Well-being and positive psychology (PERMA) · worksheet 106
The psychologist Martin Seligman describes five pillars of well-being: positive emotions, engagement, relationships, meaning and accomplishment (PERMA). Being well isn’t only about no longer suffering: it is also about nurturing these five pillars.
Before you start
- What it is for: To see at a glance what is going well and what is missing in your life, beyond the problems.
- About 15 minutes, calmly.
- It isn’t an exam or a diagnosis: it is a quick snapshot of how each pillar is right now.
- What matters isn’t the rating, but then choosing a single pillar to nurture.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
There is no good score. Choose a pillar that matters to you and in which a small step is possible, not necessarily the lowest.
If you find it hard
If everything seems low, that is often a sign of a difficult period: start with a single small gesture and talk to a professional.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person assess, simply, the five dimensions of the PERMA model (positive emotions, engagement, relationships, meaning, accomplishment) and choose one pillar to nurture.
A feeling of emptiness or routine, recovery after a difficult period, wanting to work on well-being and not only on symptoms. Duration: 15-20 min in session; repeat every 1-2 months.
References
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
Butler, J. & Kern, M. L. (2016). The PERMA-Profiler: A brief multidimensional measure of flourishing. International Journal of Wellbeing, 6(3), 1-48.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
