In this early part of the year, many of us find ourselves reflecting on how we can make the year better, happier, and more fulfilling. Resolutions are made, gym memberships renewed, and gratitude journals dusted off. But what if we took this annual ritual a step further? Imagine having a clear, customized roadmap to well-being—a plan to target, measure, and take action on what matters most: well-being. Enter the individualized well-being plan (IWP), a revolutionary concept designed to help individuals, educators, teams, and families prioritize well-being.
Inspired by Individualized Education Plans, IWPs tailor practices to enhance well-being. Just as IEPs meet the unique needs of students with disabilities, IWPs recognize that well-being isn’t one-size-fits-all. Both are centered around the idea that each individual requires an individualized approach to enhancing skills and well-being.
While the IWP is accessible to all, my focus has long been on improving the lived experience of the autism community. I joined this community as an educator nearly 25 years ago. From the start, it was clear that the focus on well-being and developing meaningful lives was often overshadowed by other priorities. My instincts, backed by research indicating that autistic individuals face significant challenges in mental health and life satisfaction, drove me to study positive psychology early in my career. Positive psychology is the scientific study of the good life. Researchers explore what makes life most worth living and how to get more of it. I was (and still am) determined to understand how the autism community might benefit from the findings of positive psychology.
The Science of Happiness
One of the most compelling findings from positive psychology is that happiness isn’t a fixed trait; it’s a skill that can be learned and practiced. While genetics and circumstances play a role, research shows that a significant portion of our well-being is within our control. Evidence-based practices like gratitude, mindfulness, and fostering strong relationships have proven benefits, just like exercise promotes heart health.
But, knowing isn’t the same as doing. That’s where the IWP comes into play.
Like fitness plans, IWPs require dedication and regular practice. And, just as every fitness or IEP plan is tailored to the unique needs of the individual, an IWP must be personalized. What brings joy and fulfillment to one person may not resonate with another. For some, well-being might mean having quiet, structured routines. For others, it could mean engaging in creative pursuits or building deeper social connections. The beauty of an IWP is its flexibility to adapt to these individual preferences and evolving needs.
Building Your Individualized Well-Being Plan
Creating an IWP involves four key steps:
1. Learn about the science of happiness: Start by exploring the PERMA+ Theory of Wellbeing, which identifies six elements critical to wellbeing—positive emotions, engagement, relationships, mattering, accomplishment, and health. PERMA+ was developed by Martin Seligman and reflects the first 30 years of research in positive psychology.
2. Reflect on your own well-being: Identify which areas of well-being matter most to you. You might start with an element you feel you are already high in or dive into enhancing an element you are low in currently.
3. Write your IWP: Set specific, actionable goals for enhancing the elements of well-being most important to you. Here are a few IWP goal examples:
- Positive emotions: Practice daily gratitude by writing down three good things that happened.
- Relationships: Schedule regular touchpoints with friends or family to chat about things that are going well and practice celebrating the good together.
- Health: Take your commitment to exercise a bit further, by exploring and adding evidence-based happiness boosters (e.g., exercising in nature, listening to music).
Keep your IWP somewhere you will see it regularly.
4. Prioritize putting your IWP into practice: Put your plan into action. Regularly revisit your IWP, reflect on progress, and adjust the IWP as necessary. Well-being is a journey, not a destination.
IWPs for All
For educators, parents, and service professionals, IWPs offer a chance to model well-being practices while fostering a positive environment for autistic students and children. Once you’ve experienced the benefits of your own IWP, consider adapting this approach to support your autistic students in creating their own, too. For example, you might adapt an IWP with visual aids or photos to make it more accessible. By tailoring IWPs to individual needs, you can empower your students to build meaningful, joyful lives.
Join the Well-Being Revolution
At Proof Positive Autism Wellbeing Alliance, we believe everyone deserves happiness, including the autism community. Our mission is to spread the science and skills of happiness, ensuring that no one is left behind in the pursuit of a fulfilled life. By championing IWPs, we’re taking a bold step toward creating a world where well-being wins.
This year, let’s make happiness a priority. Let’s equip every autistic individual—and their families, educators, and communities—with the tools they need to flourish. Together, we can build a future where everyone, regardless of their neurodiversity, has the opportunity to thrive.