Well-being Tips幸福小貼士
Martin E.P. Seligman (PhD), a founder and "Father" of Positive Psychology, developed five core elements（PERMA™）of psychological well-being and happiness, and a new field of Positive Health (H). Let us experience happiness with the following tips under the framework of PERMA+H.
正向心理學之父馬丁・賽里格曼博士提出了通往幸福的五個核心元素(PERMA™ )和正向健康(H)。讓我們在PERMA+H的框架下，透過下面的小步子一起感受幸福。
P
E
R
M
A
+
H
P-Positive Emotion正向情感
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Listen to music聽音樂1 
Listen to the sound of birds, waves, nature聆聽小鳥、海浪、大自然的聲音
Buy a gift for yourself送自己一份禮物 2 
Prepare a gift to your friend為朋友準備一份禮物
Write a positive post on Instagram在Instagram上寫一個正面的帖子3 
Write a positive post on Facebook, Mewe, Medium, etc.,在Facebook, Mewe, Medium上寫一個正面的帖子
Recall a joyful moment回顧一個快樂的時刻 4 
Sing a happy song唱一首讓人快樂的歌
Find a happy friend to chat with與一位樂天的朋友聊天5 
Go on a date with someone you like與喜歡的人約會
Write down 3 things that you’re grateful for寫下三項讓你感恩的事6 
Share things you're grateful for with your friends與朋友分享感恩的事
Watch funny video on YouTube在YouTube上觀看一段有趣的影片7 
Go to cinema and watch a movie you like到戲院看一套想看的電影
E-Engagement全心投入
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Try something new作出新嘗試1 
Join an interest class參加興趣班
Turn off your mobile phone and concentrate on an task關掉手機，專心工作／學習2 
Turn off your mobile phone and focus on chatting with you friends關掉手機，專心和朋友聊天
Enjoy cooking a meal享受烹飪3 
Enjoy reading享受閱讀
Go for a hike去遠足4 
Go for a walk in the countryside, on the beach到郊區、在海滩上散步
Have a nice tea with your friend.與朋友享受下午茶5 
Dining out with your family與家人外出用膳
Visit to art gallery參觀美術館6 
Visit to museum, ancient building參觀博物館、古老建築
Play the piano彈鋼琴7 
Other instruments, e.g. violin, guitar演奏其他樂器，如：小提琴、結他
R-Relationship與人連繫
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Chat with a classmate與一位同學聊天1 
Chat with your relatives, teacher, old friends與您的親人、老師、老朋友聊天
Leave a positive message to your classmate/ colleague.留一個正面的短訊給您的同學／同事2 
Leave a positive message to your relatives, teachers, friends through any means透過任何渠道，留一個正面的短訊給您的親人、老師、朋友
praise one of your family members讚賞你的家人3 
praise one of your classmates or friends讚賞你的同學或朋友
Connect with your old friend you miss.聯繫你思念的老朋友4 
Connect with relatives, teachers, or friends you miss聯繫你思念的親人、老師或朋友
Write a thank you card to someone寫一張感謝咭給某人5 
Say thank you to someone向某人說聲謝謝
Celebrate your friend’s birthday慶祝朋友的生日6 
Organise a birthday party for your family為家人舉行生日會
Playing games with friends/family members.與朋友／家人玩遊戲7 
Have outdoor activities with friends or family members與朋友或家人進行戶外活動
M-Meaning生命意義
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Think about the most satisfying moments of your life思考你人生中最滿足的時刻1 
Write/draw/ share with others the most satisfying moments of your life寫下／繪畫／與他人分享你生命中最满意的時刻
Write a complimentary letter on behalf of someone/the community/the world代表別人／家庭／社區／世界寫一封讚揚自己的信2 
Review the thanks/appreciation you received回顧別人對自己的感謝／讚賞
Do something meaningful做一件有意義的事3 
Do something for your family為自己家庭做些事
Donate money to a charity捐錢給慈善機構4 
Donate goods to people/organizations in need捐贈物資給有需要的人／機構
Complete a task for someone else幫別人完成一件事5 
Participate in volunteer activities參加義工活動
Letter to your future self寫信給十年後的自己6 
Make a list of what you hope to accomplish in the next 10 years列出你希望在未来十年完成的事情
Make a list of your life goals列出自己人生目標7 
List your dreams列出你的夢想
A-Accomplishment成就感
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Celebrate your success.慶祝你的成功1 
Celebrate your success with your significant others與你重視的人慶祝你的成功
List out and appreciate your strengths列出及欣賞你的優點2 
List out and appreciate your abilities, skills, good qualities 列出及欣賞你的能力、技能、美好的特質
Set goal for and implement your exercise plan訂立運動計劃並盡力完成3 
Tell others about your plans告訴他人你的計劃
Post your achievement on social media在社交媒體上發佈你的成就4 
Share your achievement with friends與朋友分享你的成就
Challenge yourself with new goal尋找新的目標以挑戰自己5 
What resources do you have to reach your goal想想你有什麼資源幫助你達成目標
Give yourself credit for getting over the hump為自己曾經跨越過困難而鼓掌6 
Thank those who helped in your difficult time感謝那些在你困難的時候幫助過你的人
Think of a proud moment in your life回想一個讓自己自豪的時刻7 
Think about the life role you perform best at思考自己在哪個生涯角色上表現得最好
H-Health健康
Well-being Action幸福一小步
Alternatives / Adaptations小步子的變奏
Go for a walk and notice something beautiful.散散步，發現一些美麗的東西1 
Walk along the beach and watch sunrise/sunset沿著海邊散步，看日出／日落
Get enough sleep足夠的睡眠2 
製作作息時間表Make a well-being schedule
Have a healthy breakfast吃一個有營養的早餐3 
To have meals regularly三餐定時
Do 20 minutes of exercise進行20分鐘的運動4 
Do not less than 30 minutes of housework做不少於三十分鐘家務
Create and enjoy your “Me time”製造和享受專屬於自己的時間5 
Join a mindfulness course參加正規的靚觀減壓課程
Take a walk after lunch午飯後散步6 
Take a nap after lunch午飯後小睡
Drink 8 cups of water daily每天喝八杯水7 
Buy a nice water bottle購買一個漂亮的水樽
P-Positive Emotion正向情感
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
E-Engagement全心投入
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
R-Relationship與人連繫
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
M-Meaning生命意義
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
A-Accomplishment成就感
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
H-Health健康
| Well-being Action幸福一小步 | Alternatives / Adaptations小步子的變奏 |
| | 1 | | |
| | 2 | | |
| | 3 | | |
| | 4 | | |
| | 5 | | |
| | 6 | | |
| | 7 | | |
Reference:
參考資料 ：
- Seligman, Martin E.P. (2008). Positive Health. Applied Psychology, 57(S1), 3-18.
- Seligman, M., & 3M Company. (2011). Flourish : A Visionary New Understanding of Happiness and Well-being. Place of publication not identified]: Atria Books.
"Have Fun in Summer" Series玩轉「全新暑假」系列
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
ENG VERSION : e-book電子書 / PDF DownloadPDF 下載
