The Science of Flourishing: Extended Cut
A Socrates Café Conversation with Stewart Donaldson, Founder of PERMA+4
Introduction to the Science of Flourishing
We hear the words flourishing and well-being tossed around a lot—in wellness spaces, in leadership development, even in schools and companies. But what does it really mean to flourish? And how do we do it—not just for ourselves, but in a way that lifts up those around us?
To answer that, I sat down with Dr. Stewart Donaldson, a pioneer in the field of well-being science and one of the co-creators of the PERMA+4 model. Stewart is a Distinguished Professor of Psychology and Evaluation at Claremont Graduate University, where he’s helped shape how we understand positive psychology as a rigorous science.
In this week’s Socrates Café, we took a deep dive into the nine building blocks of flourishing. What follows is a long-form exploration—a kind of “extended cut”—to add depth to a model I’ve written about before. Whether you’re new to PERMA+4 or ready to go deeper, I hope this conversation gives you insight, practical takeaways, and maybe even a moment of reflection.
What Is PERMA+4? A Refresher
At its core, PERMA+4 is a framework to help individuals and communities understand and build well-being. It begins with the original five pillars of flourishing proposed by Martin Seligman and expands to include four essential domains that further support human thriving.
The 9 Building Blocks of Flourishing:
Positive Emotions
Meaningful Engagement (Flow)
Positive Relationships
Meaning and Purpose
Accomplishment
Physical Health
Positive Mindset
Positive Environment
Economic Security
One of the things I love about this model is its honesty—you don’t need to be thriving in every area all the time. These building blocks are interconnected. Sometimes one can help compensate for another, and at different moments in life, some may matter more than others.
The Building Blocks of Flourishing (Deep Dive)
1. Positive Emotions: The Fuel of Flourishing
What it means to flourish emotionally
Positive emotions help us “broaden and build”—a theory from Barbara Fredrickson that shows how joy, gratitude, awe, and love help expand our perspective, build resilience, and strengthen relationships. Stewart emphasized the 3:1 ratio—for every negative emotion, we should aim to cultivate at least three positive ones, though that number may vary by individual. This isn’t about toxic positivity. It’s about balance. It’s about gratitude practices, taking awe walks, laughing with friends, and letting ourselves feel love—what Stewart calls the supreme emotion.
Why it matters: Emotional tone is foundational. Without cultivating positive emotions, flourishing is nearly impossible.
Bonus depth: Gratitude and awe, described as “self-transcendent emotions,” can connect us to something larger than ourselves—an essential element in building meaningful relationships, a broader awareness of our place in the world, and purpose.
2. Meaningful Engagement: Flow and the Fullness of Life
Flow is the gateway to momentary fulfillment
“Controlling our consciousness is the closest thing we have to controlling our lives.”
Engagement is about being fully present—so immersed in an activity that time fades away. This state of “flow,” introduced by Mihaly Csikszentmihalyi, is more than enjoyment—it's mastery in motion. Stewart emphasized that learning how to gain control over our consciousness allows us to live a focused, intentional life.
Why it matters: Engagement isn’t just about productivity—it’s about fully experiencing life. It’s the closest we come to sustained flourishing.
Bonus depth: Stewart shared that sports and extreme activities like surfing helped him find flow—an experience he returned to during personal recovery from injury and grief. In his new book Flow 2.0: Optimal Experiences in a Complex World, Stewart explores how flow is more essential than ever in today’s noisy, distracted world.
3. Positive Relationships: Vitality Through Connection
“Leaders that help other people flourish are the ones that are best for us.”
Chris Peterson once said the entirety of positive psychology could be summed up in three words: “Other people matter.”
Stewart took that one step further, emphasizing positive relational energy—the boost we get from mutual respect, shared joy, and energized connection. High-quality interactions leave us feeling uplifted. Poor ones? They drain us.
Toxic leaders or work environments can wipe out flourishing in days. But great relationships—whether with friends, mentors, or colleagues—can transform how we see ourselves and what we believe is possible.
Why it matters: Positive relationships fuel motivation, creativity, and emotional resilience. Toxic environments can destroy well-being—but energizing leaders and communities can elevate it.
Bonus depth: Stewart highlights “mutual regard” ~ feeling seen and experiencing mutual connection with one another ~ as a sign of high-quality relationships—those where people feel seen, respected, and revitalized.
4. Meaning and Purpose: Your Guiding Light
“Purpose is the motivating force that orients us toward the future. It sets goals that transcend self-interest.”
What makes life feel worth living
This might be the most foundational pillar of all. As this is my expertise, I explained that meaning is built from coherence (how we understand the world), significance (do we feel we matter?), and purpose (a guiding force that stretches beyond ourselves).
Why it matters: Those who feel their work and life matter experience more resilience, motivation, direction, and satisfaction.
Bonus depth: I emphasized “collective purpose” as an underutilized strategy for social change—reminding us that flourishing is also about connecting and contributing beyond ourselves.
5. Accomplishment: The Power of Progress
Accomplishment isn’t about perfection—it’s about feeling like you’re moving forward.
Humans are goal-oriented. From Gallup research to personal anecdotes, Stewart underscores that a sense of daily accomplishment is one of the strongest predictors of well-being. Whether at work or in personal development, achieving something—even small—builds confidence and momentum.
Why it matters: Especially in times of uncertainty or transition, tangible goals provide structure, purpose, and direction.
Bonus depth: Stewart noted this is especially crucial for executives and older adults, for whom goal-setting keeps life meaningful and energizing.
6. Physical Health: Your Daily Foundation
Well-being begins with the body
We started our conversation here for a reason. Many people equate “well-being” with physical health, and for good reason. Our energy, movement, sleep, and nutrition shape our capacity to do… pretty much everything.
Often overlooked in psychology, physical health is a non-negotiable foundation of flourishing. Stewart shared his recovery story from a life-altering accident—highlighting the power of movement, nutrition, and daily physical habits in sustaining quality of life, especially with age.
Why it matters: Physical health is the only building block that naturally declines with age. But we can slow that decline—and feel better—through lifestyle choices.
Bonus depth: Stewart reframed his exercise habits to include things he didn’t like (like swimming and stretching), showing that sustainable well-being often involves deliberate choices, not just preferences.
7. Positive Mindset: How You See Shapes What You Do
Train your brain, change your life
This pillar draws on the cognitive side of positive psychology—beliefs, attitudes, and mental habits that fuel resilience.
Stewart highlighted psychological capital, a set of internal strengths that includes:
Hope: belief in a better future
Efficacy: belief in your ability to act
Resilience: bouncing back after setbacks
Optimism: expecting good things while preparing for challenges
Why it matters: A positive mindset shapes how we interpret challenges and navigate setbacks. It’s the inner fuel for bouncing back and staying motivated.
Bonus depth: Unlike fixed traits, mindsets can be developed. Activities like journaling, affirmations, or coaching can help strengthen positive beliefs.
These are all teachable and trainable. Want to build mindset? Try gratitude journaling, strength-spotting, or reframing challenges. Or check out tools at positivepsychology.com/toolkit.
8. Positive Environment: You Can’t Flourish in a Toxic Space
Your surroundings shape your story
You could be doing all the right things, but if your environment is filled with stress, exclusion, or instability—it’s hard to thrive.
We can’t flourish in hostile or toxic environments. Stewart reminded us that both physical and psychosocial environments—like safety, inclusion, or workspace layout—directly influence how people feel, act, and connect.
Why it matters: Even the most optimistic person can’t thrive in a consistently negative environment. Flourishing requires nurturing surroundings.
Bonus depth: Stewart emphasized the need for inclusive and equitable spaces. Discrimination, harassment, and burnout are systemic issues—flourishing must be designed into environments.
9. Economic Security: The Unspoken Barrier to Well-Being
Money isn’t the point of life—but it does affect our ability to live well.
You can’t flourish if you’re just surviving
While positive psychology often focuses on emotions and mindset, economic stability is fundamental. Stewart highlighted how unmet financial needs can undermine the entire model—and how early financial literacy is a key to long-term well-being. As Stewart noted, “For many people, life is about earning a living. If that’s unstable, it touches everything else.”
Why it matters: Worrying about basic needs drains energy and capacity from every other area of life.
Bonus depth: Financial security not only improves well-being—it also enhances our ability to build healthy relationships and take meaningful risks.
Putting It All Together: The Dynamic Nature of Flourishing
Stewart’s message is clear: flourishing isn’t a mystery—it’s a learnable science. But it’s also deeply personal. The PERMA+4 model offers a flexible, evidence-based framework for understanding what matters most in your life.
These building blocks are powerful on their own—but they work best together. Some support others. Some grow stronger with time. Some show up more depending on your stage of life.
You don’t need to master all nine at once. The real value of PERMA+4 is that it gives you a map—a way to locate where you are and where you want to go.
Whether you’re a leader, educator, student, or simply someone trying to live more fully—there’s something in this model for you.
Reflection: Your Personal PERMA+4 Check-In
Which building block feels strongest in your life right now?
Which one might be ready for a little more attention?
What’s one small action you could take this week to nurture your flourishing?
Final Thoughts + Call to Action
Flourishing isn’t a luxury. It’s a possibility—and one backed by science, story, and daily action.
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Let’s keep building a world where flourishing is not the exception—it’s the expectation. 💛