Savoring the Good: A Simple Exercise to Boost Happiness

Savoring life’s joyful moments is a powerful way to increase happiness. Sometimes we move so quickly through life that we forget to pause and truly enjoy the good moments when they happen.

Savoring is the practice of noticing, appreciating, and extending positive experiences. It can be as simple as remembering a happy moment, looking at a favorite photo, enjoying a peaceful walk, or reflecting on something good that happened during your day.

Research in positive psychology supports savoring and gratitude practices as tools that can help increase positive emotions and well-being. Savoring helps us pay attention to what is good, instead of allowing our minds to focus only on what is stressful or negative.

A Simple Savoring Exercise

The next time you take a break, try this simple exercise:

Think about one positive moment from your day.

Close your eyes and remember the details.

What did you see?
What did you hear?
How did you feel?
Why did that moment matter to you?

Allow yourself to stay with that positive feeling for a few minutes.

You can also write down three good things that happened and why they happened. This “Three Good Things” practice has been studied in positive psychology and has been shown to increase happiness and decrease depressive symptoms over time.

The Happiness Reward

Savoring does not have to take a lot of time. It simply asks you to slow down and notice what is already good in your life.

The next time you experience a joyful moment, pause. Take it in. Let yourself enjoy it.

That small moment of awareness may become a happiness reward.

Gemma Nastasi, PCC, NBHWC, CAPP, CHNC