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Creating Your Personalized PERMA+ Snapshot

While the elements of PERMA+ are essential to us ALL, the ways in which we think about, experience, and rate

ourselves on each element is highly individualized. To help with this we are going to engage in an activity that allows

each of you to better understand the elements of PERMA+ and design your Personalized PERMA+ Snapshot complete

with rating anchor words. PERMA+ Snapshot rating scale is a 1–10 scale. Let’s think about what a 1 versus a 5 versus a

10 might sound like for you or a student you are assisting. (See side two for an example.)

Element of PERMA+ What a 1 might

sound / look like?

What a 5 might

sound / look like?

What a 10 might

sound / look like?

Positive Emotions

Name

Engagement

Relationships

Mattering

Accomplishment

+Health

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Element of PERMA+ What a 1 might

sound / look like?

What a 5 might

sound / look like?

What a 10 might

sound / look like?

Positive Emotions Overwhelmed with negative

emotions such as anxiety,

stress, anger, grief, sadness

Occasionally experiencing

some positive emotions,

though not very deeply —

feels surface level.

Feeling a little “bleh”

Experiencing and noticing

several of the 10 positive

emotions deeply — I can feel

it in my body and my mind

Example

Engagement Feeling burnt out,

disinterested, and / or

fatigued to the point that

I cannot focus

Distracted and not super

interested in what I’m doing,

but still able to get some

things done

Feeling fully present and

focused in the task or

activity at hand; loving

what I am doing; eager

to learn and grow

Relationships Feeling disconnected

and lonely, experiencing

a challenge / big

disagreement / fight with

someone close to me; not

feeling valued or loved by

someone important to me

Feeling a little bit lonely

and / or somewhat drained

from people around me

Feeling energized by

the people around me,

a sense of belonging and

connection, spending quality

time with people I love

Mattering Have lost sight of my

passions and values;

not contributing to the

greater good of the world;

unmotivated to have a

positive impact

Not feeling super

purposeful in what I am

doing, somewhat aligning

my actions to my values,

not super driven to have

a positive impact, going

with the status quo

Feeling very interconnected

to the world around me;

feeling a sense of purpose in

my work, actions, and life; my

actions and behaviors align

with my values and passions

Accomplishment Feeling defeated,

unsuccessful, and/or

overwhelmed by life;

completely losing track of

my goals and unmotivated

to do anything of value

Sticking to the status quo;

getting a few things done,

though not driven to set new

goals; not super motivated

Feeling super productive

by working on and/or

achieving my goals,

feeling self-motivated to

complete tasks or goals

+Health Feeling super sick; slept

horribly, not able to eat

healthy or move my body,

haven’t been meditating

and journaling; not taking

good care of my body and

listening to my needs

Didn’t get much sleep,

haven’t been eating super

healthy, got a little move- ment, occasionally meditat- ing and journaling

I am taking care of and

showing love to my body

and mind. I slept at least 8

hours, I’m eating healthy

meals, I moved my body

for at least 60 minute, I’m

hydrated, and I took time to

meditate and journal.