If there were a controversial topic in the field of positive psychology, some say it would be in the area of “achievement” and whether or not it should be included as its own pillar in the PERMA model of well-being.
For background, current positive psychology research stipulates that there are five main components that contribute to human flourishing: Positive emotions, Engagement or flow, Relationships, Meaning, and Achievement, or PERMA for short. But the last of the five, achievement, is debatable, with some positive psychologists questioning its true impact on one’s happiness.
Do we really need to have a sense of achievement to feel like we’ve lived “a good life” or do the other four components adequately capture what human beings need to feel fulfilled? If, for example, someone already engages regularly in activities that give them a sense of flow and purpose, do they also need to set goals and feel accomplished? Or is that merely imposing a Western, capitalist perspective on positive psychology, as some have suggested?
While more research needs to be conducted, recent studies suggest that yes, a sense of achievement is indeed essential for well-being. As humans, we are wired to strive for progress and seek to improve ourselves and the world around us.
It’s important to note that being in a state of “flow” and experiencing a sense of achievement are distinct. Like close cousins, they are related but not the same. Consider an activity that you enjoy leisurely, say a sport like running. You might be fully engaged and lose all sense of time whenever you hit the road, with no desire to improve or get better. And that’s completely fine! Some activities are best left for pure enjoyment and there is no shame in that.
Studies show, however, that adding a goal aspect to some of our regular activities – thus combining flow with achievement – can have psychological benefits and help us feel better. Creating clear milestones to accomplish and adding SMART goals can result in more positive affect and increase our overall happiness.
The key – and this is important – is to make sure you are intentional about WHY you are achieving certain milestones or setting goals in the first pace. Researchers observed that when motivations around achievement are tied to EXTRINSIC rewards, as opposed to INTRINSIC desires, achievement can take on a life of its own and actually take away from long-term happiness, instead of adding to it.
In the earlier example of running, beating your personal record (PR) or race time so you can get the approval of a parent or coach is an external motivation that won’t get you very far (pun intended) on the path to happiness. While it might give you a temporary dopamine hit, that high will eventually wear off.
Another example can be found within our traditional school system. Consider students who focus too much of their attention on getting good grades instead of what they are learning. This often creates greater stress and anxiety, with overachievers who end up on a never-ending hamster wheel, constantly chasing external validation and never quite feeling satisfied.
On the other hand, finding joy in the process and cultivating a sense of personal achievement are examples of internal motivations that are much more sustainable. The more your sense of accomplishment can be tied to something intrinsic rather than something that exists outside of oneself, the better.
Improving your running times simply because you love running and because you find individual satisfaction in seeing your progress over time is the type of motivation that’s aligned with positive outcomes. Whether your parent or coach knows about it or not becomes irrelevant.
By approaching achievement and goal-setting this way, rather than through external rewards, you’ll be much more likely to find yourself jogging down a happier path in life, instead of feeling like a hamster running in circles.