Positive psychology is a scientific approach to studying human thoughts, feelings, and behavior, focusing on strengths instead of weaknesses, and building the good life instead of repairing the bad. It asks: “What makes life worth living?”
🤔 Moving Beyond the Negative
For decades, the field of psychology primarily focused on treating mental illness and dysfunction—moving people from a state of $-8$ to $0$. While crucial, this left a gap. Positive psychology, officially founded by Dr. Martin Seligman in the late 1990s, aims to study the factors that move people from a state of $0$ to $+8$.
It is not just “happyology” or ignoring problems. It’s about achieving a balanced and complete understanding of the human experience, which includes both suffering and flourishing.
✨ Key Concepts of Positive Psychology
The field is built on models that help us understand and measure human well-being. The most widely recognized model is Dr. Martin Seligman’s PERMA Model, which outlines five measurable elements of flourishing:
| Element | What It Means | Examples/Practices |
| Positive Emotion | Experiencing feelings like joy, gratitude, hope, and serenity. | Savoring a good meal, keeping a gratitude journal, practicing mindfulness. |
| Engagement | Being completely absorbed in an activity (often described as “flow”). | Deeply focusing on a hobby, being fully present in a conversation, challenging work projects. |
| Relationships | Having strong, positive, and meaningful social connections. | Spending quality time with loved ones, performing acts of kindness, improving communication skills. |
| Meaning | Serving something larger than oneself; having a sense of purpose. | Volunteering, dedicating oneself to a cause, pursuing a spiritual practice, raising a family. |
| Accomplishment | Working toward and achieving mastery and success. | Setting and achieving SMART goals, learning a new skill, celebrating small wins. |
💡 The Science of Strengths
A core component of positive psychology is the focus on character strengths. Rather than trying to “fix” what’s wrong with us, positive psychology encourages identifying and utilizing our inherent talents and virtues.
The VIA Classification of Character Strengths (Values in Action) identifies 24 universal strengths (like creativity, curiosity, kindness, and perseverance) organized under six core virtues. Studies show that people who regularly use their signature strengths feel happier, are more engaged in their work, and achieve their goals more often.
🚀 How You Can Apply Positive Psychology Today
You don’t need to be a psychologist to benefit from this field! Here are three evidence-based practices you can start today:
- Three Good Things: At the end of each day, write down three things that went well and why they happened. This trains your brain to notice and amplify positive events.
- Use a Signature Strength in a New Way: Identify one of your greatest strengths (e.g., humor, fairness, or love of learning) and find a new way to use it in the next 24 hours.
- Practice Active Constructive Responding (ACR): When someone you care about shares good news, react enthusiastically and ask open-ended questions about their success. This deepens relationships and amplifies positive emotions.