What is flourishing? Why this mental health concept is more important than happiness

You’ve probably experienced a season of life that was the opposite of flourishing: You weren’t struggling with your mental health in a clinical sense, but you weren’t thriving either. Maybe you were stuck in an unsettling limbo—an awkward “in-between” of one life transition and the next. You felt unmotivated, lethargic, and apathetic. You were languishing, as mental health experts describe it.

When you’re flourishing, on the other hand, you have an undeniable zest for life. In the simplest terms, flourishing is “a state in which all aspects of a person’s life are good” for most of the time, according to the scientists who pioneered the Global Flourishing Study, a longitudinal study of more than 200,000 people spanning 22 countries and six populated continents.

Flourishing goes beyond your physical and mental well-being. It’s shaped by finding meaning, acting on your values, and feeling genuinely connected to others.

“It’s about working towards reaching your greatest potential, while also getting joy out of being alive,” says Amy Morin, LCSW, a licensed psychotherapist and author of “13 Things Mentally Strong People Don’t Do.”

What does flourishing look like in reality—and how is it different from that in-between state of languishing? How can you move from one to the other? Here’s what science says about building a better life.

What’s the Difference Between Flourishing and Languishing?

Flourishing and languishing exist on opposite ends of the mental health spectrum (or continuum, as scientists call it). Flourishing is often described as thriving—like a plant reaching toward sunlight. Languishing is a bit like you’re withering. You can experience either with or without a mental or physical health condition.

Flourishing: When Life Feels Good

Flourishing means your overall well-being is solid. You’re an effective version of yourself who’s satisfied, engaged, and striving to be and do better. Some experts see it as a state of “complete mental health” or “complete human well-being.”

Languishing: Stuck in the Middle

Languishing means you don’t feel quite like yourself, but you also don’t meet the clinical criteria for a mental health condition like depression. It’s an “intermediary experience,” says Alexandra Cromer, a licensed professional counselor at Thriveworks. “It’s feeling purposeless, like you’re directionless in more than one area of your life.”

Think of it this way: If flourishing is the high of sitting at the top of the mountain, depression is the low of hitting rock bottom. Languishing is the messiness in the middle, when you’re questioning: “What am I doing?” “Where am I going?” “What is the point of this?”

Can You Flourish If You Have a Mental Health Condition?

Yes, it’s absolutely possible to flourish if you have a mental health condition, Cromer and Morin agree. As long as you’re taking steps to manage your symptoms—meaning they don’t regularly overwhelm day-to-day life—you can still find satisfaction, contentment, and purpose.

“Sometimes, when people are struggling with a mental health condition, it causes them to look at life a little differently,” Morin explains. “The things that were once a huge deal may not be such a big deal anymore. They can put things in perspective. It’s easier to enjoy the times when your mental health is good, because you don’t take it for granted.”

Signs You’re Flourishing

Flourishing is an expansive term. You can crush it in one area of your life and struggle in another. There’s no such thing as “perfectly flourishing.” That said, here are some signs that you’re heading in the right direction:

• You feel healthy or are actively working toward feeling healthier.
• You’re interested in and excited to try new things.
• You look forward to day-to-day life, as well as the future.
• You have meaningful, fulfilling relationships.
• You have a reason to get out of bed beyond making a paycheck.
• You feel accomplished and content with your progress.

Signs You’re Languishing

Languishing isn’t a mental illness, but it can feel like you’re on the cusp of one. You feel a bit “blah” or “off.” Sometimes, it can mimic the symptoms of burnout, Cromer notes. Experts say languishing can also show up as:

• You’re not functioning at your best, physically or mentally
• You’re disillusioned, numb, or apathetic about life
• You’re having a hard time focusing or feeling motivated
• You feel disconnected and detached from others
• You’ve lost interest in things that gave you joy or purpose
• You feel stuck, restless, or like you’re in a rut

5 Domains of Human Flourishing (and the Benefits of Each)

The different domains of flourishing reflect various aspects of your overall well-being. Here’s what each of them means and why they matter for your mental health.

Domain #1: Happiness and Life Satisfaction

Rather than focusing on what you don’t have and chasing a fleeting “happy” feeling, you’re content with daily life. You’re also getting the most joy you can out of the present moment, Morin says.

Ask yourself: Do I wake up each day and have something to look forward to?

Benefits: The perks of happiness abound. Feeling more satisfied trickles down into each of the domains below. Plus, positive emotions are linked to a lower risk of disease, higher resiliency, and better self-esteem. It’s also a buffer against stress, so you’ll have an easier time adapting to change, working through conflict, and asking for support when you need it.

Domain #2: Physical and Mental Health

It’s likely not news to anyone that when you take care of your physical health—by eating nutritious meals, exercising in a way that feels good to you, and getting enough sleep—you’ll also improve your mental health and have an easier time keeping negative emotions in check, Cromer says.

Ask yourself: Am I consistent with habits that support my body and mind?

Benefits: It’s not just about living longer. It’s about living better while you’re here, something scientists have dubbed “health span.” The goal is to live as many years as you can free of chronic diseases, severe mental illness, and aging-related disabilities.

Domain #3: Meaning and Purpose

You feel like you’re a part of something bigger than yourself, and you’re actively contributing or giving back to the world in a way that energizes you, Morin explains.

Ask yourself: Do I have a reason to get out of bed each day beyond work?

Benefits: Having a greater sense of purpose (a.k.a. feeling like your life has direction) may protect against certain brain-related changes that can set the stage for dementia. One meta-analysis that included more than 53,000 people found that, among participants who had healthy cognition at baseline, those who felt a greater sense of purpose in life had a roughly 30% lower risk of developing dementia over a 17-year follow-up.

Domain #4: Character and Virtue

Your values—things like compassion, autonomy, honesty, and diversity—help define your character. They should strongly influence how you work, the hobbies you enjoy, the relationships you sustain, and the person you want to be. You can also value traditions, nature, friendship, fitness, and a sense of adventure, for example.

Ask yourself: Am I making a decision each day that aligns with one of my values?

Benefits: One study cited in a 2022 paper that explored activities for flourishing found that people who took a survey to identify five of their strongest character strengths—and then put one of these strengths into action in a new way, every day, for at least one week—were happier and less depressed up to six months later.

Domain #5: Close Social Relationships

“When someone’s flourishing, we see not only stable relationships, but fulfilling ones—ones that are mutually beneficial, ones that are pretty self-regulating,” Cromer says.

Ask yourself: Do I have people I can be authentic with, and who can be authentic with me?

Benefits: Feeling connected is vital to the well-being of our communities (and thus, directly impacts flourishing). Yet we’re lonelier than ever, per a recent government report. One study cited in the report found that people with a strong perception of community belonging had “very good” or “excellent” health at nearly three times a higher rate than those who had “very low” perceptions of belonging.

How to Start Flourishing: Practical Steps for Each Domain

Want to build your flourishing muscle? Read on for actionable steps you can take right now:

Happiness and Life Satisfaction

1. Try a 2-minute “gratitude flash” (when you’re ready).

Writing down five things you’re grateful for once per week, or two things you’re grateful for every day, is a reliable way to boost your happiness—but only when it feels genuine, not forced. If you’re going through a particularly tough time, this might feel impossible or even irritating, and that’s completely normal.

When you’re ready, Morin recommends starting small with a gratitude flash: Set a timer and brain dump everything you’re grateful for into a journal for two minutes. It could be as simple as “my coffee was good today” or “I made it through a hard day.” The goal is focusing on and appreciating your current circumstances, whatever they may be.

2. Savor a 20-minute walk each day.

Flourishing scientists say the practice of “savoring” can amp up your awareness and immerse you in what feels positive in the moment, which encourages you to celebrate the good. Try taking a 20-minute walk every day for at least one week; while you’re moving around, notice as many positive things around you as possible: the playful chirp of a bird, the giggle of a kid on a playground, how green the trees have turned after the rain, a teenager walking his grandmother across the street—you get the idea.

Physical and Mental Health

1. Prioritize sleep consistency when possible.

Harvard Health experts say that maintaining a regular sleep schedule regulates your circadian rhythm, or your body’s internal clock, and can help you drift off and wake up with more ease. But if you’re a shift worker, dealing with a newborn, or managing insomnia, “consistent bedtime” isn’t always realistic. Instead, focus on what you can control: Try to keep the same sleep routine (even if the timing varies), create a wind-down ritual that signals bedtime to your brain, or aim for the same wake time on your days off. Even small steps toward better sleep hygiene can lead to more energy and fewer energy crashes.

2. Start with one day of meal prep per week.

It’s classic advice for a reason: “Sleep, exercise, nutrition—these things affect our physical and mental health more than we give them credit for,” Morin says. “So many people who come into my therapy office don’t plan meals, so they end up getting fast food on the way home from work every day.” But you don’t need to overcomplicate the basics, she says.

Start small: Pick one day this week to prep three meals in advance—even if it’s just collecting ingredients for easy assembly later. Keep backup options handy like pre-cooked rotisserie chicken, bagged salads, or frozen vegetables that steam in the microwave. The goal isn’t perfection; it’s consistency with getting the steady stream of energy your mind and body need to function, even when life gets hectic.

Meaning and Purpose

1. Write about your 100-year-old self.

Pretend like you’re looking back on the best life you could have lived. Reflect on your family, romantic partnerships, friendships, career, hobbies, health, and character. “What would make you feel like it was time well spent?” Morin asks. “Maybe it starts as a journal prompt to cement ideas that you then turn into action steps.”

2. Find small ways to contribute that fit your life.

Researchers believe that two hours of service per week can trigger a powerful sense of purpose, connection, and well-being—but that doesn’t mean you need to commit to a formal volunteer schedule (because who has time for that?). Instead, look for micro-opportunities that align with what you’re already doing: Bring extra coffee to the overworked hospital staff during your appointment. Help a neighbor carry groceries. Mentor a colleague for 15 minutes over lunch. Sign up for a workplace giving campaign. Even donating blood or participating in a charity walk you were planning to do anyway counts. The key is finding ways to leave the world a little better than you found it without adding stress to your already full plate.

Character and Virtue

1. Identify your top 3 core values.

This isn’t just feel-good fluff—knowing your core values helps you make decisions faster and with less guilt (like saying no to commitments that don’t align with what matters most to you). Try this quick approach: Write down what made you feel proud or energized this week, then ask yourself what values those moments reflect. Was it helping a friend (compassion)? Finishing a challenging project (achievement)? Spending time with family (connection)? Your top 3 values become a decision-making shortcut for everything from career moves to weekend plans.

If you want to go deeper, try this 5-step exercise or this 3-step exercise to find the core values that resonate with you most.

2. Try “kindness bundling” once a week.

Research shows that doing five small acts of kindness in a single day (rather than spreading throughout a week) creates a bigger well-being boost. It doesn’t need to be grand gestures. Instead, look for small moments that are already happening: Hold the elevator, let someone merge in traffic, text a friend “thinking of you,” smile at the barista, or compliment a colleague’s work. The goal isn’t to add five extra tasks to your day; it’s to be more intentional about the small interactions you’re already having. You might be surprised how many acts of kindness you’re already doing without realizing it.

Close Social Relationships

1. Have your next catch-up in person.

“When you look at the research about what a text message does versus a conversation with somebody face to face, our brains light up differently,” Morin says. Chances are, if there’s someone in your life you haven’t reached out to in a while, they might be feeling like they should do the same. Ask them to meet up for a walk in the park, a coffee at your favorite cafe, or a day at the museum.

2. Schedule a recurring calendar invite.

If you have a long-distance friend or relative you can’t see IRL, it’s okay to go digital to stay connected. In this case, hold yourself accountable and put something regular on the books for both of you. “Make it a recurring appointment. Automate it,” Cromer says. “You can FaceTime. You can even send voice memos back and forth.”

Making It Stick: A Beginner’s Guide to Flourishing

Now that you have specific, practical steps for each domain, here’s how to actually make them stick:

1. Start with just one domain. Pick the area where you feel you’d get the biggest impact or where change feels most achievable right now. “When we try to change too much at once, it feels overwhelming and we lose the excitement to take the next step,” Morin says. Trying to tackle all five domains at once is a recipe for burnout.
2. Give yourself two months to build the habit. Research shows it takes about 65 days for new behaviors to feel natural. Do your best to be consistent, and check in with yourself: Is this adding energy to your life or draining it? If something feels forced or unrealistic after a few weeks, it’s OK to try a different approach within that same domain.
3. Stack new habits onto existing routines. The most sustainable changes happen when you attach them to things you’re already doing. For example, practice gratitude while drinking your morning coffee, or do acts of kindness during your usual errands. Making small changes has greater sticking power, Cromer notes.
4. Keep experimenting and celebrate small wins. “How do you know what’s going to make you happy unless you experiment?” Morin says. Filter out the things you dread and prioritize what gives you energy. Flourishing isn’t about perfection—it’s about progress. Notice when you feel more content, energized, or connected, even in small moments. These are signs that your efforts are working.

How Long Does It Take to Start Flourishing?

According to the Global Flourishing Study, there’s always room to improve your well-being—meaning there’s no set amount of time it takes to flourish. You won’t have a magical “aha!” moment that signals you’ve made it, but you should notice more contentment over time, Cromer says. The habits above should also start to feel easier and seamlessly integrated into your lifestyle, versus feeling like difficult or mundane tasks to scratch off your to-do list.

Remember: Flourishing isn’t a destination; it’s an ongoing journey of growth, connection, and meaning-making that evolves with you throughout your life.