How to Savor the Moment: The Art of Noticing Simple Pleasures

To savor the moment, slow down on purpose to notice something good, take it in fully, and let it last a little longer: drink your coffee without your phone, take a "mental photograph" of a sunset, share good news with someone. Psychologists call this savoring, and it's a skill you can learn.

Here's what research says about it, and 10 simple ways to notice life's small pleasures every day.

What is savoring?

Psychologist Fred Bryant of Loyola University Chicago is considered the founder of savoring research. With Joseph Veroff, he published Savoring: A New Model of Positive Experience in 2006. The core idea: good things happening to us isn't always enough to feel good. What matters is the attention we give them.

You can savor in three directions:

the past, by reliving a happy memory;
the present, by fully enjoying what's happening now;
the future, by looking forward to something with pleasure.

Why we let good moments slip by

Our minds are excellent at spotting problems and much less inclined to linger on what's going well. We eat while reading emails, walk while mentally writing the grocery list, receive a compliment and move right on.

The Greater Good Science Center at UC Berkeley also reports that negative thoughts after a good event ("sure, but it won't last," "I could have done better") make it harder to enjoy. Researchers call this "killjoy thinking."

The good news: you can train your attention, one small moment at a time.

10 ways to savor life's simple pleasures

These ideas are inspired by Fred Bryant's ten savoring steps, as presented by the Greater Good Science Center.

1. Share the good feeling

Tell someone close to you about good news, or call them to share what made you smile. As Bryant puts it, people who savor together stay together.

2. Take a mental photograph

When a moment touches you, pause for a few seconds. Notice the colors, sounds, faces. Tell yourself, "I want to remember this." In one study cited by the Berkeley center, people asked to look for good things on their walks reported more happiness than those asked to notice the negative.

3. Congratulate yourself

Finished a project, got through a tough week, managed to say no? Give yourself credit for a moment before jumping to the next task.

4. Sharpen one sense

Focus on just one sense: the taste of your chocolate, the smell of rain, the warmth of a mug in your hands. In a study by Bryant's team, students who focused on eating chocolate enjoyed it more than distracted students.

5. Express your joy

Laugh out loud, say "this is so good!", dance in the kitchen. According to the Berkeley center, people who expressed their feelings while watching a funny video enjoyed it more than those who held them back.

6. Compare with something worse

Remembering how things could have been harder gives you a reference point that helps you appreciate what you have. Not to feel guilty, just to put things in perspective.

7. Get absorbed in the moment

Quiet your stream of thoughts and dive completely into what you're experiencing: a song, a hug, a page of a book. Kids do this naturally; adults often have to relearn it.

8. Count your blessings

Name your good fortune, out loud or in writing. Bryant suggests recalling one new blessing each night before you fall asleep.

9. Push back on killjoy thinking

When the "yes, but…" shows up after a good moment, notice it and let it pass. You can think about problems later. For now, enjoy.

10. Remember how fast time flies

Knowing a moment won't last helps you appreciate it more. You can also imagine how you'll look back, years from now, on this ordinary moment: dinner while your kids are still small, a walk with your mom.

Two practices to go further

The Greater Good Science Center also suggests two simple practices:

The savoring walk: once a week, walk alone for 20 minutes, ideally on a new route, and notice everything pleasant (a smell, a sound, a patch of light). Research by Bryant and Veroff linked this walk to greater happiness a week later.
Give it up: skip a small pleasure for a few days (your favorite chocolate, say), then return to it. A study by Jordi Quoidbach and Elizabeth Dunn found that people who abstained from chocolate for a week enjoyed it more afterward.

Keep a record of the good moments

Savoring the past is easier when you have something to remember by. A printed photo, taped into a notebook or stuck on the fridge, brings the moment back far more often than an image lost among thousands on your phone. An instant camera makes this simple and playful: the photo comes out right away, ready to keep.

And to capture each day's small pleasures, a journal is the easiest tool. In Every Day, Thank You, each page invites you to write down your thank-yous and notice what made your day brighter. Rereading those pages months later is a way of savoring all over again.

Savoring when life is hard

During grief or deep exhaustion, the word "pleasure" can feel far away. Savoring doesn't mean pretending you're fine. It can be very small: the warmth of a blanket, a sip of tea, a friend's hand. Noticing these moments doesn't deny your pain; it simply offers a little relief. And if nothing feels possible right now, be gentle with yourself and reach out for support.

Frequently asked questions

What's the difference between savoring and mindfulness?

Mindfulness means paying attention to the present moment, pleasant or not. Savoring means giving special attention to positive moments so you experience them more fully and make them last.

How can I savor when I'm really busy?

Pick a single moment each day, like your first sip of coffee or a morning hug, and give it your full attention for 30 seconds. That's often enough to start.

Can you practice savoring with kids?

Yes, and they're often great teachers. At dinner, have everyone share their favorite moment of the day in detail.

Does savoring work for everyone?

The research is encouraging, but effects vary across people and cultures. The Greater Good Science Center notes, for example, that congratulating yourself is less common in some cultures. Keep what feels right for you.

Sources

This article is written with the help of artificial intelligence and reviewed by the Lantern Days team. It does not replace advice from a professional. See our Artificial intelligence page.