PERMA in practice!

Staying mentally healthy during exams isn’t just about avoiding burnout – it’s also about building yourself up from the inside out. The PERMA model of wellbeing, developed by psychologist Martin Seligman, gives us five core areas that contribute to lasting happiness and resilience.

Here’s how to support your Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment – with one simple, doable habit for each. They're small things, but added up over days and weeks, the evidence says they can make a real difference.

📌 Save this list, pick one to start with, or challenge a friend to do it with you. And remember: your mental health deserves as much attention as your grades 👇

💛 

P – Positive Emotion: “Three Good Things”

Let’s start with the mood boost.

How to do it:

Each evening, jot down three things that went well, and why they happened. Big or small – doesn’t matter. Try to savour the good for a moment, rather than rushing past it.

☕ “Had a great coffee”

🤝 “My friend sent me a funny meme”

✅ “Finally started revising that module I’ve been avoiding”

Why it works: It gently retrains your brain to focus on the positive, which boosts optimism and helps manage stress and anxiety.

🕒 Time required: 5 mins a day

🎮 

E – Engagement: Try a Flow Activity

We’ve all had those moments where you’re so into something, time disappears – that’s called flow, and it’s great for your brain.

How to do it:

Pick one activity where you naturally lose track of time – and schedule it in during exam season. Could be:

• Drawing or journalling
• Playing music
• Solving puzzles or gaming
• Sports or even a deep revision sesh (yes, really!)

Why it works: Being fully absorbed in a task is grounding and calming. It reduces overthinking and helps you recharge mentally – even if it’s work-related!

🕒 Time required: 20–60 mins, once or twice a week

🤝 

R – Relationships: Micro-Connections

Connection doesn’t have to mean long heart-to-hearts (though those help too). Even small moments of social contact are great for wellbeing.

How to do it:

• Make a point of saying hi to your flatmates when you see them
• Drop a quick text to someone you haven’t spoken to in a while
• Take 10 minutes to chat with your RA or grab a coffee with a friend

Why it works: Positive relationships are one of the biggest predictors of mental health. Even brief interactions release oxytocin, which lowers stress levels and boosts mood.

🕒 Time required: 1–10 mins a day

✨ 

M – Meaning: Link Your Study to a Bigger Purpose

Exams can feel like a grind – but connecting your work to a deeper purpose can reignite your motivation.

How to do it:

Ask yourself:

“Why does this subject matter to me?”“How could what I’m learning help others, or help me make a difference?”“What’s the bigger picture here?”

Write your answer on a sticky note above your desk to remind yourself.

Why it works: Having a sense of meaning reduces burnout, improves resilience, and makes stress feel more manageable.

🕒 Time required: 5 mins reflection (or whenever you’re feeling ‘meh’)

✅ 

A – Accomplishment: Set a Tiny Goal Daily

When your to-do list is the length of a dissertation, it’s easy to freeze up. Small wins are the antidote.

How to do it:

Each morning, write down one small, achievable goal for the day – something you know you can tick off.

📝 “Revise one lecture”

📤 “Email my tutor”

🧺 “Do my laundry while listening to a podcast”

Then… tick it off and celebrate (yes, fist-pumps count).

Why it works: Regular wins build momentum and increase motivation. They remind you that you can get things done – and that builds confidence.

🕒 Time required: 2 mins to plan + whatever time the task takes

🌟 Final Thought

You don’t need a total life overhaul to feel better during exams. With just a few minutes a day, these PERMA-inspired habits can help you stay grounded, motivated, and even find a little joy in the chaos.

Small shifts = big difference.