE PSYCHOLOGY
MARTIN SELIGMAN
Feb 2004 TED Talk
KEY FINDING IN POSITIVE PSYCHOLOGY:
happiness leads to
success.
“Tim is happy, so he must be great at his job too.” However, there’s also some evidence that people with higher well-being perform better on a range of work-related tasks: One pivotal study found that sales agents with a more positive outlook sold 37% more lifeinsurance policies than their less positive colleagues. “You Don’t Need to be Successful to be Happy” [fastcompany.com] According to Lyubomirsky, et al., (2005) numerous studies have shown that happy people tend to be successful across multiple domains in life, including work performance, health, income, friendship, and even marriage. ”Success Versus Happiness: What is More Important?” [positivepsychology.com] “Paul Zak, the director of the Center for Neuroeconomic Studies at Claremont Graduate University, found that at Zappos.com, joyful people were more productive, created environments that allowed them to be 22 percent more innovative, shed the stress of work more than 200 percent better than their less joyful colleagues, and were 17 percent more satisfied overall. Happy people don’t just earn more, they give more too…” Uthrive (pg 26)
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Focusing on positive emotions is more than smiling: it is the ability to remain optimistic and view one’s past, present, and future from a constructive perspective. Not to be confused with pleasure—which is connected to satisfying bodily needs for survival, such as thirst, hunger, and sleep.
Is there a task or activity that absorbs you into the current moment? Do you experience ‘flow’ when you are so immersed and time seems to pass by? People find enjoyment in different things, whether it’s playing an instrument, gaming, working on an interesting project or a hobby.
Do you have meaningful relationships? Not only considering romantic, but platonic and familial relationships. Are there people in your life who help you be your best self?
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Consider if there are people in your life who are dealing a lot of damage to your overall happiness and wellbeing.
Martin Seligman’s theoretical model of happiness.
Do you try to create, or do you already have meaning in your life? Is there something you attach to that is larger than yourself? Religion and spirituality provide many people with meaning, as can working for a good company, raising children, volunteering for a greater cause, and expressing ourselves creatively.
Are there any goals that you set up for yourself, things to look forward to completing? Working towards these goals and having something to look forward to is an essential part of feeling prideful and fulfilled. It is also important to set realistic goals and dwell on the feeling of achievent even in small things like fixing your room or learning to cook a dish.
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Try this: Imagine the PERMA model as buckets Shade in the buckets based on how fulfilled you are in each
Which 2-3 buckets are your fullest? Why do you percieve these buckets to be the fullest?
Which bucket is the emptiest? Why do you percieve this bucket to be the emptiest?
Our professors Dan and Alan say that when times are tough, we should check our buckets to see if any are empty. School work may leave us neglecting our relationships, or work may be so meaningful but you haven’t found yourself laughing often. Over the next week, try to target your emptiest bucket. Here are some ideas:
• The Good Day Experiment: Write down three good things that happened each day. • Do one to two conscious acts of kindness a day • Self-Compassion Pause: When you are having a tough time, pause and be mindful of struggles, your current situation, and how you cope. Show yourself compassion instead of being critical of inadequacies.
• Lessen Distractions: “The enemy of engagement is distraction” Try to phone away for at least an hour while getting work done • The Flow State: Try consciously to get “in the zone” when doing schoolwork or any activity • When you don’t want to do something, use a personal interest to help you complete the task. ex. make a song to memorize something for a test.
• Write down daily to-do lists in order of importance of difficulty (we have limited willpower so save the easier tasks for last) • Incremental shaping: Reward yourself for taking steps to reach your goals, instead of only after the goal is completed • Write down things you’ve accomplished that make you feel good and proud. Share these moments with a loved one and discuss how you can work toward creating more.
• In the morning when you open your email or social media, message one person in your life that you appreciate. • When good things happen, we tend to tell those close to us. When bad things happen we tend to sulk and be alone. The next time bad things happen, try speaking through your struggles with someone who cares for you. • Go out of your way to make a new relationship (no matter how small!)
• Meditate 10 mins for three days (Take advantage of NYU’s free meditation and yoga classes or download the Headspace app) • Volunteer at a local animal shelter • Try making decisions that place you in the position to be part of something greater than yourself. • Take on a new responsibility such as caring for a pet or taking a sibling to school