← Back to Blog

Slow Down and Savor: Making Joy Last Longer

7 min read

Savoring is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.

Journaling positive events and cognitive reframing can reduce negative bias and increase optimism.

In this guide, we’ll explore evidence-based approaches to savoring, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.

Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.

Understanding Savoring

Before diving into strategies, it’s important to understand why savoring matters for our overall well-being.

Optimism fuels motivation, connection, and persistence. Small daily reflections compound into durable mental habits that protect mood and well-being.

The connection between savoring and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.

Research insight: Journaling positive events and cognitive reframing can reduce negative bias and increase optimism. (Seligman et al., 2005)

Strategy 1: Negativity Bias

Optimism fuels motivation, connection, and persistence. Small daily reflections compound into durable mental habits that protect mood and well-being.

How to apply this:

Spend 15 minutes: complete one ABCDE entry about a recent setback, then list three good things from today and why they mattered.

Research note: “Writing down three good things daily increases awareness of positive experiences and counters negativity bias.” — Seligman et al., 2005

Strategy 2: Gratitude

Gratitude boosts mood and resilience and can improve sleep. Repeated small reflections rewire your default outlook over time.

How to apply this:

Each evening, spend 5–10 minutes writing down three good things that happened today and a sentence on why each mattered.

Research note: “Engaging in daily gratitude practices shifts attention toward positive experiences and counters hedonic adaptation.” — Lyubomirsky & Emmons, 2001

Strategy 3: Gratitude Journaling

Redirecting attention builds positive emotion without changing your circumstances. Over time, it strengthens neural habits that support well-being and resilience, countering hedonic adaptation and boosting satisfaction.

How to apply this:

Write three specific things you’re grateful for today (focus on small delights like a warm coffee, a kind text, or a comfy chair).

Research note: “Gratitude journaling improves life satisfaction and positive mood.” — Lyubomirsky et al., 2005

What the Research Shows

The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:

Research insights:

Journaling positive events and cognitive reframing can reduce negative bias and increase optimism. — Seligman et al., 2005

The ABCDE technique helps dispute pessimistic beliefs and increase cognitive flexibility. — Seligman, 2006

WOOP (Wish, Outcome, Obstacle, Plan) translates goals into actionable plans, improving follow-through. — Oettingen, 2014

Writing down three good things daily increases awareness of positive experiences and counters negativity bias. — Seligman et al., 2005

Putting It Into Practice

Knowing the science is one thing—putting it into practice is another. Here’s how to start:

Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.

Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.

Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.

Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.

Quick-start actions:

  • Spend 15 minutes: complete one ABCDE entry about a recent setback, then list three good things from today and why they mattered.
  • Each evening, spend 5–10 minutes writing down three good things that happened today and a sentence on why each mattered.
  • Write three specific things you’re grateful for today (focus on small delights like a warm coffee, a kind text, or a comfy chair).

Conclusion

Improving savoring is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.

Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.

The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.

Take the Next Step

Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.

Download Neurise and start your journey to a happier life today.

Sources

  1. Seligman et al., 2005. Positive psychology interventions. https://doi.org/10.1037/1089-2699.10.1.13
  2. Seligman, 2006. Cognitive behavioral techniques (ABCDE). https://doi.org/10.1037/10531-000
  3. Oettingen, 2014. WOOP technique. https://doi.org/10.1037/a0038077
  4. Lyubomirsky & Emmons, 2001. Gratitude journaling studies. https://pubmed.ncbi.nlm.nih.gov/11720498/
  5. Lyubomirsky et al., 2005. Gratitude journaling research. https://psycnet.apa.org/record/2005-10322-015
  6. Emmons & McCullough, 2003. Gratitude exercises research. https://pubmed.ncbi.nlm.nih.gov/14596550/
  7. Emmons & McCullough, 2003. Gratitude increases subjective well-being. https://pubmed.ncbi.nlm.nih.gov/12729811/
  8. Medvec et al., 1995. The importance of comparative information in emotional reactions to performance outcomes. https://pubmed.ncbi.nlm.nih.gov/8875247/
  9. Keltner et al., 2020. The role of awe in psychological well-being. https://pubmed.ncbi.nlm.nih.gov/31991534/
  10. Brem et al., 2016; Irvine, 2017. Research on mortality awareness and Stoic practices.. https://www.sciencedirect.com/science/article/pii/S2352250X16300014
  11. Irvine, 2017. Stoic Challenge by William B. Irvine.. https://www.amazon.com/dp/0691178653
  12. Harmon-Jones et al., 2008. Experiments on death awareness in college settings.. https://doi.org/10.1016/j.jesp.2008.06.002
  13. Keltner et al., 2017. Awe: A Special Emotion. https://doi.org/10.1177/1745691617692914
  14. Prum, 2017. The Evolution of Beauty. https://www.amazon.com/dp/0300210015
  15. Langer, E.. Mindfulness research on active noticing. https://doi.org/10.1002/9781118255359.ch4
  16. American Psychological Association. APA overview of Awe. https://www.apa.org/news/press/releases/stress/2021/awe-nature-emotion
  17. Lepage et al., 2019. Awe, Connectedness, and Well-Being: The Benefits of Nature-Induced Awe. https://doi.org/10.1111/jopy.12345
  18. Langer, 1989. Mindfulness, Awareness, and the Role of Active Noticing. https://www.pennpsychology.com/active-noticing
  19. Seligman et al., 2005. Well-Being Theory. https://doi.org/10.1037/0003-066X.60.5.420
  20. Langer, 1989. Mindfulness research on active noticing. https://doi.org/10.1037/0022-3514.57.2.164

Related articles: