Doing Good & Doing Well: How the PERMA + V Model helps us thrive (especially in winter)
The PERMA+V model, from Positive Psychology
I love winter. But I know many don’t and when it arrives, many feel it. It’s the shorter days, the tiredness, the pressure to be festive, the cold that sneaks into our bones and routines. It’s a season that can bring both comfort and strain.
This makes it the perfect moment to talk about PERMA + V, a wellbeing model from Positive Psychology that gives us a practical, compassionate framework for understanding what helps humans thrive.
Importantly, PERMA + V isn’t just about feeling good. It’s also about doing good. Research shows that people who engage in small acts of kindness, connection and contribution don’t just help others, they also strengthen their own wellbeing. Doing good and doing well are deeply connected.
So here’s a simple guide to the model, how it works and how you can use it to support yourself this winter.
What Is the PERMA + V Model?
Developed by psychologist Martin Seligman, PERMA + V describes six core elements of wellbeing. They’re not ‘steps’ to follow, and you don’t have to hit every category every day. They’re more conditions that we want to create. Think of them as six pathways that support a more fulfilling, resilient life.
PERMA stands for:
P for Positive Emotion
E for Engagement
R for Relationships
M for Meaning
A for Accomplishment
V for Vitality
Together, they give us a whole-person understanding of what supports us.
So, given it’s winter, let’s explore each one with practical winter-friendly ideas that are small, doable and a blend of comfort, novelty, silliness and kindness.
Positive Emotion
Positive emotion includes joy, comfort, amusement, gratitude and calm. It’s not about forcing happiness but it is about creating micro-moments of relief and pleasure, and optimism.
IDEAS…Warm your hands on a mug and take one slow, appreciative sip; put on a winter jumper or scarf you forgot existed; assign an affectionate nickname to one household object for the day; sit under a blanket for two minutes doing nothing on purpose; listen to a song you haven’t heard in years; place a tiny happy sticker/post-it somewhere you’ll notice it.
Tiny moments matter more than we think, they create small bursts of emotional warmth that carry us through the darker months.
Engagement
Engagement happens when you’re absorbed in something not mindlessly, but with gentle focus. It helps reduce stress and build a sense of flow when you’re ‘in the zone’.
IDEAS…do a 5-minute focus burst on a tiny task. Stop when the timer ends; try a new winter snack or hot drink; rearrange one mini-area (a shelf, desk corner or bag); do something with your hands: doodle, fold paper, build a tiny tower of anything stackable, get the Lego out; share the day’s news with a houseplant in a serious tone.
These small actions pull us out of autopilot and into the present.
Relationships
Human connection is one of the strongest predictors of wellbeing. Winter often isolates us through the short days, heavy workloads and cold weather so these small acts of connection and intimacy matter even more now.
IDEAS: ask someone how they really are and give them your full attention; check in on a colleague who seems out of sorts; share a snack at work; send someone a message appreciating one very specific thing about them; text a friend a low-pressure, friendly update; invite someone you haven't seen for a while for a meet-up over a walk, coffee or glass of mulled wine.
Relationships don’t need grand gestures just consistency and genuine presence.
Meaning
Meaning is about feeling part of something bigger than yourself. This is where doing good and doing well meet. Helping others, contributing to something important or aligning with your values boosts your own wellbeing while supporting your community.
IDEAS: add one item to a food-bank collection when you shop; donate to a cause you care about, even a very small amount; do a practical favour for someone without pointing it out afterwards; spend one minute reflecting on what supported you this year; pick a tiny December intention (e.g. notice good things), light a candle and remember a loved one; read a piece of text that’s important to you.
Meaning isn’t abstract, it’s created in our choices.
Accomplishment
Accomplishment isn’t about productivity culture. It’s about the sense of progress and capability that comes from doing even very small things. It’s about feeling a sense of pride.
IDEAS: pick one task as your win of the day. Keep it tiny; clap for yourself after finishing anything, even sending an email; keep a ‘ta-da’ list i.e. the stuff you did achieve and make sure to include the ordinary stuff too; complete one piece of practical December admin; try something new (a recipe, a walking route, a craft, a slightly odd hobby).
Tiny wins build confidence and momentum, especially when motivation feels low.
Vitality
Vitality covers physical wellbeing - sleep, nutrition, movement and energy. This is especially important in winter when bodies naturally slow down.
IDEAS: do a 60-second stretch while your kettle boils; step outside for a quick burst of daylight, even if it’s grey; drink one extra glass of water per day (cups of tea do not count, sadly); eat something colourful once a day; go to bed 20 minutes earlier once a week and call it something like your Winter Upkeep; open a window for one minute to get fresh air, even if you make a dramatic face about it; do a slow shoulder roll anytime you remember and a bonus point if you sigh loudly.
Vitality isn’t about perfect health, it’s about supporting your body in small, kind ways.
Why PERMA + V Matters: The Link Between Doing Good & Doing Well
One of the most powerful things about this model is that several components, I think especially relationships and meaning are inherently connected to doing good.
Acts of kindness, generosity and contribution don’t just benefit others but they reliably improve our own wellbeing too.
Research shows that:
Helping others boosts mood
Giving creates a sense of purpose
Connecting strengthens resilience
Contribution increases life satisfaction
Kindness reduces stress
So the model isn’t just a personal wellbeing framework, it’s also a reminder that wellbeing grows in community.
Bringing PERMA + V Into Your December
Here’s the simplest way to use this model:
Choose one small action from any category each day (or each week).
You don’t need to follow it perfectly.
You don’t need to ‘fix’ anything.
You don’t need to do more and more.
Winter is easier when we add small pockets of comfort, connection, kindness, and care.
Want help to see how you can do good and do well? Have a chat with me about what support I can offer.