PERMA: The 5 pillars of well-being according to Seligman

What makes for a good life? This question has accompanied humanity for centuries—and yet, for many of us, it feels fresh and personal every day. Not as a philosophical puzzle, but as a genuine, living quest: Am I on the right path? Am I truly living, or am I just going through the motions? Psychologist Martin Seligman’s PERMA model could serve as a helpful framework for addressing precisely these questions. It doesn’t come from esotericism, but from science—more specifically, from positive psychology, a field of research that doesn’t focus on what goes wrong with people, but on what helps them thrive. Perhaps you’ll find something in these five pillars that feels true to you.

What is the PERMA Model? A Framework for Human Flourishing

Martin Seligman, one of the most prominent figures in positive psychology, published the PERMA model in 2011 in his book Flourish. In it, he describes five elements he considers central to what people experience as fulfilling, vibrant, and meaningful—not just as temporarily happy, but as flourishing in a deeper sense.

The acronym PERMA stands for five English terms that translate well into German: P for positive emotions, E for engagement, R for relationships, M for meaning, and A for accomplishment. Seligman (2011) explicitly emphasizes that no single element is sufficient and that each person can develop their own unique weighting of these dimensions—so there is no universal master plan for a good life, but rather a map with multiple paths.

What distinguishes the model from simple self-help formulas is its scientific foundation. In their review article Doing the Right Thing, Forgeard and colleagues (2011) examined how the individual PERMA dimensions can be empirically measured and researched—and concluded that the model can provide a valuable framework for not only subjectively describing well-being but also systematically understanding it. At the same time, the authors point out that well-being remains a multifaceted construct that cannot be reduced to a single formula.

Positive Emotions: More Than Just a Good Mood

The P in the PERMA model stands for positive emotions—and means much more than simply trying to be happy all the time. Seligman (2011) uses this term to describe a broad spectrum of experiences: joy, gratitude, serenity, interest, hope, pride, cheerfulness, inspiration, awe, and love can all be part of this element.

Some people believe that positive emotions are primarily a result of external circumstances—that one can only be happy when life is going well. Research, however, suggests that the opposite is true: Positive emotions can broaden one’s attention, foster creative thinking, and build resilience—a connection that psychologist Barbara Fredrickson described in her so-called Broaden-and-Build theory. This does not mean that negative feelings should be avoided—they are part of the human experience and have their own value. Rather, it is about making more room for the positive moments as well.

For many people, it can be helpful to consciously pause and ask: What felt good today, even if it was small? Perhaps it’s the first coffee in the morning, a conversation that energizes you, or the afternoon sunlight. Such moments can potentially be cultivated—not as a duty, but as a kind invitation to yourself.

Engagement: Flowing with Your Own Strengths

The E stands for engagement—and describes that state many people experience as particularly alive: being completely absorbed in an activity, losing track of time, feeling neither bored nor overwhelmed. Psychologist Mihaly Csikszentmihalyi described this experience as “flow,” and Seligman (2011) draws on this concept to make clear that genuine engagement is more than just being occupied—it is a connection with what one is doing.

Engagement, as defined by the PERMA model, is closely linked to personal strengths. When someone takes on a task that aligns with their natural talents and interests, it can generate a significantly higher degree of immersion than when one struggles through obligations. This does not mean that challenging work should be avoided—often it is precisely the challenge that enables flow. But it should, as much as possible, be in harmony with one’s own resources.

Kern and colleagues (2015) demonstrated in a large-scale study of the PERMA model in the workplace that engagement can be one of the strongest predictors of job satisfaction and subjective well-being—even independent of salary or career level. Some people experience this sense of immersion not only at work, but also while playing sports, making music, cooking, or writing. It might be worth reflecting on: When was the last time I experienced this?

Relationships: The Power of Genuine Connection

The R in the PERMA model stands for relationships—and it is perhaps the element that most people intuitively recognize as important, even though it is often neglected in everyday life. Seligman (2011) emphasizes that humans are social beings who need connection to thrive—not in the sense of having the largest possible social network presence, but in the sense of genuine, meaningful connections.

Research suggests that the quality of relationships may be more important than their quantity. It’s about the feeling of being seen and understood—about reciprocity, trust, and the experience of not being alone. Butler and Kern (2016) developed a scientific measurement tool called the PERMA Profiler, which captures the relationship dimension among other factors, and their studies consistently show that social connectedness can be closely linked to subjective well-being.

This does not mean that everyone must maintain many close friendships—introverted people can also experience deep well-being through few but meaningful connections. Perhaps you might ask yourself: With whom do I truly feel seen? And when was the last time I felt that? Sometimes a single deep conversation is enough to feel more connected.

Scientific background: PERMA as an orientation framework The PERMA model does not assume that all five elements must be present at the same time or with the same intensity. Rather, Seligman (2011) describes it as a framework that can provide orientation - not as a checklist to be ticked off. Studies by Butler and Kern (2016) suggest that even conscious attention to individual dimensions can influence subjective well-being.

Meaning: Why "Why" Is More Important Than "What"

The M stands for Meaning—and refers to the feeling of being part of something greater than oneself. This can be a religious or spiritual belief, but also a professional mission, a community, a conviction, or love for people to whom one feels committed.

Seligman (2011) distinguishes between the experience of meaning and mere pleasure—and emphasizes that meaning can sometimes be experienced even when the activity itself is arduous or uncomfortable. A caregiver accompanying a loved one may find the situation stressful, yet the act itself can still be meaningful. An activist fighting against injustice does not need to feel positive emotions at every moment—the experience of meaning can sustain them.

Forgeard and colleagues (2011) point out that meaning is closely linked to the concept of eudaimonia—a term from Aristotelian philosophy that, in modern psychology, describes the experience of a successful, meaningful life, as opposed to short-term pleasure (hedonia). Both have their place—but meaning can be a particularly sustaining force when positive emotions are hard to come by.

Perhaps you might take a moment to reflect: What do I get up for in the morning—beyond the daily routine? What would be missing if I no longer did it? Meaning cannot be forced, but paying attention to it can be worthwhile.

Success and Achievement: The Pursuit of Growth

The A in the PERMA model stands for success or achievement (Accomplishment) — and is perhaps the element most frequently misunderstood. It does not refer to career, status, or social recognition, but rather to the inner experience of competence, growth, and goal attainment. It is about setting out to do something and succeeding — even if it is only meaningful to oneself.

Seligman (2011) emphasizes that the pursuit of success can be an independent element of well-being—that is, not merely a means to an end, such as generating positive emotions or strengthening relationships, but a value in and of itself. Some people find deep satisfaction in learning a language, running a marathon, completing a project, or resolving a conflict—regardless of whether others know about it or admire it.

In their study on PERMA in work environments, Kern and colleagues (2015) demonstrated that the experience of efficacy and goal achievement can be one of the central sources of professional well-being—and that it is often less related to the scale of the task than to the extent to which someone feels they have truly made a difference. Small, self-set goals can be just as effective as large ones.

An inviting question might be: What have I been proud of lately—even something that no one else has seen?

The PERMA Model in Everyday Life: Where to Start?

One of the best things about the PERMA model is that it isn’t a program that has to be worked through from start to finish. Seligman (2011) himself emphasizes that the five elements can influence and reinforce one another—strengthening one dimension can potentially have a positive impact on the others as well. A meaningful relationship can enhance a sense of meaning. Engagement in a task can generate positive emotions. Successes can boost self-confidence for forming new connections.

It may be worthwhile to use the model initially as a mirror: Which of the five dimensions currently feels alive in my life? Which ones feel somewhat neglected? Butler and Kern (2016) developed the PERMA Profiler, a scientifically validated questionnaire that can help assess one’s own well-being across all five dimensions. It is partially available online and can spark an interesting self-reflection—but it does not replace professional counseling or support when deeper issues arise.

A possible first step could be to pause for one or two minutes every day for a week and ask yourself: Which of the five PERMA elements did I experience today—even if only briefly? Not as an evaluation, but as a curious assessment. Many people report that this attention alone makes a difference—because we learn to perceive and appreciate what we focus our attention on.

The PERMA Model and Seligman: A Tool, Not a Promise

It would be dishonest to present the PERMA model as a panacea for a fulfilling life. Seligman himself pointed out in later years that the model can be further developed and that well-being depends on many factors—including biological foundations, social justice, and material security, over which individuals often have little influence.

Forgeard and colleagues (2011) emphasize in their methodological reflection that measures of well-being should always be considered within their cultural and social context—what is considered significant in one society may not be in another. The PERMA model is a Western-influenced construct that cannot be readily applied to all people worldwide.

Nevertheless, the model—with all due openness—can serve as a helpful guide. Not as a checklist that creates pressure, but as a friendly invitation to take a closer look at one’s own life. What nourishes me? What gives me energy? What have I been missing, and what am I currently surprising myself by enjoying? Such questions can sometimes be more impactful than any answer.

If you notice that certain dimensions consistently feel empty or difficult to access, it may be helpful to seek professional support—such as through psychological counseling or coaching. The PERMA model is not a substitute for therapy, but it can serve as a good starting point for personal reflection or guided conversations.

What the research says about the PERMA model

Since Seligman (2011) introduced the PERMA model, it has received a great deal of attention in the scientific community—both approval and constructive criticism. Butler and Kern (2016) developed the PERMA Profiler, a measurement tool that is now used in numerous studies worldwide and can help capture the individual dimensions of well-being in a nuanced way. Their research suggests that the model can be applied across different cultures and age groups, even though cultural differences in the weighting of individual elements are observable.

Kern and colleagues (2015) examined the model specifically in a work context and found that all five PERMA dimensions can be related to occupational well-being—with relationships and meaning being particularly strongly associated with general life satisfaction. However, these findings should be understood as indications, not as universal laws: individual differences are significant, and what is meaningful to one person may hardly matter to another.

Critics note that the model may portray well-being too much as an individual project and fails to take sufficient account of structural factors—such as poverty, discrimination, or loneliness resulting from social isolation. This criticism is valid and important: no psychological model can replace social responsibility. The PERMA model is most effective when used as a framework for personal reflection—not as an explanation for why some people thrive less than others.

Martin Seligman’s PERMA model can serve as a gentle yet powerful prompt to view your own life from a different perspective. It doesn’t ask, “What are you missing?” but rather, “What makes you flourish?” And this shift in perspective can sometimes feel like a breath of fresh air.

Perhaps you’d like to start today by focusing on just one of the five dimensions—not as a task, but as an invitation. Which dimension speaks to you the most right now? Positive emotions, engagement, relationships, meaning, or success? Write down a sentence about it—what you wish for, what you’re missing, or what you’ve unexpectedly discovered lately. Sometimes that one sentence is enough to set something in motion.

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What exactly does PERMA mean and who developed the model?

PERMA is an acronym that stands for five dimensions of well-being: Positive Emotions, Engagement, Relationships, Meaning and Accomplishment. The model was developed by American psychologist Martin Seligman, one of the founders of positive psychology. He presented it in 2011 in his book "Flourish", as a further development of his earlier concept of learned helplessness and authentic happiness. The model attempts to describe what can help people to not only be free from suffering, but to actively flourish.

Can I use the PERMA model without professional support?

Yes, the PERMA model can certainly be used as a personal framework for reflection in everyday life - for example, to explore which areas of life feel fulfilling and which might deserve more attention. The PERMA profiler developed by Butler and Kern (2016) is partly freely available online and can provide a good starting point. However, if deeper issues emerge - such as persistent exhaustion, a lack of meaning or relationship problems - it may be useful to seek professional support. The model does not replace counseling or therapy, but can be a helpful starting point for discussions.

Do all five PERMA dimensions have to be fulfilled at the same time?

No - and this is perhaps one of the most important aspects of the model. Seligman explicitly emphasizes that the five elements are not to be understood as a checklist that must all be fulfilled at the same time. People can have different experiences on different dimensions, and that is completely normal. Some people experience deep wellbeing with few but strong social connections and a lot of meaning, even if positive emotions are more difficult to access. The model invites you to explore your own map - not to achieve a universal ideal state.

How does the PERMA model relate to happiness?

The PERMA model goes beyond the conventional understanding of happiness as a pleasant feeling. While happiness is often associated with positive emotions and the absence of pain - what psychologists call hedonic well-being - PERMA describes a broader concept: so-called eudaimonic well-being, a deep sense of meaning, growth and connectedness. Forgeard and colleagues (2011) have elaborated on this difference in their research. In short, the model asks not just 'are you happy', but 'are you living in a way that feels meaningful and alive to you';

Is there any scientific criticism of the PERMA model?

Yes, and this criticism is entirely justified. Some researchers note that the model presents well-being too much as an individual project and takes too little account of social factors such as poverty, discrimination or structural disadvantage. Furthermore, the model was developed in a Western cultural context, which may limit its universal applicability. Butler and Kern (2016) have themselves pointed out cultural differences in the weighting of the individual dimensions. The PERMA model therefore offers a valuable perspective - but it is one framework among many, not a complete explanatory model for human well-being.

How can I get started with the PERMA model?

A simple weekly reflection could be a good way to start: Take a minute or two every evening and ask yourself which of the five PERMA elements you experienced today - even if it was only briefly. Not as an evaluation, but as a curious inventory. You could also use the PERMA profiler by Butler and Kern (2016) to get a picture of your current well-being. Another option would be to pick a dimension that feels neglected at the moment and think about it: What would be a very small step that feels like a step in that direction? Perhaps a conversation that goes into depth, a task that really interests you or a moment of silence in which you reflect on what is important to you.