We all know how to savor chocolate or wine or the cheesecake that tastes like you’re in heaven. When it comes to gustatory experiences, savoring is natural. 

Funny thing, when it comes to savoring your successes, beautiful scenery, a poem you just heard on the radio, and other positive life experiences, it often (but not always), feels less natural. That’s too bad, because researchers have repeatedly found that taking a moment to savor the moment in the midst of a busy day increases happiness and decreases depression. We all should try to remember to savor more often. 

For this week the plan is for you to pick one savoring assignment from a menu of research-based savoring activities (below). Each of these activities has research support; doing any of them might make you feel significantly more happiness or less depression. Here are your options: 

• Engage in mutual reminiscence. Mutual reminiscence happens when you get together with someone and intentionally pull up and talk about fun, positive, or meaningful memories. I was on the phone with a friend last week and did a bit of this and it was nice. Now I have memories of us remembering our shared positive memories. 

• Make a list of positive memories. After making the list, transport yourself to reminisce on one of the memories. You can do this by yourself. Retrieve the memory. Play it back in your mind. Explore it. Feel it. Let your brain elaborate on the details. 

• Celebrate good news longer than you would. This is easy. You need to track/observe for a positive message or news in your life that feels good. Then, let your mind linger on it. Notice how you feel. What parts of the news are especially meaningful and pleasant to you? Extend and celebrate the good news. 

• Notice and observe beauty. This activity is mostly visual, but you can listen for beautiful sounds and smells too. Let yourself see color, patterns, and nuanced beauty in nature or in art. Linger with that visual and let its pleasant effects be in your eyes, brain, and body. Notice and feel those sensations and thoughts. 

As usual, consider making your savoring public. We at the Montana Happiness Project, and Families First love to hear what you’re doing and how it’s working.  

#MHPHappinessChallenge

#MontanaHappiness

https://www.youtube.com/@montanahappinessproject333 

https://www.instagram.com/montanahappinessnow/ 

https://www.facebook.com/profile.php?id=100073966896370 

https://www.linkedin.com/company/97180580/admin/feed/posts/ 

https://johnsommersflanagan.com/  

https://www.tiktok.com/@montana.happiness

Dr. John Sommers-Flanagan, University of Montana