As you know, I believe we can create and live a retirement life we truly love – if we take the time to plan and organise it with intention.
Recently, I rediscovered a psychology framework I studied years ago, and I got very excited when I realised how powerful it could be as a strategy for building a fulfilling and successful retirement.
The framework is called PERMA, and Martin Seligman, the father of positive psychology, developed it.
Instead of asking “What’s missing?”, Seligman encourages us to ask, “What makes life worth living?”.
His framework focuses on five pillars of wellbeing.
The 5 Pillars of PERMA
P – Positive Emotion
Cultivate feelings like joy, gratitude, and contentment by noticing and creating moments of pleasure and appreciation.
Examples:
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- Pausing to savour your morning coffee or an evening sunset.
- Keeping a gratitude journal, writing down three good things each day.
- Listening to your favourite music or an uplifting podcast.
- Spending time with a pet or in nature.
- Treating yourself to a bouquet of flowers or preparing a favourite meal.
E – Engagement
Lose yourself in activities that fully absorb you and bring a sense of “flow” – where time seems to disappear.
Examples:
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- Getting creative: painting, woodworking, knitting, or photography.
- Playing an instrument or learning a new one.
- Solving puzzles, crosswords, or brain games.
- Gardening, whether it’s a few pots on a balcony or a full backyard project.
- Volunteering for a cause you care about, getting deeply involved in the process.
R – Relationships
Foster meaningful, supportive connections with family, friends, and your community. Strong social ties are one of the greatest predictors of wellbeing.
Examples:
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- Scheduling weekly lunches or coffee dates with friends.
- Joining a book club, walking group, or community choir.
- Reconnecting with old colleagues or distant relatives.
- Planning regular video calls with family members who live far away.
- Becoming part of an online community around a shared interest or hobby.
M – Meaning
Find purpose and connection to something larger than yourself—something that gives your life direction.
Examples:
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- Volunteering at a local food bank, hospital, or environmental group.
- Mentoring young professionals or students in your former field.
- Participating in faith-based or spiritual communities.
- Supporting a cause through advocacy or fundraising.
- Sharing your life story or writing a memoir for your family.
A – Accomplishment
Set and achieve goals that give you a sense of mastery and progress, no matter how small.
Examples:
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- Learning a new language or skill through online classes.
- Training for a charity walk or mastering a yoga pose.
- Organising family photos into albums or creating a digital archive.
- Decluttering a room or setting up a more organised home office.
- Setting up and tending a vegetable garden from scratch.
How to apply the PERMA Framework
The following little exercise can help us explore the 5 pillars, and then act:
Your PERMA mini-plan
Take 5 minutes to reflect on these five pillars.
Rate each from 0 – 10, ask yourself helpful questions, and use your answers to choose next action steps:
| Pillar | Your score
(0–10) |
Examples of helpful questions (and examples of next action steps) |
| Positive Emotion | What little things bring me joy?(Start a gratitude journal, add 3 daily entries) | |
| Engagement | When did I last lose track of time doing something I love?(Try a hobby class) | |
| Relationships | Who uplifts me? How can I connect more?(Schedule a coffee date or call a friend) | |
| Meaning | What gives me purpose?(Explore volunteering or mentoring opportunities) | |
| Accomplishment | What small goal would feel good to achieve?(Commit to a 20‑min walk 3 times/week) |
A personal example
When I completed this exercise, I was generally satisfied with the scores I assigned to the five pillars. It appears that implementing the retirement success strategies I have discussed with you in this newsletter has been quite successful for me. 😊
However, I gave a lower score to the pillar ‘Positive Emotion’. This is my little next action step:
‘A handful of gratefulness’
In the evening, while brushing my teeth (toothbrush in my right hand), I use the five fingers of my left hand to remind me of five things I am grateful for.
Since it has become part of my toothbrushing routine, I rarely forget this little exercise, which always helps me end my day on a positive note.
Now it’s your turn.
As always, I recommend you start small.
Start with just one pillar this week.
And choose a small step to bring more of it into your life
What’s the first step you’ll take?