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💛 Dimension 08 · Happiness Coaching · TechArtha
Happiness is a skill.
You can learn it.
Backed by positive psychology and 30 years of research, happiness is not something that happens to you — it is something you practise. We teach you exactly how.
40%
of happiness is
under your control
under your control
66
days to a new
happiness habit
happiness habit
5x
positive emotions
needed vs. negative
needed vs. negative
₹0
cost to access
this programme
this programme
☀️ 60-Second Happiness Check-In
Answer 3 quick questions — get your happiness baseline score right now.
How are you feeling right now?
😔Low
😐Meh
🙂Okay
😊Good
😄Great
Overall, how satisfied are you with your life right now?
1 — Not at all10 — Completely
How often do you experience genuine moments of joy or meaning?
1 — Rarely10 — Daily
Based on the Satisfaction With Life Scale (Diener, 1985) and PERMA framework. Not a clinical diagnostic.
💡 Understanding Happiness
Not therapy. Not self-help.
Evidence-based coaching.
Happiness Coaching sits in a specific space — distinct from therapy, counselling, and generic motivation. Here is exactly what it is, what it isn't, and why it works.
Happiness Coaching
Forward-focused. Goal-oriented. Built for people who are functioning — but know they can feel more alive, more purposeful, and more genuinely fulfilled. Works on positive emotion, meaning, engagement, and strengths.
✅ For: Working professionals who feel "fine but flat." Those who want to flourish, not just cope.
Therapy / Counselling
Past-focused. Healing-oriented. Designed for people managing clinical conditions — depression, anxiety, trauma, grief. Works by processing, resolving, and healing psychological wounds.
✅ For: People experiencing clinical distress or mental health conditions requiring professional treatment.
Self-Help / Motivation
Inspiring but unstructured. Often lacks the scientific underpinning to create lasting change. Useful for sparking awareness — but rarely builds the neural pathways needed for sustained wellbeing shifts.
⚠️ For: Initial inspiration. Insufficient alone for deep, lasting change without structured practice.
🔬 Professor Martin Seligman · University of Pennsylvania
The PERMA Model —
The 5 pillars of a flourishing life.
Professor Martin Seligman's 30 years of research identified five measurable components of wellbeing. Click each letter to explore the science and practices behind it.
P
E
R
M
A
P
Positive Emotions
The experience of joy, gratitude, serenity, interest, hope, pride, awe, amusement, inspiration, and love. Positive emotions are not just pleasant — they broaden your thinking, build your resources, and undo the damage of negative emotions at the physiological level.
🔬 The Broaden-and-Build Theory (Barbara Fredrickson, UNC): Positive emotions expand your cognitive bandwidth, increase creativity, and build lasting psychological, physical, and social resources. The effect compounds over time.
Three Good Things: Write 3 specific positive events each evening. Not "had a good day" — but "my client said thank you and it felt genuine." Research shows a 50% increase in happiness in 6 weeks.
Savouring: Slow down positive experiences deliberately. Take a mental photograph. Tell someone about it within 24 hours. The brain stores what you attend to.
Kindness Boost: Do 5 deliberate acts of kindness on a single day per week. One day, concentrated, outperforms spread-out kindness in measurable happiness gains.
Contribution to wellbeing~23%
E
Engagement / Flow
The experience of being completely absorbed in an activity — time stops, self-consciousness disappears, performance peaks. Mihaly Csikszentmihalyi (University of Chicago) called this "flow." It is the most reliable producer of deep satisfaction in human experience.
🔬 Flow Research (Csikszentmihalyi, 1975–2006): Flow occurs when challenge and skill are both high and matched. It produces the highest levels of intrinsic motivation and wellbeing of any measured state.
Flow Mapping: List 5 activities where you lose track of time. These are your flow triggers. Schedule 90 uninterrupted minutes with one of them each week. Protect that time fiercely.
Depth Work: Single-task with phone in another room. Notifications are flow's greatest enemy. A 2018 University of Texas study showed the mere presence of a phone (face down) reduces cognitive capacity.
Strengths First: Use the VIA Character Strengths assessment to identify your top 5 strengths. Deploy them in new contexts. Strengths-based engagement produces 6× more life satisfaction.
Contribution to wellbeing~19%
R
Relationships
The quality of our connections with others. The Harvard Study of Adult Development — the world's longest study of happiness (85 years, ongoing) — found one overwhelmingly dominant predictor of wellbeing in late life: the quality of relationships. Not wealth. Not status. Not health. Relationships.
🔬 The Harvard Study (Robert Waldinger, ongoing since 1938): People with warmer relationships at age 50 were healthier at age 80. The single strongest predictor of a happy life, across income, education, and IQ levels.
Connection Schedule: Schedule one meaningful conversation per week — not a WhatsApp forward, but a genuine 20-minute phone call with someone you care about. Relationships require maintenance.
Active Constructive Responding: When someone shares good news — engage, ask questions, celebrate. Most people respond passively. Active engagement deepens bonds faster than any other single behaviour.
Relationship Audit: List your top 5 relationships. Rate each for depth and investment. Which one has been neglected? Reach out to them today.
Contribution to wellbeing~26%
M
Meaning & Purpose
Belonging to and serving something larger than yourself. Research consistently shows that people with a strong sense of purpose live longer, recover from illness faster, sleep better, and report higher life satisfaction — regardless of income, status, or circumstance.
🔬 Purpose Research (Steger, 2009; NIH, 2019): A strong sense of purpose reduces mortality risk by 15% and cardiovascular disease risk by 19%. Purpose is not found — it is built, through reflection and action.
Ikigai Mapping: The Japanese framework: where do What You Love, What You Are Good At, What the World Needs, and What You Can Be Paid For overlap? The overlap is Ikigai — your reason for being.
Eulogy Reflection: Write the 5 things you want said about you at your eulogy. Then ask: are you building those things today? The gap between your eulogy and your calendar is where purpose work begins.
Contribution Inventory: List 3 ways you contribute to others' lives without expectation of return. Meaning is most reliably found in contribution, not achievement.
Contribution to wellbeing~18%
A
Accomplishment
The pursuit and achievement of goals — for the intrinsic satisfaction of mastery, not just for the external reward. People who set and regularly achieve personally meaningful goals report significantly higher wellbeing than those who do not — regardless of goal size.
🔬 Goal Theory (Locke & Latham, 2002): Specific, challenging goals produce dramatically higher performance and satisfaction than vague or easy goals. The process of progress itself generates positive emotion.
Small Wins Architecture: Break a big goal into weekly micro-milestones. Research on goal motivation shows that progress — even tiny progress — generates momentum and positive emotion. Design for wins, not just effort.
Accomplishment Journal: Every evening, write one thing you accomplished today — no matter how small. The brain discounts daily achievements automatically. Writing them builds accurate self-efficacy.
Mastery Investment: Spend 15 minutes daily getting 1% better at one skill that matters to you. Not productivity — mastery. The satisfaction of growing in a meaningful direction is one of the most reliable happiness sources.
Contribution to wellbeing~14%
📊 Happiness Assessment
What's Your PERMA Score?
Find out in 2 minutes.
10 questions across all 5 pillars of wellbeing. Science-backed. Personalised actions for your lowest-scoring pillar.
Question 1 of 10
1 — Not at all / Never10 — Completely / Always
🎮 Interactive Tools
Your happiness toolkit.
Use daily. Feel the shift.
Science shows that happiness habits require practice, not just knowledge. These four tools are designed for 5 minutes each — and build measurable change in weeks.
🫙 The Gratitude Jar
Collect moments of gratitude. Research shows 21 days of specific gratitude increases happiness by 25%. Add one moment now.
✨ Your jar is empty. Add your first moment of gratitude.
🎲 Random Joy Generator
One random act of kindness, connection, or joy — picked for you. Dr. Sonja Lyubomirsky (UCR) proved these shift wellbeing within days.
Press "Generate Joy" to get your random act!
Each action takes under 10 minutes and is proven to boost wellbeing.
✅ Daily Happiness Habits
Six science-backed daily habits. Check off each one as you complete it. Saved across sessions — track your streak.
0 / 6
Done today
Complete your habits to see your progress message
🗾 Your Ikigai Finder
The Japanese concept of "reason for being." Fill in the four circles — your Ikigai is where they overlap. Takes 5 minutes.
Your
Ikigai
Ikigai
What you
LOVE
LOVE
What you're
GOOD AT
GOOD AT
What the world
NEEDS
NEEDS
What you can
BE PAID FOR
BE PAID FOR
🔬 The Evidence
Happiness science works.
These numbers prove it.
Positive psychology is not a motivational speaking industry. It is a rigorous academic discipline with 30+ years of peer-reviewed research — conducted at Harvard, Penn, Michigan, and Oxford. These are the numbers.
40%
of your happiness is within your controlSonja Lyubomirsky (UCR): 50% is genetic set-point, 10% life circumstances, 40% intentional activity. The 40% is what coaching addresses directly. (Lyubomirsky, Sheldon, Schkade, 2005)
25%
increase in happiness from Three Good ThingsWriting 3 specific positive events daily for 21 days increased happiness by 25% and reduced depressive symptoms — sustained at 6-month follow-up. (Seligman, Steen, Park, Peterson, 2005)
85y
Harvard Study of Adult Development findingThe world's longest running happiness study found ONE dominant predictor of wellbeing in late life: the quality of relationships. Not wealth, status, or health. (Waldinger, 1938–ongoing)
5:1
ratio of positive to negative emotions neededMarcial Losada and Barbara Fredrickson's research identified 2.9:1 (later revised to 3:1) as the minimum ratio for flourishing. Higher-performing individuals and teams typically operate at 5:1.
Key Research References
📊 Penn, 2005
Positive Psychology Progress (Seligman et al.)
"Positive psychotherapy outperformed both control groups without treatment and treatment-as-usual in alleviating depression and building well-being."
American Psychologist, 2005
🧠 UCR, 2005
The Architecture of Sustainable Happiness (Lyubomirsky)
Established the Sustainable Happiness Model: 50% genetic, 10% circumstance, 40% intentional activity. The 40% is the domain of evidence-based happiness coaching.
Psychological Bulletin, 2005
❤️ Harvard, Ongoing
Study of Adult Development (Waldinger)
Over 85 years of data on 700+ men and their families. Warm relationships at 50 predicted physical health at 80 more reliably than cholesterol levels.
Harvard Medical School, 1938–ongoing
🌟 Oxford, 2021
The Science of Wellbeing Programme (Santos)
Yale's "Science of Well-Being" became the most popular course in Yale's 300-year history. Evidence-based happiness practices produced measurable life satisfaction gains in weeks.
Laurie Santos, Yale University, 2018–2021
🏢 For Employers
Happy employees are
your best business strategy.
The Gallup State of the Global Workplace report (2023) found that unhappy employees cost companies 34% of their annual salary in lost productivity. Employee happiness is not a wellness perk — it is a P&L lever.
Employee Happiness Assessment — baseline PERMA scores across your team, anonymised and aggregated
Happiness at Work Workshop — 90-minute evidence-based session, in-person or virtual
Monthly Wellbeing Check-ins — structured prompts for managers to create psychologically safe teams
Custom Happiness Playbook — tailored practices for your industry, culture, and workforce
+31%
Higher productivityHappy employees are 31% more productive than unhappy peers (Harvard Business Review, 2012)
3x
More creativePositive affect triples creative problem-solving capability (Isen, Daubman, Nowicki, 1987)
-37%
Lower absenteeismGallup (2023): Engaged, happy employees take 37% fewer sick days annually
-65%
Lower attritionEmployees who score high in wellbeing are 65% less likely to leave within the next year
☀️
Your happiest self
is not a destination.
It is a daily practice.
Take the PERMA Assessment. Use the tools. Build one habit. Connect with Sushil. The research is clear — small, consistent practice changes lives more reliably than any single breakthrough.
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