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
- Choose at Least One Pleasant Moment Each Day
- Notice anything that brings a sense of calm, joy, or gratitude (e.g., a cup of tea, a sunset, a walk, music).
- Slow Down and Absorb
- Engage your senses. How does it look, smell, taste, or feel?
- Reflect on why it matters to you or why it feels good.
- Track Your Experience
- Use the following table (or checkboxes) to record your daily savoring moments.
- 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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