Positive psychology: What is “the good life”?

Written by

therapist.com team

Last updated: 08/01/2024

Illustration of a man walking away from a sad past and into a sunny future

What is positive psychology?

Positive psychology is a field of study that aims to define a “good life.” It focuses on the positive aspects of human experience, such as personal fulfillment, happiness, and well-being. It also seeks to understand what makes life worth living and how individuals and communities can thrive.

Psychologist Dr. Martin Seligman is known as one of the founding fathers of positive psychology and has played a pivotal role in its growth.¹ He helped developed the concept in the late 1990s and early 2000s as an alternative to the disease model of psychology, which looks at what’s “wrong” or abnormal about human functioning and attempts to “fix” it.

Seligman wanted psychologists to study not just mental illness, but also mental wellness, focusing on psychological flourishing.

Basic principles of positive psychology

Positive psychology is full of ideas and practices to help you live a happier, more meaningful life. It offers several perspectives through which you can view your life and the world around you.

Eudaimonia

“Eudaimonia” is an ancient Greek word that means living a fulfilled life of purpose and real happiness. It’s about more than just feeling good—it’s about doing good things and reaching your full potential.

Positive psychologists distinguish between “eudaimonic” and “hedonic” forms of happiness. While both describe states of well-being, hedonia focuses on pleasure and ease rather than value-driven action. Some researchers believe that eudaimonic well-being in particular can be a protector of mental health.²

PERMA and positive psychology

It can be helpful to think of mental health as a spectrum. On one end, there’s struggle with things like illness and trauma. Toward the middle is the hard work of addressing issues and working toward healthy functioning. Positive psychology focuses on the other end of the spectrum, with a focus not on resolving struggles but “flourishing.”

Seligman used the “PERMA” model to illustrate the basic aspects of well-being people can strengthen in order to flourish.³ Positive psychologists view flourishing as distinct from happiness and well-being, thought they’re all intimately related. PERMA stands for:

Positive emotions: Happiness is a key component of flourishing, but it’s not the only one. It’s important to increase positive emotions—like pleasure, inspiration, hope, compassion, and gratitude—as well.
Engagement: Being fully engaged in your life is important to your well-being. Engagement includes the concept of flow.
Relationships: As a social species, we crave connection. It’s important to strive for interdependence rather than isolation.
Meaning: Connecting to something larger than ourselves can make us happier than a more self-focused mindset. It’s important to feel that what you do in your life is worthwhile and matters.
Accomplishments: Achievement and improvement give us a sense of agency and fuel our happiness.

Flow

“Flow” in positive psychology is the state in which you’re so intently focused on what you’re doing that you forget about everything else. In flow, actions and thoughts take on a nearly effortless quality, even if the task is difficult or should be nerve wracking. It’s what some people call being “in the zone” while creating something or doing certain activities.

Research suggests that getting into a state of flow can help relieve stress and anxiety.⁴ You might feel flow when you’re:

Writing stories or poems
Making a video
Painting
Designing something
Gardening
Making a music playlist
Cleaning your house

Learned helplessness

Seligman is not only a founder of positive psychology, but also one of the researchers who discovered “learned helplessness.” Learned helplessness is the phenomenon in which people who have a negative experience begin to believe they don’t have the power to change it, resulting in them tolerating the negative experience when it continues.

In positive psychology, the solution to learned helplessness is resilience.⁵ Learning resilience makes us better able to deal with tough times and understand what we can and can’t change. It helps us identify the things we have control over rather than accepting negative treatment as inevitable.

Self-compassion

Self-compassion is treating yourself with the same kindness and care you’d offer a good friend. It means being gentle with yourself when you’re going through a hard time, rather than being self-critical. Research shows that self-compassion is strongly linked to well-being.⁶

Positive reinforcement

Positive reinforcement in psychology is a way of understanding how behaviors are encouraged and maintained. When your actions are encouraged with positive rewards, you’re more likely to repeat them. For example, if a child is given a sticker every time they share a toy, they’ll probably want to repeat the behavior. With time, this will slowly create a habit.

Positive reinforcement can be a vital tool in education, therapy, and personal development. It can help you develop habits that can contribute to your long-term well-being.

Levels of positive psychology

Positive psychology research examines positivity on three different levels:⁷

Subjective level: Exploring personal happiness and feelings of joyfulness without trying to explore the specific actions you can take to become “a good person.”
Individual level: Studying personal happiness as it relates to daily life; examining which specific virtues and values create positive emotions.
Group level: Looking closely at which specific values a person can use to contribute to the happiness and well-being of their community.

Positive psychology examples

Here are some examples of positive psychology techniques used in everyday life:

Writing in a gratitude journal as a daily practice
Engaging in acts of kindness, like volunteering or helping a friend
Savoring positive experiences and being present in the moment
Identifying and using your strengths in your work and relationships
Developing resilience through techniques like cognitive reframing and problem-solving
Cultivating optimism by challenging negative self-talk and focusing on what’s going well
Nurturing supportive relationships and expressing empathy and compassion for others
Setting meaningful goals and working towards them with persistence and flexibility
Engaging in activities that promote flow, such as hobbies or challenging projects
Practicing self-compassion and treating yourself with kindness and understanding
Cultivating a sense of purpose and connecting to something larger than yourself
Building a supportive community and nurturing positive relationships
Focusing on personal growth and learning throughout life
Maintaining a healthy lifestyle, including regular exercise, good nutrition, and sufficient sleep

Positive psychology in therapy

Positive psychology focuses on developing positive emotions, behaviors, and ways of thinking. Under this fairly broad definition, many therapeutic approaches incorporate elements of positive psychology, such as:

Cognitive behavioral therapy (CBT)
Acceptance and commitment therapy (ACT)
Solution-focused brief therapy (SFBT)
Mindfulness-based cognitive therapy (MBCT)
Strengths-based therapy
Well-being therapy
Narrative therapy

Is positive psychology evidence-based?

Yes, positive psychology is evidence-based. The field has produced a substantial body of research that supports the efficacy of positive psychology interventions (PPIs) in enhancing well-being and reducing symptoms of mental health disorders.

For instance, a meta-analysis of randomized controlled trials found that PPIs can effectively improve subjective and psychological well-being.⁸ Additionally, positive psychology interventions have been shown to help reduce symptoms of depression and anxiety, increase resilience, and improve relationships.^9,10,11

While the empirical evidence for positive psychology continues to grow, it’s also important to recognize that the field is relatively young. Researchers are still exploring the best ways to apply positive psychology’s theories and interventions to different populations and in various contexts.

Criticisms of positive psychology

As a relatively new focus, positive psychology has both fans and critics. It’s been criticized for reasons including:

Reliability of evidence: Much of the research regarding positive psychology is based on individuals discussing their own happiness and experiences. While self-reporting is a valid form of evidence in research, it’s not the most reliable.
Ignorance of societal barriers: There are real, quantifiable barriers to a “good life” in society that can’t be improved by a simple change in mindset. Poverty, illness, systemic injustice, and other forms of discrimination complicate the idea that eudaimonia is equally available to everyone who wants it.
Commercialization: The field has seen a boom in trainers, self-help books, and other commodities promising to set people on the path toward “the good life.” Although some of this information is helpful, some positive psychology coaches may overstep in the interest of their own professional or financial gain.
Philosophical/religious undertones: The term “positive philosophy” may be more accurate than “positive psychology” on occasion. Beyond psychological research and analysis, positive psychology at times prescribes certain values and virtues as morally superior to others. The quest to define a “good life” sometimes enters territory once exclusive to moral philosophers, religious leaders, and historic thinkers.
Toxic positivity: Critics argue that the movement overemphasizes the importance of maintaining an overly optimistic mindset, even in the face of genuine difficulties and setbacks. This could encourage people to deny or suppress uncomfortable or negative emotions and invalidate their authentic emotional experiences.

These critiques don’t mean positive psychology is a scam—it means more research is needed. In addition, proponents of positive psychology would argue that some of this criticism is misplaced or misguided. Those who want to explore positive psychology should feel free to do so while also staying aware of the potential shortcomings of the movement.

How to apply positive psychology to your life

One of positive psychology’s great advantages is that it offers practical tips on applying its methodology to your daily life. If you’d like to pursue a more positive mindset, consider:

Identifying your strengths: Everyone has strengths. Identifying yours can help you improve your skills, get lost in flow, and experience the joy of achievement.
Practicing gratitude: Gratitude connects us to something greater than ourselves and strengthens our bonds with friends and family.
Offering forgiveness: Forgiveness is key to strengthening relational bonds and resisting isolation.
Meditating: Mindfulness and meditation are great tools which help people experience the joy of positive emotions as they occur.
Seeking professional treatment: A professional therapist can help address any problems you may be having with mental health. Search our directory to find a licensed therapist in your area.

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The editorial team at therapist.com works with the world’s leading clinical experts to bring you accessible, insightful information about mental health topics and trends.