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Savoring for Happiness

Why Savoring Helps

Savoring is the deliberate practice of slowing down and fully experiencing positive moments—whether it’s enjoying a good meal, a pleasant conversation, or time in nature. Research in positive psychology suggests that savoring can:

  • Increase overall well-being by reinforcing positive neural pathways.
  • Reduce stress by shifting attention from worries to present-moment gratitude.
  • Support neuroplasticity, helping the brain become more adept at recognizing and retaining joyful experiences.

Dr. Laurie Santos, a Yale psychologist known for her course “The Science of Well-Being,” emphasizes daily habits like savoring to increase happiness levels over time. By consciously savoring, you teach your brain to linger on positivity, making “feeling good” a more natural and sustainable state.

Your Assignment

  1. Choose at Least One Pleasant Moment Each Day
  2. Notice anything that brings a sense of calm, joy, or gratitude (e.g., a cup of tea, a sunset, a walk, music).
  3. Slow Down and Absorb
  4. Engage your senses. How does it look, smell, taste, or feel?
  5. Reflect on why it matters to you or why it feels good.
  6. Track Your Experience
  7. Use the following table (or checkboxes) to record your daily savoring moments.
  8. Capture key details such as what you savored, how you felt, and any observations about your mood or mindset.

Savoring Tracking Sheet

Date Activity Savored Observations or Feelings Mood Rating (1–10)

Instructions for Use:

  • Fill in the table daily (or several times a week).
  • Be specific about what you savored (e.g., “Morning coffee by the window”).
  • Note any feelings or insights (e.g., “Felt calm and appreciative; loved the aroma and warmth”).
  • Give a quick mood rating before and after savoring if helpful.

Alternatively, you can use checkboxes instead of a table:

  • Date

:

  • Activity Savored:
  • Observations or Feelings:
  • Mood Rating (1–10):

Additional Resources

  • Bryant, F. B., & Veroff, J. (2007). Savoring: A New Model of Positive Experience. Psychology Press. Link
  • Lyubomirsky, S. (2008). The How of Happiness: A Scientific Approach to Getting the Life You Want. Penguin Press. Link
  • Santos, L. (2020). The Science of Well-Being. Yale University/Coursera. Link
  • Smith, E. E., & Kosslyn, S. M. (2007). Cognitive Psychology: Mind and Brain. Prentice Hall. Link
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