5 Essentials for Thriving in Uncertain Times
Life can feel uncertain, heavy, or just out of sync. But what if you had a handful of guiding practices to help you recalibrate—something rooted in science but deeply personal? These five practices can help you reconnect with what makes life feel meaningful and whole.
1. Positive Emotion: Savor What’s Good
It’s not about toxic positivity.
This step is about learning to recognize and allow moments of joy, gratitude, and calm—even when life is hard.
Try this:
Keep a “3 Good Things” journal each night.
Pause to appreciate small pleasures: a warm drink, a favorite song, fresh air.
Ask yourself: When do I feel most alive or at peace? How can I make space for more of that?
What’s the science?
Studies show that intentionally cultivating positive emotions can broaden our thinking, improve problem-solving, and build long-term resilience (Fredrickson, 2001).
Recommended read: "Positivity" by Barbara Fredrickson
2. Engagement: Lose Yourself in the Moment
This is your “in the zone” state.
It’s when time disappears and you feel fully absorbed in something you love or that stretches you in a meaningful way.
Try this:
Revisit a hobby or creative outlet.
Set aside phone-free time to be fully present in an activity.
Ask yourself: What pulls me in completely? When do I lose track of time—in a good way?
What’s the science?
Mihaly Csikszentmihalyi’s research on “flow” shows that deep engagement boosts satisfaction, motivation, and psychological well-being.
Recommended read: "Flow: The Psychology of Optimal Experience" by Mihaly Csikszentmihalyi
3. Relationships: Nurture Real Connection
We’re wired for connection.
You don’t need a huge network. What matters is having a few people who really see you—and for whom you can do the same.
Try this:
Reach out to someone you’ve been meaning to call.
Express appreciation to someone who’s supported you.
Ask yourself: Who brings out the best in me? How can I nurture that bond?
What’s the science?
Studies show strong social ties are linked to better mental health, physical health, and even longevity.
Recommended read: "Together: The Healing Power of Human Connection in a Sometimes Lonely World" by Vivek Murthy
4. Meaning: Anchor to What Matters
This is about purpose.
Not the pressure to “find your passion,” but the quiet sense that your life is connected to something larger—your values, your people, your impact.
Try this:
Reflect: What values guide me?
Do one small thing today that aligns with those values—help, create, advocate, listen.
Ask yourself: What kind of person do I want to be, even in hard moments?
What’s the science?
A strong sense of meaning is associated with greater life satisfaction and lower anxiety and depression.
Recommended read: "Man’s Search for Meaning" by Viktor Frankl
5. Accomplishment: Celebrate Your Growth
Progress matters—big or small.
Accomplishment isn’t about being perfect. It’s about effort, intention, and resilience.
Try this:
Set one goal that feels meaningful (not just productive).
Break it into doable steps and celebrate each one.
Ask yourself: What did I do today that moved me forward, even just a little?
What’s the science?
Working toward meaningful goals boosts motivation and self-confidence over time.
Recommended read: "Drive: The Surprising Truth About What Motivates Us" by Daniel H. Pink
Want to Go Deeper?
These five essentials are inspired by the PERMA model, developed by psychologist Martin Seligman, a pioneer in the field of Positive Psychology. If you're curious about the research behind these ideas, check out the University of Pennsylvania’s Positive Psychology Center.
Recommended read: "Flourish: A Visionary New Understanding of Happiness and Well-being" by Martin E.P. Seligman