Welcome to the next episode of our vlog series “Happiness, a User Guide”. In our series, we use the PERMA model by prof Seligman to conceptualise happiness and well-being. We’re at episode four and arrived at the E of the PERMA model, which stands for Engagement.
Engagement – or flow – is one of the first manifestations of happiness I came across in my research; see this blog post from over six years ago. And it remains one of my favourites: flow is about the feeling you have when you’re so engaged in an activity that it feels as if time has stopped. Whatever you’re doing – like ice skating, tennis, or writing – is going automatically. Only after it ends, you realise you had an ‘optimal experience’. (The term is from prof Csikszentmihalyi, who studied flow).
To find out more on engagement – and maybe discover some ideas that can help you notice your optimal experience – watch the vlog below.
George Washington, James Madison, Thomas Jefferson, Benjamin Franklin and Alexander Hamilton. For most people in the United States and elsewhere, these names probably ring a bell. Together with may others, these man count under the Founding Fathers of the United States.
Could anybody be considered as a the founding father of happiness studies, or ‘positive psychology’ as the academic discipline is usually called? On such a list, academics like Christopher Peterson, Ed Diener, Mihaly Csikszentmihalyi, Daniel Kahneman, and Ruut Veenhoven deserve to be mentioned. And although every movement grows as result of interaction and cross-fertilisation, Martin Seligman probably is the primus inter pares. As president of the American Psychological Association, Seligman decided to focus his term on positive psychology.
What are Seligman’s achievements?
Getting up from a 2 to a 5…
As Seligman very well explains in his TED talk, psychology from its emergence in the early 20th century has been preoccupied with curing ill people. Psychologists have aimed to get people who score a 2 or a 3 up to a 5 or a 6. As a result of the focus on misery, psychologist have developed a complex system of classification and treatment of disorders. A large amount of psychological disorders that make people miserable can now be treated: a great advance for science.
… or from a 5 to an 8?
At the same time, there has been less attention for getting people that already score a 5 or a 6 up to a 7, 8 or 9 – or to understand what a 9 in happiness actually means. Come in Selligman and other positive psychologists. Since the 1980s, many scholars have measured and modeled happiness, and researched the link with happiness. Happiness is correlated with a lot of positive things, from longer healthy life years to better marriages and social relationships, and better performance in the education systems.
What an 8 means: flourishing
One of the most important contributions from Seligman is modeling what happiness is about, and what makes people ‘flourish’ in their personal life. Flourish is also the title of his 2011 book in which explains his ideas. This model is summarised with the acronym ‘PERMA’, standing for:
Positive Relations
Engagement
positive Relations
Meaning; and
Accomplishment
… as five elements contributing to a pleasant, good, or meaningful life.
The PERMA model. Source: Authentic Happiness website, Penn University
The next step: positive interventions
Then, the next step of the field of positive psychology is to find out what it is that gets people up to the higher numbers. This is where we get to ‘positive interventions’, or steps that can contribute to our happiness. Dr. Seligman and his team have developed and tested some twelve positive interventions.
In his talk, Seligman describes a few of them:
Three good things. Every evening, write down ‘three good things’ that happen during that day. This exercise trains gratitude
Have a beautiful day. The concept here is to ‘design’ a day to spend in a very pleasant way.
Gratitude visit. Think of someone important in your life who you couldn’t thank enough for their support to you. Write down why you appreciate what they’ve done for you. And then go and visit them to tell them.
