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Use these activities to take an inventory of your PERMA+ Snapshot
so you can improve all six aspects of your wellbeing.
1. The PERMA+ Snapshot
Start tracking your wellbeing now by completing a PERMA+ Snapshot today. Once you see how you are
doing and feeling across each of the six elements critical to wellbeing, you can choose where to focus.
Maybe you want to enhance an element you are rated highly in — go for it! You might see an element that
is lower than you would like. If so, pick a wellbeing skill known to target that element and see if you start
feeling better. Designate a weekly time to take your PERMA+ Snapshot over the next four weeks so you can
regularly reflect on what is going well and which areas may need some attention. See page 2 and 3.
2. Personalize Your PERMA+ Snapshot
While the entire PERMA+ framework is essential for everyone, the ways each person thinks about,
experiences and rates themselves across each element varies. This activity will allow you to explore what
each wellbeing element looks, sounds, and feels like for you. From there, you will personalize your
PERMA+ Snapshot by reflecting on the range of each element in your life and attaching anchor words
to those experiences. See page 4 and 5.
3. Create a PERMA+ Snapshot Blueprint
Tracking your wellbeing is important, but taking action is how you will impact your wellbeing overtime.
Whether your PERMA+ Snapshot is good and you are looking to make it great, or your Snapshot is low and
you are hoping to feel better, you can! Create a PERMA+ Snapshot Blueprint that outlines the actions you
will take or the happiness skills you will practice to take control of your wellbeing and boost your
PERMA+ Snapshot. See page 6.
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PERMA+ Snapshot 4 Week Tracker
How do you measure flourishing? It is critical to keep your wellbeing top of mind and have a way to
measure the elements of PERMA+. To help you do so, we have created the PERMA+ Snapshot, a tool
for helping you track how well you are doing / feeling across each element of PERMA+. We want you
to design a schedule for regular check-ins with yourself. Take a few minutes each week and fill in your
PERMA+ Snapshot. On a scale of 1 to 10, how are you doing/feeling in each element of PERMA+?
over >
Baseline
PERMA+ Snapshot
How much joy, gratitude, serenity,
or love have you felt lately?
0 10
How much time are you spending
on things that interest you?
0 10
How are you physically? Getting enough
sleep, nutritious food, and movement?
0 10
How good are your relationships
with the people in your life?
0 10
How connected do you feel to
something larger than yourself?
0 10
How are you feeling about the
goals you have set in your life?
0 10
Week 2
PERMA+ Snapshot
How much joy, gratitude, serenity,
or love have you felt lately?
0 10
How much time are you spending
on things that interest you?
0 10
How are you physically? Getting enough
sleep, nutritious food, and movement?
0 10
How good are your relationships
with the people in your life?
0 10
How connected do you feel to
something larger than yourself?
0 10
How are you feeling about the
goals you have set in your life?
0 10
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Week 3
PERMA+ Snapshot
How much joy, gratitude, serenity,
or love have you felt lately?
0 10
How much time are you spending
on things that interest you?
0 10
How are you physically? Getting enough
sleep, nutritious food, and movement?
0 10
How good are your relationships
with the people in your life?
0 10
How connected do you feel to
something larger than yourself?
0 10
How are you feeling about the
goals you have set in your life?
0 10
Week 4
PERMA+ Snapshot
How much joy, gratitude, serenity,
or love have you felt lately?
0 10
How much time are you spending
on things that interest you?
0 10
How are you physically? Getting enough
sleep, nutritious food, and movement?
0 10
How good are your relationships
with the people in your life?
0 10
How connected do you feel to
something larger than yourself?
0 10
How are you feeling about the
goals you have set in your life?
0 10
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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