14 PERMA+ Buckets
Tianna Reneé Urrea MacMeans; Hannah Noel Niccum; and Kristel D. Phillips
Have you ever heard the phrase, “you can’t pour from an empty cup?” Self-care is NOT selfish, and as you transition into your first year of college, it is important to maintain your own holistic wellness so you don’t hit burnout.
Filling Your Buckets
Keeping a positive and strong well-being is a great way to persevere through your first semester in college. In his book, Flourish, Dr. Martin Seligman details his “PERMA+ Model of Well-Being.”[1]
The elements of the PERMA+ Model of Well-Being are:
| Positive Emotions | What makes you feel good? |
| Engagement | What activities do you get completely absorbed in? |
| Relationships | Who brings you joy, peace, and support? |
| Meaning | What causes and pursuits do you find important? |
| Accomplishments | What are your goals? |
| + Vitality | How do you keep your body healthy? |
We can think of each of these elements of PERMA+ as buckets. We thrive when there’s at least a little something in each of these buckets. The PERMA+ framework can help us build resilience by shifting our perspective: Instead of dwelling on what’s wrong, we focus on what is going well.
Applying PERMA+ to Your Life
- Adopt a positive perspective. Having a growth mindset, practicing gratitude, and maintaining optimism can help combat stress and burnout.
- Make time for the things that make you happy and engaged. Plan and schedule times to get absorbed in activities that bring you joy.
- Cultivate and nurture relationships with family and friends. Get connected and involved on campus. There are so many clubs on campus or intramural sports you can play to get connected to other people.
- Search for meaning and lead a life of purpose. Know your “why.” What are you most passionate about? What is your identity and purpose?
- Savor your accomplishments and strive for more! Celebrate the small wins.
Reflect — Draw 5 Buckets
- Thinking about each element of PERMA+, list 3-5 things you have in each of the buckets.
- Number your buckets from most full (5) to least full (1).
- Put a * next to the one that has changed the most this semester.
- Underline the items in each bucket that you have control over.
Based on your buckets, what is one thing you will do this week to take care of yourself?
How can you ensure you keep your buckets full throughout the semester when you notice they are getting empty?
As you move through the semester, check in with yourself and determine which “buckets” need more attention. Decide what actions to take to ensure you are achieving a positive and balanced well-being.
License & Attribution
Phillips, K. D., Urrea MacMeans, T. R., & Niccum, H. N. (Eds.). (2025). Steps to success: Strategies to help you succeed in MATH 100 and beyond, © 2025 Arizona Board of Regents, is licensed under a Creative Commons Attribution-ShareAlike 4.0 International license, except where otherwise noted.
- Seligman, M. E. P. (2013). Flourish. Simon & Schuster. ↵
