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Explore the science of well-being, happiness, and flourishing from a psychological perspective.
The five pillars of flourishing according to Martin Seligman
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Well-being is a multidimensional construct that encompasses how people experience and evaluate their lives. Positive psychology, founded by Martin Seligman in 1998, shifted psychology's focus from treating mental illness to promoting optimal human functioning. This article explores the scientific study of happiness, life satisfaction, and flourishing.
Subjective Well-Being (SWB) is the scientific term for how people evaluate their own lives.
Three Components: - Life Satisfaction: Cognitive evaluation of life overall - Positive Affect: Frequency of positive emotions (joy, gratitude, contentment) - Low Negative Affect: Infrequent negative emotions (sadness, anxiety, anger)
Measurement: - Satisfaction with Life Scale (SWLS) - Positive and Negative Affect Schedule (PANAS) - Experience Sampling Method (ESM)
Set-Point Theory: Suggests individuals have a genetically influenced happiness baseline they return to after major life events.
Eudaimonic Well-Being focuses on meaning, purpose, and self-realization rather than pleasure alone.
Ryff's Psychological Well-Being Model (Six Dimensions): - Self-Acceptance: Positive self-regard - Personal Growth: Continuous development - Purpose in Life: Sense of direction and meaning - Positive Relations: Quality relationships with others - Environmental Mastery: Competence in managing life - Autonomy: Self-determination and independence
Aristotle's Influence: Eudaimonia = living in accordance with one's true self and virtues.
Research Finding: Eudaimonic well-being predicts better physical health and longevity beyond hedonic happiness.
Martin Seligman's PERMA Model identifies five pillars of flourishing:
P - Positive Emotions: Joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, love.
E - Engagement: Flow states; deep absorption in activities using signature strengths.
R - Relationships: Positive connections with others; social support.
M - Meaning: Belonging to and serving something greater than oneself.
A - Accomplishment: Pursuing achievement and mastery for its own sake.
Later Addition: PERMA-V adds Vitality (physical health and energy).
Application: PERMA provides a framework for individual and organizational well-being interventions.
Sustainable Happiness Model (Lyubomirsky): - 50% Set Point: Genetic predisposition - 10% Life Circumstances: Income, marital status, location - 40% Intentional Activities: Choices and behaviors
What Matters for Happiness: - Social relationships (strongest predictor) - Gratitude practice - Acts of kindness - Physical exercise - Mindfulness and meditation - Pursuing intrinsic goals
What Matters Less Than Expected: - Income (beyond meeting basic needs) - Material possessions - Physical attractiveness - Climate/weather
Hedonic Adaptation: Tendency to return to baseline happiness after positive or negative events.
Evidence-Based Happiness Interventions:
Gratitude Exercises: - Three Good Things: Writing three positive events daily - Gratitude Letter: Writing and delivering thanks - Gratitude journaling
Kindness Interventions: - Random acts of kindness - Prosocial spending (spending on others)
Strengths-Based Activities: - Identifying signature strengths (VIA Survey) - Using strengths in new ways
Mindfulness and Savoring: - Mindfulness meditation - Savoring positive experiences
Social Connection: - Active-constructive responding - Quality time with others
Meta-Analytic Findings: Positive interventions show small to moderate effects (r = .29) on well-being.
Two philosophical traditions informing the study of well-being.
| Hedonic Well-Being | Eudaimonic Well-Being | |
|---|---|---|
| Focus | Pleasure and happiness | Meaning and self-realization |
| Key Question | Am I happy? | Am I living well? |
| Components | Life satisfaction, positive affect, low negative affect | Purpose, growth, autonomy, mastery, relationships |
| Philosophical Origin | Epicurus, Bentham | Aristotle |
| Key Theorists | Ed Diener | Carol Ryff, Deci & Ryan |
4 questions to test your understanding of this topic
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-Being. Free Press.
Lyubomirsky, S. (2008). The How of Happiness: A Scientific Approach to Getting the Life You Want. Penguin Press.
Diener, E., & Biswas-Diener, R. (2008). Happiness: Unlocking the Mysteries of Psychological Wealth. Blackwell Publishing.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Fredrickson, B. L. (2009). Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions. Crown.
Ryff, C. D. (1989). Happiness Is Everything, or Is It? Explorations on the Meaning of Psychological Well-Being. Journal of Personality and Social Psychology, 57(6), 1069-1081.
Deci, E. L., & Ryan, R. M. (2000). The 'What' and 'Why' of Goal Pursuits: Human Needs and the Self-Determination of Behavior. Psychological Inquiry, 11(4), 227-268.
Sin, N. L., & Lyubomirsky, S. (2009). Enhancing Well-Being and Alleviating Depressive Symptoms with Positive Psychology Interventions. Journal of Clinical Psychology, 65(5), 467-487.
Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being. Journal of Personality and Social Psychology, 84(2), 377-389.
Peterson, C., & Seligman, M. E. P. (2004). Character Strengths and Virtues: A Handbook and Classification. Oxford University Press.
