Positive psychology interventions (PPIs) are evidence-based practices designed to enhance wellbeing by cultivating strengths, fostering gratitude, and promoting positive emotions. Developed primarily through research by Martin Seligman, Barbara Fredrickson, and others since the late 1990s, these interventions shift focus from fixing problems to building what's best in people. The PERMA model (Positive emotions, Engagement, Relationships, Meaning, Accomplishment) provides a foundational framework for understanding wellbeing dimensions; a 2025 network meta-analysis of 183 RCTs confirms that mindfulness, compassion, and positive psychology interventions all demonstrate moderate, consistent effects on wellbeing. A crucial insight: person-activity fit—matching interventions to individual preferences, values, and strengths—significantly predicts effectiveness, meaning the "best" intervention is the one that resonates most with you personally and that you'll actually practice consistently.
What This Cheat Sheet Covers
This topic spans 21 focused tables and 133 indexed concepts. Below is a complete table-by-table outline of this topic, spanning foundational concepts through advanced details.
Table 1: PERMA Model Components
Seligman's PERMA framework identifies five independent but mutually reinforcing pillars of wellbeing; each component can be measured, pursued, and directly trained through specific interventions. Understanding which pillar is lowest in your life directs where to focus effort first.
| Component | Example | Description |
|---|---|---|
Practicing daily gratitude journaling | • Experiencing joy, contentment, love, and other pleasant feelings • Fredrickson's broaden-and-build theory shows positive emotions expand thinking and build lasting personal resources • Cultivated through savoring, gratitude, and acts of kindness | |
Entering flow state during challenging work | • Deep absorption in activities matching skill level with challenge • Characterized by timelessness and effortless concentration • Csikszentmihalyi's flow research shows peak performance and satisfaction | |
Active-constructive responding to good news | • Authentic connections and positive interactions with others • Social support predicts wellbeing more than any other factor • Quality matters more than quantity of relationships |