5 Factors under Your Control that Can Make You Happier at Work

Are you among those who believe that the world dictates how happy you can be? Are you unhappy at work and believe you cannot do anything about it because your employer should implement changes to create the conditions that will foster your happiness? Or do you think that changing jobs will make you happier? Before you start looking for the elusive happiness somewhere else, continue reading to find out what science says about the factors that make you happy.

If you feel unhappy at work or even in life, and, just like most people, you believe the circumstances and outside factors are at the origin of your unhappiness, you transfer the power of leading your life to the outside world and its components, such as your employer, the government, the economic situation, etc. These elements have some impact on your happiness, but what is more important is your attitude towards them and how you react to them. 

The truth is, happiness at work doesn't just "happen." It has to be intentionally cultivated. Your employer has to take care of many aspects of the work environment and conditions, but your happiness at work mostly depends on you, not on your employer. You can increase your happiness at work, regardless of your employer. Read more about the degree of influence of different groups of factors on our happiness in the blog post entitled: 

Of course, there can be situations when it is better to change jobs. But before you jump into a job change, check whether you are ready for happiness at work and have done your part in the game. These aspects may relate to your attitude, beliefs, self-talk, your skill set matching the requirements, productive habits, emotional regulation, social skills, etc.  

Martin Seligman, the "father of positive psychology", developed the PERMA model of happiness, pinpointing the main aspects a person can work on to increase their happiness. I like to use this model in my work because it is practical and easy to apply in the workplace.

Seligman's PERMA model, a scientific theory of happiness, outlines the five building blocks of living a balanced, fulfilled, and happy life or "subjective well-being", a more scientific term for HAPPINESS. The letters of the model's name stand for the components of happiness: positive emotions, engagement, relationships, meaning, and achievements. 

1. Positive Emotions stands for experiencing lasting positive emotions, not only temporary joy, but also gratitude, pride, enthusiasm and hope. For happiness at work, this means being enthusiastic about your work, enjoying the majority of your tasks, being mostly satisfied with your work and its circumstances, being grateful for its positive aspects, and your professional growth and achievements.
2. Engagement represents the psychological state of flow, when you are so absorbed in what you do that you lose track of time. Having meaningful and challenging tasks and the ability to overcome these challenges while growing professionally contribute to achieving a state of flow while performing a task.
3. Relationships are important for experiencing happiness at work because we are social beings, and our happiness is highly influenced by the quality of our connections expressed in cooperation, teamwork, collaboration, feedback, trust and mutual support.
4. Meaning connects the individual to a higher purpose, larger than personal gains. This means an understanding of the higher purpose of the organisation, and the contribution it provides to society or a part of it by satisfying certain needs and contributing to important causes. It also encompasses the contribution of work to the individual's life.
5. Accomplishments satisfy the highest level of needs in the Maslow pyramid: the need for self-actualisation. This refers to professional growth, achieving our goals and genuine success and recognition for it. 

What can you do to implement and address the elements of the PERMA Model in your work?

Here are a few ways to enhance each component of happiness at work: 

1. Positive emotions: 

• practise gratitude; 
• eliminate negative thought patterns and limiting beliefs; 
• improve your self-talk; 
• learn to manage your emotions; 
• don't take anything personally; 
• reframe your experiences; 
• learn from your mistakes; 
• let go of the related negative feelings; 
• ask better questions; etc.

2. Engagement: 

• practise mindfulness; 
• develop laser focus; 
• eliminate multitasking and distractions; 
• increase your assertiveness; etc.

3. Relationships: 

• improve communication skills; 
• practice active listening; 
• give constructive feedback; 
• set boundaries; 
• learn to address conflicts; 
• stop complaining; etc.

4. Meaning: 

• get clear on your core values and life purpose; 
• create your life mission; 
• connect your work to your life purpose and vision; 
• visualise living the life you want; 
• support others to learn and grow; 
• be of service; 
• use reframing; etc.

5. Accomplishments: 

• have long-term goals and clear priorities; 
• practice monthly review and goal-setting; 
• reframe experiences, 
• results and challenges; 
• ask better questions; 
• learn from mistakes and failures; 
• improve your skills; 
• develop more productive habits; etc. 

Don't try to fix everything at a time. And don't expect spectacular changes in a few days. Do it step by step because, in many cases, you need to change your attitude or mindset and develop new habits. And that takes constant practice and repetition.

• When I felt unhappy at work, I started with the EMOTION factor by practising gratitude for things and tasks that gave me joy and satisfaction at work or that contributed in some way to my life.
• Then, I looked at the tasks and asked myself how I could do more of what I enjoyed and less of what I didn't.
• The next step was to change my attitude towards tasks I didn't enjoy, but I had to perform.
• I also analysed my beliefs about work and happiness and eliminated the limiting beliefs, one by one.

It doesn't matter where you start. It is important to start. I opted for the easier step that can bring attitude changes: practising gratitude for my work. But you can look at what would bring the biggest change to your happiness and start with that element. 

You don't have to do it alone. You can get guidance and continuous support in the "Happy Achiever Ladies' Membership", opening on the 23rd of August, 2026. Express your interest using the Contact form, and I'll send you a reminder and details of the membership as soon as it opens.