Well-being and positive psychology (PERMA) · worksheet 115
Meaning is feeling that you belong to something bigger than yourself (people, a cause, passing something on). Accomplishment is the pride of moving towards your goals. Both feed well-being, even in small steps.
Before you start
- What it is for: To reconnect with what matters beyond yourself and recognise everything you have already done.
- 20 minutes the first time; then one new achievement a week.
- Meaning is personal: for some it is people, for others a cause, nature, faith or passing something on.
- Small achievements count as much as big ones, especially in a difficult period.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Reread your list when you doubt yourself: it shows your path, not only what is missing.
If you find it hard
If you can’t find any achievements, scale down: “I got through a hard week”, “I asked for help”: that counts.
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
Work on the last two pillars of the PERMA model: connecting activities with something bigger than the person (meaning) and recognising achievements, including modest ones.
Loss of meaning, burnout, retirement, transition, self-criticism, feeling of achieving nothing. Duration: 20 min in session; one addition a week.
References
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
Sin, N. L. & Lyubomirsky, S. (2009). Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: A practice-friendly meta-analysis. Journal of Clinical Psychology, 65(5), 467-487.
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).
