Lately, I’ve been thinking a lot about what it means to live a fulfilled life. Watching my mum navigate her battle with cancer has made this question feel more personal than ever. Is fulfilment about achieving big milestones? Always feeling happy? Leaving some kind of legacy? If you’ve ever asked yourself these questions, you’re not alone.

Here’s the thing: fulfilment isn’t just one thing. It’s this beautiful, messy combination of personal growth, purpose, and connection. And while it might sound abstract, recent scientific research is giving us real insights into what fulfilment looks like—and how we can actively create it in our own lives. Science doesn’t have all the answers, of course, but it’s one of the tools we can use to better understand ourselves and the world around us.

Let’s unpack the research and explore the science behind what it means to live a life that feels deeply meaningful.

The Components of a Fulfilled Life

What makes a life feel fulfilled? According to Baumann and Ruch’s 2021 study on the Fulfilled Life Scale (FLS), it comes down to three key elements:

1. Unfolded Self and Life: Growing as a person and reaching your potential.

2. Worthwhile Life: Knowing your life has meaning and purpose.

3. Positive Impact and Legacy: Feeling like you’ve made a difference, no matter how big or small.

Take a moment to think about this. Fulfilment isn’t just about personal achievements—it’s about finding value in your life and knowing you’re contributing to something bigger than yourself. How does this resonate with where you are right now?

The Three Pillars of Meaning

Let’s zoom in a little more on meaning, a close cousin to fulfilment. Martela and Steger (2016) identified three “pillars” that make life feel meaningful:

1. Coherence: Does your life make sense—even when things get messy?

2. Purpose: Do you have goals that pull you forward?

3. Significance: Do you believe your life matters in the grand scheme of things?

Here’s the truth: these pillars don’t magically fall into place. You have to build them. Maybe it’s about creating a roadmap for your goals or making time to reflect and untangle the chaos of everyday life. Wherever you’re at, reflecting on these pillars can help you figure out where to focus.

How We Naturally See Fulfilment

Here’s something fascinating: when researchers ask people what makes a life fulfilled, their answers closely align with what science tells us. Baumann and Ruch’s 2022 study found that people associate fulfilment with:

• Personal growth and self-realization.

• Strong, positive relationships.

• Achieving meaningful goals and making a difference.

• Experiencing positive emotions and life satisfaction.

Deep down, we know what makes life fulfilling. The challenge isn’t understanding it—it’s bridging the gap between what we know and how we live.

Taking Action: Life Crafting

Here’s where the science gets practical. Schippers and Ziegler’s 2019 research introduced the idea of “life crafting.” Think of it as designing your life in a way that reflects your values and goals. It involves:

• Reflecting on your current situation.

• Getting crystal-clear on your desired future.

• Setting goals that truly matter to you.

• Creating a plan to make those goals a reality.

This approach is so empowering because it puts you in the driver’s seat. You don’t have to wait for life to feel fulfilling—you can take intentional steps to shape it. This idea resonates deeply with the work I’ve done throughout my career: helping people confront what’s holding them back and move forward with clarity and purpose. Together, we intentionally craft the life they truly desire.

The Power of Experiential Appreciation

Let’s not forget the magic of simply appreciating life as it is. Recent research by Kim et al. (2022) highlights that experiential appreciation—valuing and savouring your life experiences—plays a significant role in fostering meaning in life. The study, published in Nature Human Behaviour, found that people who actively appreciate both every day and extraordinary experiences report a deeper sense of meaning, even when accounting for other factors like purpose and coherence.

So, what does this look like in practice?

• Being present in the moment (yes, even putting down your phone).

• Reflecting on past experiences and the lessons they’ve taught you.

• Practicing gratitude for both the highs and the lows.

Experiential appreciation is about noticing and savouring the richness of life, even when it’s not perfect. Whether it’s watching the sunrise, cherishing a heartfelt conversation, or finding joy in a quiet moment, these small acts of presence can have a big impact on how meaningful your life feels.

Weaving It All Together

So, what does this all mean for you? It means that fulfilment isn’t a destination—it’s a journey, a continuous process of growth and discovery. It’s something you create through personal growth, meaningful relationships, clear goals, and gratitude for the experiences that shape your life.

Here’s the good news: you already have the tools to start this journey. Whether it’s aligning with your values, crafting your ideal future, or simply learning to savour the present, fulfilment is within your reach.

If you’re ready to take these ideas deeper and apply them to your life, I’d love to support you. That’s why I created The Fulfilled Life MasterClass. Together, we’ll explore evidence-based strategies to help you design a life that feels truly aligned with what matters most to you. Stay tuned—details about how to join will be available soon!

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About the Author

Lidia Lae, Ph.D., is a writer, psychologist, and speaker, committed to empowering individuals and organisations to build healthier cultures for meaningful contribution.

References:

Baumann, D., & Ruch, W. (2022). Measuring what counts in life: the development and initial validation of the fulfilled life scale (FLS). Frontiers in Psychology, 12, 795931.

Baumann, D., & Ruch, W. (2022). What constitutes a fulfilled life? A mixed methods study on lay perspectives across the lifespan. Frontiers in Psychology, 13, 982782.

Kim, J., Holte, P. N., Martela, F., Shanahan, C., Li, Z., Zhang, H., Eisenbeck, N., Carreno, D. F., Schlegel, R. J., & Hicks, J. A. (2022). Experiential appreciation as a pathway to meaning in life. Nature Human Behaviour, 6, 677-690.

Martela, F., & Steger, M. F. (2016). The three meanings of meaning in life: Distinguishing coherence, purpose, and significance. Journal of Positive Psychology, 11(5), 531-545.

Schippers, M. C., & Ziegler, N. (2019). Life Crafting as a Way to Find Purpose and Meaning in Life. Frontiers in Psychology, 10.