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The Science of Well Being Savoring

This week, you will track the practice of savoring and nudge yourself to practice daily gratitude throughout the week. Take time to document a savoring and gratitude moment by visiting our Facebook page and posting a picture of your savoring and gratitude moment using #thescienceofhappiness. You may need to chat with someone from time to time about your progress or share any ideas, thoughts, concerns or successes. You may share your comments by emailing


Savoring is the act of stepping outside of an experience to review and appreciate it. Savoring intensifies and lengthens the positive emotions that come with doing something you love. This week, practice the art of savoring by picking one experience to truly savor each day. It could be a nice shower, a delicious meal, a great walk outside, or any experience that you really enjoy. When you take part in this savored experience, be sure to practice some common techniques that enhance savoring. These techniques include: sharing the experience with another person, thinking about how lucky you are to enjoy such an amazing moment, keeping a souvenir or photo of that activity, and making sure you stay in the present moment the entire time.


Gratitude is a positive emotional state in which one recognizes and appreciates what one has received in life. Research shows that taking time to experience gratitude can make you happier and even healthier. For the next seven days, take 5-10 minutes each night to write down five things for which you are grateful. They can be little things or big things. But you really have to focus on them and actually write them down. You can just write a word or short phrase, but as you write these things down, take a moment to be mindful of the things you’re writing about (e.g., imagine the person or thing you’re writing about, etc.). This exercise should take at least five minutes. Do this each night for the whole week.

TRACK YOUR PROGRESS: Track your progress below. Each line represents a day of the week and you can label the date using the lines provided. Make a mark under the lines on days you completed the rewirement – shade in a circle, write a check mark, draw a smiley face, initial, or whatever you want. Get creative! Ultimately, you will know what types of visual cues are best for you. How well did you do using your positive emotions and signature strengths?

______ ______ ______ ______ ______ ______ ______

Click here to access a Google Doc version of this worksheet.

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