learning & change

Elevate Wellbeing and Satisfaction

Psychologist Martin Seligman offers five domains to help us enhance our wellbeing and satisfaction. His model suggests that individuals can lay the groundwork for a more fulfilling and content life by cultivating positive emotions, fostering engagement, nurturing relationships, clarifying purpose, and celebrating achievements.

Cultivate Positive Emotions

Nurture gratitude and positive emotions to lay the groundwork for more fulfilment.

Engage in activities that bring joy, practice gratitude for daily positives, and develop an appreciation for the beauty in life. Focusing on positive emotions creates a foundation that propels you toward contentment and satisfaction.

  1. Gratitude Journaling: Set aside time each day to reflect on and write down things you are grateful for. This practice helps shift your focus towards positive aspects of life.
  2. Random Acts of Kindness: Engage in small, unexpected acts of kindness for others. These gestures bring joy to others and contribute to your own positive emotions.
  3. Mindful Breathing: Practice mindfulness through deep breathing exercises. Take moments throughout the day to focus on your breath, fostering a sense of calm and positivity.

Enable Engagement and Flow

Push up against the edge of your comfort zone to find flow.

Challenge yourself and stretch your comfort zone. Create immersive experiences where the level of task challenge just exceeds your current skills. Finding flow promotes personal growth and deepens your connection with the present moment.

  1. Skill-building Challenges: Identify a skill you want to develop and set incremental challenges. This process enhances your abilities and provides a sense of accomplishment.
  2. Creative Expression: Explore your creativity through writing, drawing or other forms of artistic expression. Creativity often leads to a state of flow, where time seems to pass effortlessly.
  3. Mindful Activities: Practice mindfulness in daily tasks. Whether eating, walking, or cleaning, focus fully on the activity, promoting engagement with the present moment.

Strengthen Relationships: Building Trust and Support

Cultivate positive bonds and strengthen social connections.

Build trust, offer support, and communicate openly with those around you. By fostering meaningful connections, you contribute to a positive social environment that enriches your life and enhances overall satisfaction.

  1. Active Listening: Cultivate strong relationships by actively listening to others. Show genuine interest in their thoughts and feelings, creating a foundation of trust and understanding.
  2. Expressing Gratitude: Verbalise your appreciation for others. Expressing gratitude fosters positive feelings and reinforces the sense of support within your social circle.
  3. Collaborative Activities: Engage in activities that involve teamwork and cooperation. Collaborative efforts contribute to a sense of community and mutual support.

Clarify Meaning: Unveiling Purpose and Meaning

Clarify your values and seek activities aligned with a larger purpose. 

Engage in activities that contribute to something larger than yourself. Reframe your activities to reveal a sense of purpose that adds depth and meaning to your daily life. 

Seeing how your values translate into action creates a path towards sustained satisfaction and wellbeing.

  1. Values Exploration: Take time to reflect on your core values. Understanding what truly matters to you provides a foundation for aligning your activities with a sense of purpose.
  2. Strengths Identification: Identify and leverage your strengths. Understanding and using your strengths in various aspects of your life contributes to a sense of purpose and accomplishment.
  3. Meaningful Rituals: Establish meaningful rituals or traditions that align with your values. Whether it’s a family tradition, a personal ritual, or a cultural celebration, these activities can anchor you to your values and provide a sense of continuity and purpose.

Build Achievement: Acknowledging Progress

Acknowledge progress and celebrate achievements along the way.

Set and celebrate achievable goals, recognise personal and professional accomplishments, and take the time to appreciate the journey. Creating a culture of acknowledgment reinforces a positive mindset and boosts a sense of fulfilment in your personal and professional endeavours.

  1. SMART Goal Setting: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals. Tracking your progress and achieving these milestones enhances a sense of accomplishment.
  2. Reflective Practices: Regularly reflect on your achievements and lessons learned. This self-reflection reinforces positive behaviours and provides insights for continuous improvement.
  3. Celebrate Milestones: Acknowledge and celebrate both minor and significant milestones. Share your achievements with others and encourage them to share theirs. Creating a culture of acknowledgment within your social circle reinforces a positive mindset and collective sense of fulfilment.

To find out more about PERMA reach out to us via info@soji.com.au.

Photo by D Jonez on Unsplash.


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