Table of Contents

 

Key Takeaways

  1. Happiness Is a Biological Necessity
  1. Happiness Drives Success, Not Vice Versa
  1. The Three Levels of Wellbeing:
      • Happiness (Nature/Nurture, Set by Set Points)
      • Enjoyment (High Flow)
      • Meaning (High Flow+Purpose)
  1. 4. Positive Psychology Basics
 

Exercise - The Perma Happy Map

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Stage 1 - Mapping Baseline Happy:

Finding out where you sit with respect to each element of PERMA.
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Stage 2 - Finding The Source of Happy:

Determine the activities, experiences, people (etc.) that contribute most to your wellbeing.
ENGAGEMENT What are the one or two activities in your life where you get into the deepest flow states?
Your notes
POSITIVE RELATIONSHIPS What 20% of your relationships bring you 80% of the relational contentment you currently experience?
Your notes
POSITIVE EMOTIONS What 20% of experiences bring you 80% of your positive experience?
Your notes
ACCOMPLISHMENT What are the one of two accomplishments, that would bring you maximal satisfaction over the coming X PERIOD?
Your notes
MEANING What activities make you feel most like you’re contributing to something larger than yourself?
Your notes

Stage 3 - Rebalancing Happy:

Planning steps to expand the highest yield activities, experiences, people (etc.) to accelerate flourishing.
Write down the three next actions you are going to take to activate the PERMA Happy Map. Make sure that you have a specific plot - where and when - for each action so that you’re committed to doing them.
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Action 1
Your notes
Action 2
Your notes
Action 3
Your notes

Glossary

Accurate Flow: Accurate Flow Is Simultaneous Happiness & Success. It Consists of Activities Leading to Goals and Wellbeing + Flow.
PERMA: Positive Emotions Engagement Relationships Meaning Accomplishment
 

Lesson Resources

  1. The happiness advantage: how a positive brain fuels success in work and life By Shawn Achor
  1. Bringing happiness to Life By Tal Ben-Shahar
  1. The Perma happy model By University of Pennsylvania
  1. Hardwired for Happiness By Silvia H. Cardoso
  1. The value of positive emotions By Barbara L. Fredrickson
  1. A Darwinian theory of beauty TED Talk By Denis Dutton
  1. Blue spaces: why time spent near water is the secret of happiness By Elle Hunt
  1. Handbook of Positive Psychology, chapter By Nakamura, J., & Csikszentmihalyi, M, 195-206
  1. Authentic Happiness: Using the new Positive Psychology to realize your potential for lasting fulfillment By Martin E.P. Seligman Ph.D.
  1. Martin Seligman: The new era of positive psychology TED Talk
  1. Positive Psychology with Martin Seligman
  1. "The Happiness Advantage: Linking Positive Brains to Performance" TEDxBloomington - Shawn Achor
  1. Fredrickson B. L. (1998). What Good Are Positive Emotions?. Review of general psychology By journal of Division 1, of the American Psychological Association, 2(3), 300–319
  1. Fredrickson B. L. (2001). The role of positive emotions in positive psychology. The broaden-and-build theory of positive emotions. By The American psychologist, 56(3), 218–226
 
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