Estimated reading time: 12–14 minutes

What You Will Learn

By the end of this article, you will understand:

• The foundations of Martin Seligman’s PERMA model of well-being.

• Why researchers and practitioners have proposed adding “Vitality” as a sixth element, creating PERMA-V.

• How vitality—encompassing physical energy, health, and lifestyle choices—complements the psychological focus of PERMA.

• Practical strategies to boost your own vitality and integrate it with the other pillars of flourishing.

• Current debates and scientific findings around vitality as part of positive psychology.

Introduction: Expanding the Science of Flourishing

Positive psychology has reshaped how we think about well-being. Instead of focusing on what’s wrong with people, it investigates what helps individuals thrive. One of the most influential frameworks in this field is Martin Seligman’s PERMA model (Seligman, 2011). PERMA identifies five essential pillars of flourishing:

1. Positive Emotion

2. Engagement

3. Relationships

4. Meaning

5. Accomplishment

Over the last decade, PERMA has become a widely used roadmap for personal growth, coaching, education, and workplace well-being programs. Yet, as with any model, scholars and practitioners continue to ask: Is something missing?

Many have argued that vitality—our physical health, energy, and sustainable lifestyle—deserves a seat at the table. This has given rise to the expanded model, PERMA-V.

The Original PERMA Model

Positive Emotion

Cultivating joy, gratitude, and hope broadens our perspectives and builds resilience (Fredrickson, 2009).

Engagement

Experiencing “flow” (Csikszentmihalyi, 1990) deepens satisfaction and allows us to use our strengths fully.

Relationships

Strong, authentic connections are among the strongest predictors of happiness and resilience (Diener & Seligman, 2002).

Meaning

A sense of purpose larger than oneself provides direction and fulfillment.

Accomplishment

Pursuing and achieving goals fuels confidence and growth.

Together, these five domains offer a holistic picture of psychological well-being. However, critics note that PERMA focuses primarily on the mental and social dimensions, leaving the body largely absent.

Enter Vitality: The Case for PERMA-V

Defining Vitality

Vitality can be described as the subjective sense of aliveness, energy, and physical wellness (Ryan & Frederick, 1997). It integrates both physical and psychological components—how energized we feel, how well our body functions, and how sustainable our health habits are.

Vitality is not merely the absence of illness; it is the presence of robust energy that allows us to engage fully in life.

Why Vitality Matters

• Energy as a foundation: Without physical energy, it’s hard to pursue meaning, engage deeply, or maintain relationships.

• Mind–body connection: Exercise, sleep, and nutrition directly influence mood, cognitive performance, and resilience (Ratey, 2008).

• Preventing burnout: In high-stress cultures, vitality protects against exhaustion and promotes long-term flourishing.

As Seligman himself suggested in later writings, models of well-being must account for physical health as an inseparable dimension of flourishing (Seligman, 2018).

Scientific Support for Vitality

Research increasingly shows that vitality is a predictor and driver of well-being:

• Self-Determination Theory highlights vitality as a core indicator of psychological need satisfaction (Ryan & Deci, 2000).

• Regular physical activity has been linked to reduced depression, enhanced cognitive function, and higher life satisfaction (Biddle & Asare, 2011).

• Sleep quality predicts not only health outcomes but also positive emotions and engagement (Steptoe et al., 2008).

• Nutrition—particularly whole-food, plant-forward diets—correlates with higher reported well-being and energy levels (Conner et al., 2015).

These findings point to a simple truth: flourishing is incomplete without a foundation of sustainable energy and physical vitality.

PERMA vs. PERMA-V: A Comparative Lens

This table shows vitality not as an “add-on” but as a prerequisite and multiplier of the other five elements.

Practical Ways to Build Vitality

1. Movement as Medicine

Exercise is not just for physical fitness—it enhances mood, reduces anxiety, and builds resilience (Ratey, 2008).

• Aim for at least 150 minutes of moderate activity per week (WHO, 2020).

• Mix cardio, strength, and flexibility.

2. Sleep as a Superpower

Sleep restores cognitive and emotional resources.

• Keep a consistent sleep schedule.

• Limit blue light before bed.

• Practice relaxation rituals.

3. Nutrition as Fuel

Food directly impacts energy and mood.

• Prioritize whole foods, fruits, vegetables, and omega-3 fats.

• Limit processed foods and excess sugar.

4. Recovery and Stress Management

Vitality requires balance between exertion and recovery.

• Practice mindfulness and relaxation.

• Schedule downtime as deliberately as work.

5. Meaningful Habits

Sustainable vitality comes from integrating practices into identity.

• See yourself as “a person who values energy and health.”

• Connect habits to higher purposes (e.g., being present for loved ones).

Vitality in Context: Education, Work, and Society

In Schools

Integrating vitality into curricula (movement breaks, mindfulness, nutrition education) enhances both well-being and learning outcomes (Waters & Loton, 2019).

In Workplaces

Organizations that promote vitality—through wellness programs, flexible scheduling, and psychological safety—see gains in productivity and employee satisfaction (Harter, Schmidt, & Keyes, 2003).

In Communities

Public health initiatives that encourage active living and access to healthy food are critical for societal flourishing.

Critiques and Ongoing Debates

Some scholars argue that PERMA already implicitly includes vitality under engagement or accomplishment. Others worry about over-expanding models, leading to dilution.

However, proponents of PERMA-V argue that explicit inclusion matters. Making vitality visible acknowledges the mind–body unity and provides a clear call to action for health promotion alongside psychological growth.

Conclusion: Flourishing With PERMA-V

The journey from PERMA to PERMA-V reflects the evolving nature of positive psychology. Just as flourishing requires joy, engagement, connection, purpose, and achievement, it also requires the energy to sustain them.

Vitality is not optional—it is the fuel that powers every other pillar. Without it, flourishing is fragile; with it, life gains resilience, zest, and sustainability.

References

• Biddle, S. J., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 886–895.

• Conner, T. S., Brookie, K. L., Carr, A. C., Mainvil, L. A., & Vissers, M. C. (2015). Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults. British Journal of Health Psychology, 20(2), 411–423.

• Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. Harper & Row.

• Diener, E., & Seligman, M. E. P. (2002). Very happy people. Psychological Science, 13(1), 81–84.

• Fredrickson, B. L. (2009). Positivity. Crown.

• Harter, J. K., Schmidt, F. L., & Keyes, C. L. (2003). Well-being in the workplace and its relationship to business outcomes. Flourishing: Positive psychology and the life well-lived, 205–224.

• Ratey, J. J. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown.

• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.

• Ryan, R. M., & Frederick, C. (1997). On energy, personality, and health: Subjective vitality as a dynamic reflection of well-being. Journal of Personality, 65(3), 529–565.

• Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.

• Seligman, M. E. P. (2018). PERMA and the building blocks of well-being. The Journal of Positive Psychology, 13(4), 333–335.

• Steptoe, A., O’Donnell, K., Marmot, M., & Wardle, J. (2008). Positive affect and psychosocial processes related to health. Journal of Personality and Social Psychology, 95(5), 991–1007.

• Waters, L., & Loton, D. (2019). SEARCH: A meta-framework and review of the field of positive education. International Journal of Applied Positive Psychology, 4(1–2), 1–46.

• World Health Organization (WHO). (2020). Guidelines on physical activity and sedentary behaviour. Geneva: WHO.