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“PERMA” a Simple Guide to Finding Your Happiness

“PERMA” a Simple Guide to Finding Your Happiness

Being happy and living life to the fullest is what every human being is striving for. Now more than ever, people seem to put pursuit of happiness as their top priority. However, although the term happiness seems clear enough, the implication seems quite vague for most people. Is it just simple as – Be happy? And, more importantly, are we capable of being happy 24/7? Finally, are we chasing it too hard, so much so that it too often ends with us feeling disappointed and disillusioned instead of happy?

Clearly defining what makes us happy can be quite challenging for most of us. More so, there is not one universal factor that brings happiness for every human being. Whereas succeeding in their career and earning big salary can bring happiness to a banker, for example, a writer would feel same amount of happiness while reading a great book. Although happiness seems undefinable and elusive, and with no definite trigger, there are still certain techniques and methods we can use in order to improve the overall quality of our lives and outlook on life, which would, eventually lead to us feeling much happier and fulfilled.

The PERMA model of happiness

According to Martin Seligman, the “father of positive psychology”, there is a formula for happiness. By presenting five elements that make up PERMA and strongly influence one’s sense of personal happiness and fulfillment – Positive emotions, Engagement, Relationships, Meaning and Achievement, Seligman offers guidelines towards happier life. Understanding these elements and taking action towards improving some of them, is what Seligman advises for finding happiness.

    PERMA consists of 5 core elements that contribute to our happiness

    The 5 PERMA elements for achieving happiness

    1. Positive emotion

      Positive attitude is key to achieving happiness. However, having positive attitude doesn’t actually mean smiling all the time, but, quite contrary, it should never mean suppressing your emotions of any sort. Cultivating positive emotions requires accepting and understanding negative thoughts and emotions, learning about deep roots and causes of them, and ultimately, becoming better at finding positive sides to each scenario and circumstance.

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      In order to nurture positive emotions, we could take the 20/80 approach that is most often linked to business success and productivity. Yet, if we look at the approach from the standpoint of achieving happiness, we could consider the 20% as the time we spend doing small mindful exercises, such as meditation, reading, writing lists of positive aspects, gratefulness, etc. Those 20% of our time each day will then determine our feelings for the next 80% of our day no matter what circumstances we may encounter. Contrary to the popular opinion that it takes a great change in order for us to feel happy, it is actually determined by everyday small acts of self-love, mindfulness and appreciation.


      2. Engagement

        Engaging in an activity that is of importance to us makes us feel present in the now, and thus creates a feeling of bliss, personal importance, purpose and happiness.

        Remember how your days spent on a vacation seem to be a lot shorter compared to your regular work days, or how a day without a loved one seems like a year? The only difference in each example is our sense of engagement and enjoyment.

        In order to increase and maintain happiness levels in our lives, we need to allow ourselves to explore and discover activities that help us feel engaged with all of our senses. Finding our drive and passion also requires prioritizing ourselves and saying no to anything that doesn’t make us feel completely immersed, inspired and driven.

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        3. Relationships

          As social beings, our sense of personal fulfillment and happiness is dependent upon social relationship and connection with others on intellectual, spiritual, physical and emotional level. Creating and nurturing relationships is of utmost importance for general wellbeing and sense of belonging. Isolation and alienation pose some of the greatest risks for developing fear, anxiety and unhappiness.

          In order to fully apply this element of the PERMA model of happiness, we need to reflect on our current relationships and try to improve their quality. Nurturing close bonds with our friends, family members, relatives and lovers ultimately creates a strong and healthy base for us as it gives us the support and care we need throughout our life.

          Creating strong positive relationships and improving existing ones, is a process that requires taking the time to dedicate to people who are important to us. Spending quality time together, supporting each other and being invested in the lives of others will create a positive and healthy connection that increases our sense of purpose, belonging and happiness.

          Don’t be afraid to ask reflective question and deeply analyze your current relationships. This will give you the opportunity to become a better friend, sibling, parent or partner and to contribute to your own and the happiness of others around you.

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          4. Meaning

            Think of the great people throughout history and why we admire them so much. In a great majority of cases it is because of their purposeful and meaningful lives that have contributed greatly to humankind. Meaning and purpose in life contribute greatly to our sense of fulfillment and happiness since we all have that urge to dedicate our lives to something much bigger than ourselves, something that surpasses mere pursuit of materialistic wealth and small pleasures.

            If we think of our motivation and what triggers it, we would soon realize that we are much more motivated once we have a clear, greater goal ahead of us, as opposed to doing actions without a greater purpose.

            Finding purpose requires ignoring small, short-term pleasures and focus on the bigger picture instead. List out your dreams and goals in life, ask yourself what you want to be remembered by, what you want your legacy to be. And don’t be afraid if your dreams seem too big or unattainable at the moment. Focus on breaking it down into simple attainable steps. Count your strengths and work on your weaknesses step by step.


            5. Accomplishments and Achievements

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              The sense of achievement once we accomplish our goals highly contributes to the general feeling of happiness and fulfillment. Our sense of achievement is directly related to the previous element of meaning and setting goals. Achieving any size goals gives us a confirmation of our strength, abilities and perseverance.

              This is why it is important to break big goals into small, realistic ones, which can be achieved without losing drive and missing our targets. Perseverance contributes to our goal achieving and happiness in general. Once we decide not to give up, we have greater chances of accomplishing something. Similarly, once we stick to a goal and dedicate all of our strength, creativity and time to accomplish it, our sense of happiness will increase as a result of our dedication to a greater cause.


              See how Martin Seligman explains the PERMA model

              In order to get a better understanding, it’s best to listen to how to founder explain the model and how we can all start with this simple model to find our happiness!

              Featured photo credit: Unsplash via unsplash.com

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              Last Updated on September 28, 2020

              How To Study Effectively: 7 Simple Tips

              How To Study Effectively: 7 Simple Tips

              The brain is a tangled web of information. We don’t remember single facts, but instead we interlink everything by association. Anytime we experience a new event, our brains tie the sights, smells, sounds and our own impressions together into a new relationship.

              Our brain remembers things by repetition, association, visual imagery, and all five senses. By knowing a bit about how the brain works, we can become better learners, absorbing new information faster than ever.

              Here are some study tips to help get you started:

              1. Use Flashcards

              Our brains create engrained memories through repetition. The more times we hear, see, or repeat something to ourselves, the more likely we are to remember it.

              Flashcards can help you learn new subjects quickly and efficiently. Flashcards allow you to study anywhere at any time. Their portable nature lends them to quick study sessions on the bus, in traffic, at lunch, or in the doctor’s office. You can always whip out your flashcards for a quick 2 to 3 minute study session.

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              To create effective flashcards, you need to put one point on each flashcard. Don’t load up the entire card with information. That’s just overload. Instead, you should dedicate one concept to each card.

              One of the best ways to make flashcards is to put 1 question on the front and one answer on the back. This way, you can repeatedly quiz yourself into you have mastered any topic of your choice.

              Commit to reading through your flash cards at least 3 times a day and you will be amazed at how quickly you pick up new information.

              As Tony Robbins says,

              “Repetition is the mother of skill”.

              2. Create the Right Environment

              Often times, where you study can be just as important as how you study. For an optimum learning environment, you’ll want to find a nice spot that is fairly peaceful. Some people can’t stand a deafening silence, but you certainly don’t want to study near constant distractions.

              Find a spot that you can call your own, with plenty of room to spread out your stuff. Go there each time you study and you will find yourself adapting to a productive study schedule. When you study in the same place each time, you become more productive in that spot because you associate it with studying.

              3. Use Acronyms to Remember Information

              In your quest for knowledge, you may have once heard of an odd term called “mnemonics”. However, even if you haven’t heard of this word, you have certainly heard of its many applications. One of the most popular mnemonic examples is “Every Good Boy Does Fine”. This is an acronym used to help musicians and students to remember the notes on a treble clef stave.

              An acronym is simply an abbreviation formed using the intial letters of a word. These types of memory aids can help you to learn large quantities of information in a short period of time.

              4. Listen to Music

              Research has long shown that certain types of music help you to recall information. Information learned while listening to a particular song can often be remembered simply by “playing” the songs mentally in your head.

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              5. Rewrite Your Notes

              This can be done by hand or on the computer. However, you should keep in mind that writing by hand can often stimulate more neural activity than when writing on the computer.

              Everyone should study their notes at home but often times, simply re-reading them is too passive. Re-reading your notes can cause you to become disengaged and distracted.

              To get the most out of your study time, make sure that it is active. Rewriting your notes turns a passive study time into an active and engaging learning tool. You can begin using this technique by buying two notebooks for each of your classes. Dedicate one of the notebooks for making notes during each class. Dedicate the other notebook to rewriting your notes outside of class.

              6. Engage Your Emotions

              Emotions play a very important part in your memory. Think about it. The last time you went to a party, which people did you remember? The lady who made you laugh, the man who hurt your feelings, and the kid who went screaming through the halls are the ones you will remember. They are the ones who had an emotional impact.

              Fortunately, you can use the power of emotion in your own study sessions. Enhance your memory by using your five senses. Don’t just memorize facts. Don’t just see and hear the words in your mind. Create a vivid visual picture of what you are trying to learn.

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              For example, if you are trying to learn the many parts of a human cell, begin physically rotating the cell in your minds eye. Imagine what each part might feel like. Begin to take the cell apart piece by piece and then reconstruct it. Paint the human cell with vivid colors. Enlarge the cell in your mind’s eye so that it is now six feet tall and putting on your own personal comedy show. This visual and emotional mind play will help deeply encode information into your memory.

              7. Make Associations

              One of the best ways to learn new things is to relate what you want to learn with something you already know. This is known as association, and it is the mental glue that drives your brain.

              Have you ever listened to a song and been flooded by memories that were connected to it? Have you ever seen an old friend that triggered memories from childhood? This is the power of association.

              To maximize our mental powers, we must constantly be looking for ways to relate new information with old ideas and concepts that we are already familiar with.

              You can do this with the use of mindmapping. A mind map is used to diagram words, pictures, thoughts, and ideas into a an interconnected web of information. This simple practice will help you to connect everything you learn into a global network of knowledge that can be pulled from at any moment.

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              Learn more about mindmapping here: How to Mind Map to Visualize Your Thoughts (With Mind Map Examples)

              Featured photo credit: Alissa De Leva via unsplash.com

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