The Art of Stretching Joy
“The habit of savoring has been shown in empirical research to be related to intense and frequent happiness.”
--Sonja Lyubomirsky
On my First Create Happiness social media feeds (IG and FB), September was all about savoring — slowing down, noticing the good, and letting moments linger a little longer. Research shows that savoring isn’t just pleasant; it’s one of the most powerful ways to build lasting happiness.
Here’s a roundup of what we explored this month.
What Is Savoring?
Savoring is more than mindfulness. While mindfulness is about noticing without judgment, savoring adds a spark of appreciation. It’s actively leaning into joy — stretching a good moment so it lasts a little longer. Literally, rewiring your brain to notice the good.
To savor, we must first slow down. Whether it’s coffee in the morning, a sunset, or laughter with a friend, savoring is the practice of paying attention and relishing what’s already here.
Conditions for Savoring
Creating the right conditions helps savoring come more naturally:
- Intend to relax and give your full attention.
- Leave your ego at the door — stray thoughts can pull you away.
- Stay in the present, even if you’re savoring anticipation or memory.
People who savor together stay together. Research shows that shared savoring — like enjoying a meal, a concert, or even a walk with someone you love — deepens connection.
The Three Ways to Savor
There are three pathways to savoring:
- Anticipation – Enjoying what’s to come (like looking forward to a trip).
- In the Moment – Being fully present (like soaking up a student’s smile).
- Reminiscence – Replaying joyful memories (like remembering a walk by the ocean).
Each one allows us to experience happiness again and again.
Bittersweet Savoring
Savoring isn’t always about sweetness — sometimes it’s bittersweet. Like my local art fairs, which I love but which also signal the end of summer. This year, I introduced my granddaughter to the one-man band who has been playing for decades. Who knows how many more times we’ll see him?
Endings can boost happiness by making us more aware and encouraging us to appreciate experiences as they happen.
Savoring in Nature
New research (April 2025) shows that exposure to nature enhances savoring — and savoring boosts our sense of meaning in life. Ordinary beauty (a tree, a breeze, a reflection on the lake) deepens our appreciation and sense of purpose.
A simple way to try this is through a Savoring Walk: take 20 minutes, notice your surroundings, and let each detail register — the colors, sounds, textures, and smells.
Food, Ritual, and Savoring
Even small rituals around food — stirring tea slowly, unwrapping chocolate with care, pausing before the first bite — enhance enjoyment. Studies show that rituals sharpen our senses and increase savoring.
Cooking with love and intention also changes how food is experienced. As in the movie, Like Water for Chocolate, emotions flavor what we prepare. Food made with stress feels different than food made with love.
Training the Brain to Notice the Good
As Rick Hanson reminds us, our brains have a negativity bias — but we can train them to look for the good. By letting positive moments linger for even 5–10 seconds, we strengthen new pathways in the brain.
Each small moment of savoring is not just a joy — it’s brain training for resilience and happiness.
Everyday Savoring Practices
- Pause and notice one good thing in your environment.
- Share positive feelings with someone else.
- Take a mental photograph of a joyful moment.
- Try a savoring walk in nature.
- Add a food ritual to heighten taste.
- Let endings remind you to hold moments more dearly.
Savoring doesn’t take more time — it takes more presence. Each breath, each sip, each smile has the potential to be stretched into joy if we’re willing to slow down and notice.
What can you savor today?
P.S. Follow me on Instagram and Facebook at First Create Happiness for daily joy practices — and join me in October as we explore the theme of Letting Go.
Thanks to Freepik for the image