Quick Start Guide to Improving Happiness, Quality of Life and Wellbeing.

Here are science-based techniques for each pillar that can help improve overall happiness, quality of life and well-being.

1. Positive Emotion

1. Gratitude Journaling: Regularly write down things for which you are grateful, enhancing happiness and life satisfaction.
2. Savoring: Take time to enjoy life’s pleasures and experiences, enhancing positive emotions.
3. Positive Affirmations: Practice self-affirmations to boost self-esteem and positive thinking.
4. Optimism Practices: Cultivate an optimistic outlook by reinterpreting negative events in a more positive light.
5. Mindfulness Meditation: Practice mindfulness to increase present-moment awareness and reduce negative emotions.
6. Laughter and Humor: Engage in activities that make you laugh to boost mood and reduce stress.
7. Acts of Kindness: Perform random acts of kindness to increase happiness and social connection.
8. Positive Relationships: Invest time in relationships that bring joy and support.
9. Goal Setting: Set and pursue personal goals that align with your values and interests to generate positive emotions.
10. Nature Exposure: Spend time in nature to enhance mood and reduce stress.

2. Engagement

1. Flow Activities: Engage in activities that challenge your skills and abilities, leading to a state of “flow.”
2. Mindfulness Practices: Cultivate presence and engagement in the current activity.
3. Strengths Identification: Identify and utilize your personal strengths in daily activities.
4. Deep Work: Allocate uninterrupted time to deeply engage with tasks.
5. Hobbies: Pursue hobbies that align with your interests and passions.
6. Skill Development: Take up new learning opportunities to enhance engagement.
7. Digital Detox: Limit screen time to increase real-world engagement.
8. Social Interaction: Engage in meaningful conversations and social activities.
9. Physical Activity: Exercise regularly to boost mood and cognitive function.
10. Artistic Expression: Engage in creative activities like painting, writing, or playing music.

3. Relationships

1. Active Listening: Improve your listening skills to strengthen relationships.
2. Empathy Practice: Cultivate empathy by trying to understand others’ perspectives.
3. Quality Time: Spend quality time with loved ones.
4. Appreciation Expressions: Regularly express appreciation and gratitude towards others.
5. Communication Skills: Work on effective communication techniques.
6. Support Networks: Build and maintain a supportive social network.
7. Conflict Resolution: Learn and practice healthy conflict resolution strategies.
8. Group Activities: Participate in group activities to foster a sense of belonging.
9. Volunteering: Engage in community service to build connections and give back.
10. Forgiveness Practices: Practice forgiveness to release anger and resentment.

4. Meaning

1. Personal Values Exploration: Reflect on and define your personal values.
2. Purposeful Living: Align your daily actions with your life’s purpose.
3. Spiritual Practices: Engage in spiritual or religious practices that provide meaning.
4. Community Involvement: Get involved in causes or communities that align with your values.
5. Legacy Creation: Work on projects or initiatives that have a lasting impact.
6. Reading and Learning: Engage with literature and philosophies that explore life’s meaning.
7. Mentorship: Mentor others to contribute to their growth and find personal fulfillment.
8. Mindfulness: Practice mindfulness to connect with the present moment and find meaning in everyday life.
9. Goal Alignment: Ensure your goals are aligned with your deeper purpose.
10. Self-Reflection: Regularly reflect on your life’s direction and sense of meaning.

5. Accomplishment

1. SMART Goals: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals.
2. Progress Tracking: Monitor your progress towards your goals.
3. Positive Feedback Loops: Create systems for receiving constructive feedback.
4. Resilience Building: Develop resilience to setbacks through perseverance and adaptability.
5. Time Management: Improve time management skills to enhance productivity.
6. Self-Efficacy Enhancement: Engage in activities that build confidence in your abilities.
7. Celebrating Successes: Take time to celebrate your achievements, no matter how small.
8. Skill Mastery: Dedicate effort towards mastering skills related to your goals.
9. Accountability Partners: Pair up with an accountability partner to keep you on track.
10. Learning from Failure: View failures as learning opportunities to improve future performance.

6. Vitality

1. Regular Exercise: Engage in physical activity to boost energy levels and overall health.
2. Nutritious Diet: Eat a balanced and nutritious diet to fuel your body properly.
3. Adequate Sleep: Ensure sufficient and quality sleep for physical and mental restoration.
4. Stress Management: Practice stress-reducing techniques such as meditation, yoga, or deep breathing.
5. Hydration: Drink enough water throughout the day to maintain optimal health.
6. Preventative Healthcare: Regular check-ups and preventive measures to maintain health.
7. Mental Health Care: Seek support for mental health when needed.
8. Social Rest: Engage in social activities that rejuvenate rather than drain you.
9. Physical Rest: Take breaks and rest to recover from physical activity.
10. Emotional Self-Care: Engage in activities that support emotional well-being, like journaling or therapy.

Implementing some of these techniques across the six pillars can help enhance happiness, quality of life, and well-being. Each technique is backed by research in positive psychology and can be tailored to individual needs and preferences.

1. Note: The most accepted definition of Positive Psychology suggests five pillars (PERMA). Many others, including myself believe that Vitality or Health should be added as the sixth pillar of positive psychology. Others suggest it should be defined even broader by calling it PERMA+. For the purpose of this site we are going with PERMA-V although the domain used to access the site can be permaved.com or permahed.com ↩︎