Try my Recipe for Wellbeing at Work: Inspired by Seligman's PERMA+ Model
Martin Seligman's PERMA+ model — the scientific theory of happiness and wellbeing at work.
1 large tablespoon of Positive Emotion
2 leafy bunches of high Engagement
1 tbsp of healthy Relationships
4 cups of Meaning
5 tsp of Accomplishment
6 cups of Vitality = optimism, nutrition, physical activity, and sleep
My magic ingredient: Space
Cultivate strong Positive Emotions: Start your day by focusing on what brings you joy, gratitude, awe, and love in your work. Embrace the present moment and avoid stewing in Sunday-night-fear until Wednesday. A quick mindset shift can be achieved by jotting down three things you are genuinely grateful for each day related to your work.
Get fully Engaged: Find tasks that align with your skills and make you feel absorbed and energized. Take your time to identify the aspects of your job that interest you the most. This will help you stay engaged and motivated in your work.
Cultivate healthy Relationships: The quality of your relationships at work is crucial to your overall happiness. Actively listen to colleagues whom you may not normally make time for, and strive to build meaningful connections. This will create a positive and supportive work environment.
Find Meaning: Reflect on the bigger impact of your work and how it contributes to a sense of belonging or being of service. Even if it's not immediately obvious, positive ripples are created constantly. Finding meaning in your work leads to greater longevity and life satisfaction.
Celebrate Accomplishments: Set goals, reach milestones, and don't forget to celebrate your wins! Create a visual representation of your accomplishments, such as framing certificates or displaying achievements. Acknowledging your achievements boosts your self-esteem and motivation.
Take care of your Vitality: Your physical health directly affects your mood and energy levels at work. Incorporate regular meditation, a healthy diet, exercise, and sufficient sleep into your routine. Maintaining a consistent sleep-wake schedule is especially important for supporting your physical and mental wellbeing.
Add a sprinkle of Space: leave room for self-reflection, self-care, and personal growth. This can include taking breaks throughout your day, setting boundaries, and finding moments away from the noise. It's not in Seligman’s original recipe, but I add it into everything, and it works a charm for your overall wellbeing. A shortcut to getting there is learning to say no (not an easy word but so important).
If you want to get your PERMA score, there's a free test here.
Martin Seligman's PERMA + model is a well-known and proven theory in the world of positive psychology. Packed with essential ingredients to boost harmony at work — but the magic is in trying it out, adapting the recipe to suit your needs and your team.
Have a look through the list and if some ingredients feel out of reach, consider how to incorporate them into your working life this coming week — I'd love to hear your thoughts in the comments; find me at Sonas Studio or drop me a DM if you'd like to try out the recipe for your team! 👩🏻🍳