Learn to flourish — not just cope
Using Seligman's PERMA model and eight evidence-based interventions, you'll build a personally tailored flourishing plan and run a real 30-day self-experiment — grounded in peer-reviewed psychology, not wellness platitudes.
"I want you to leave this course not just knowing what positive psychology says, but having tested it on your own life — with evidence."— Dr. J Raymond ABK
What you'll learn
What you'll be able to do
- Map your current well-being baseline across all five PERMA pillars using validated psychometric tools
- Design a written, actionable personal flourishing plan tailored to your own strengths and life context
- Apply at least eight evidence-based positive interventions — from gratitude practices to strength-spotting — with fidelity and intention
- Identify and restructure well-being blockers such as negativity bias and hedonic adaptation using cognitive-reappraisal techniques
- Build sustainable positive-emotion habits by understanding broaden-and-build theory and the role of micro-moments
- Track measurable progress in life satisfaction, meaning, and engagement over a 30-day self-experiment
How it works
A school that adapts to you
This isn't a set of static videos. Every lesson is generated live and tuned to where you actually are.
We learn your level
A quick placement check tailors your starting point so you're never bored or lost.
Lessons adapt as you go
Each lesson is written for your pace and your goal, adjusting as your skills grow.
Your AI coach keeps you moving
Checkpoints, feedback, and gentle nudges turn progress into a real result.
The curriculum
What's inside your school
6 modules · 19 lessons
Foundations of Flourishing: The Science Behind PERMA
Establishes the conceptual and empirical bedrock of positive psychology before any self-assessment or intervention work begins. Students move from the ordinary conception of mental health as 'absence of illness' to Seligman's richer vision of flourishing, survey each PERMA pillar at depth, and immediately ground the theory in their own lives using validated measurement tools — creating the well-being baseline that every later module builds on.
- 1.1From 'Not Struggling' to Genuinely ThrivingIncluded
- 1.2A Tour of the Five Pillars: What Each One Really MeansIncluded
- 1.3Measuring What Matters: Psychometric Tools for Self-AssessmentIncluded
Positive Emotion & Broaden-and-Build: Wiring for Flourishing
Focuses on the P pillar while establishing the theoretical engine — Fredrickson's Broaden-and-Build theory — that explains why cultivating positive emotions is not self-indulgent but strategically important for long-term resilience and cognitive flexibility. Students then encounter the two forces that silently cap emotional flourishing (hedonic adaptation and negativity bias) and learn their first cognitive-reappraisal techniques, equipping them to remove invisible ceilings before building positive habits.
- 2.1Broaden-and-Build Theory: Why Positive Emotions Are Not TrivialIncluded
- 2.2Micro-Moments and the Architecture of Daily JoyIncluded
- 2.3Hedonic Adaptation and Negativity Bias: The Invisible CeilingIncluded
Engagement & Strengths: Flow, Craft, and the Authentic Self
Unpacks the E pillar through two interconnected lenses: Csikszentmihalyi's flow theory (the state of complete absorption that is both intrinsically rewarding and skill-building) and Peterson and Seligman's VIA Character Strengths framework (the 24 measurable traits that constitute 'what is best in us'). A dedicated third lesson on strengths deployment and job/life crafting is added to close the gap between identifying strengths and actually wielding them — an essential prerequisite for designing the flourishing plan.
- 3.1Flow: The Psychology of Optimal ExperienceIncluded
- 3.2Signature Strengths: Spotting, Owning, and Deploying ThemIncluded
- 3.3Job and Life Crafting: Redesigning for EngagementIncluded
Relationships, Meaning & Accomplishment: The Social and Existential Pillars
Consolidates the R, M, and A pillars — originally covered in a single module — while strengthening sequencing so that relational well-being (social baseline) is addressed before existential meaning (which often emerges through relationships) and goal-science accomplishment (which provides structure for the flourishing plan). A new prerequisite lesson on High-Quality Connections ensures students understand the micro-relational mechanisms before tackling macro-level relationship strategies.
- 4.1Positive Relationships: Connection as a Well-Being MultiplierIncluded
- 4.2Meaning: Beyond Happiness to a Life That MattersIncluded
- 4.3Accomplishment: Goal Science, Grit, and the Art of Sustainable AchievementIncluded
The Evidence-Based Intervention Toolkit
Provides a structured, research-grounded survey of the eight-plus positive interventions students are required to apply with fidelity. Lessons are sequenced from affect-focused interventions (gratitude, kindness, savouring, awe) to self-directed regulatory interventions (self-compassion, forgiveness, cognitive reappraisal revisited) to integrative meaning-making practices. Each lesson balances mechanism-understanding with immediate practice, building the intervention repertoire students will select from in Module 6.
- 5.1Gratitude, Kindness, and Counting Blessings: The Big Three InterventionsIncluded
- 5.2Savouring, Awe, and Flow-State PracticesIncluded
- 5.3Self-Compassion, Forgiveness, and Meaning-Making PracticesIncluded
Your Personal Flourishing Plan: Integration and the 30-Day Experiment
The culminating module where all prior learning — baseline data, pillar knowledge, strengths profile, intervention repertoire, and cognitive-reappraisal skills — is integrated into a written, actionable personal flourishing plan, then tested, tracked, and evaluated in a structured 30-day self-experiment. A dedicated lesson on measurement and progress-tracking (a genuine gap in the original draft) ensures students know exactly how to collect meaningful data before the experiment begins.
- 6.1Designing Your Personal Flourishing PlanIncluded
- 6.2Measurement, Progress-Tracking, and the Science of Self-ExperimentationIncluded
- 6.3Running the 30-Day Flourishing ExperimentIncluded
- 6.4Retrospective, Results, and Your Flourishing RoadmapIncluded
Who it's for
Is this you?
Life & well-being coaches
Deepen your practice with the PERMA framework and evidence-based interventions you can apply directly with clients — and to yourself first.
Therapists & counsellors
Add a rigorous positive-psychology layer to your clinical toolkit, grounded in replicated research rather than pop-wellness trends.
Educators & school counsellors
Understand the science of flourishing so you can model it authentically and bring evidence-based well-being language into your classroom or practice.
Driven self-development seekers
You've read the books; now you want the underlying science, a real psychometric baseline, and a personal plan you've actually tested.
Burnt-out high-achievers
Learn why sustainable accomplishment requires more than grit — and how broaden-and-build theory and micro-moments can rebuild your energy from the ground up.
HR & organisational leaders
Bring evidence-based well-being thinking into your team or culture strategy, starting with a deep understanding of what flourishing actually requires.
Questions
Frequently asked
Your teacher
A note from your teacher
Dr. J Raymond ABK
If you've spent time in the self-development space — whether as a practitioner or as someone genuinely trying to live better — you've probably noticed a recurring frustration: a lot of what gets called "well-being advice" is either too vague to act on, or too thin to trust. Gratitude journals appear alongside unsubstantiated claims. Mindfulness is recommended without context. Positivity is preached without any real account of what positivity is for or how it actually changes a mind and a life.
I created The Flourishing Lab because I believe you deserve better than that. You deserve the real science — Seligman's PERMA model, Fredrickson's broaden-and-build theory, Csikszentmihalyi's decades of flow research, validated psychometric tools, replicated intervention studies — delivered in a way that's honest about what the evidence shows and what it doesn't. Not dumbed down. Not over-hyped. Just clear, rigorous, and deeply useful.
What I find most exciting about positive psychology is that it's genuinely actionable in a way that a lot of academic psychology isn't. When you understand why hedonic adaptation erodes your satisfaction over time, you can do something about it. When you map your signature strengths against where you actually spend your energy, the gap is often immediately visible — and so is the path forward. The science gives you leverage. This course is about handing that leverage to you.
The 30-day self-experiment at the heart of the capstone module matters to me personally. I think there's something powerful about becoming a rigorous observer of your own life — setting a baseline, choosing your interventions with intention, tracking what shifts and what doesn't. It's the difference between reading about well-being and actually practising it as a discipline. That's what I want for every person who comes through this course: not just knowledge, but a living relationship with their own flourishing.
If you're ready to move beyond "not struggling" — to do that with intellectual honesty, genuine self-reflection, and tools that the research actually supports — I'd love to have you in The Flourishing Lab. Let's do this properly.
— Dr. J Raymond ABK
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- 6 modules, 19 lessons
- AI-adaptive lessons tuned to your level
- Quizzes & checkpoints to lock in progress
- Your own AI learning coach
- Learn on any device, at your pace
- Full access for as long as you're subscribed