Happiness is a common goal, but we often have the wrong idea about how to achieve it. According to scientific research, our internal behaviors and cognitive habits have a greater impact on our happiness than external circumstances, despite what the general public believes (Lyubomirsky, 2007).
It has been demonstrated that savoring—consciously observing and magnifying positive experiences—is one of these behaviors that significantly enhances subjective well-being (Bryant & Veroff, 2007). This article explores the concept of savoring, first introduced in Dr. Laurie Santos’s renowned course, The Science of Well-Being, and examines the empirical evidence supporting its benefits, particularly during uncertain and distressing times.
Understanding Savoring: A Cognitive Strategy for Enhancing Positive Emotion
As defined by Bryant and Veroff (2007), savoring is the intentional concentration on pleasant experiences in order to increase and prolong their emotional impact. It has been connected to increased psychological resilience, lower stress levels, and happier moods. It takes place over three different periods: anticipatory, experiential, and reflective.
According to empirical research, savoring improves life satisfaction and lessens depressive and anxious symptoms (Jose et al., 2012), providing a present-focused substitute for avoidance-based coping mechanisms.
From Lecture Hall to Everyday Life: The Science of Well-Being
The Science of Well-Being course was created by Yale University psychology professor Dr. Laurie Santos to dispel common misconceptions about happiness. It was the most popular course in Yale’s history when it was first offered as a live class on campus, where one in four undergraduates enrolled.
Later, it was converted into a free online course through Coursera, which now reaches over 4 million students worldwide (Santos, 2020).
Regularly practicing savoring is one of the course’s essential assignments. Students are encouraged to actively reflect on and record happy, pleasurable, or connecting moments. Santos (2020) asserts that these practices are based on decades of research and are not anecdotal advice. She highlights that cognitive practices like savoring, gratitude, and reframing are more indicative of long-term happiness than adjustments to lifestyle or income.
Additionally, Santos’s course presents savoring as a corrective mechanism and introduces the concept of “miswanting,” which refers to our propensity to make mistaken assumptions about what will make us happy (Gilbert & Wilson, 2000). Learners teach themselves to find value in the present by concentrating on sources of joy that are present rather than speculative future gains.
Evidence from Experimental Studies
Recent studies using the Science of Well-Being course itself have empirically confirmed the advantages of savoring practices. Yaden et al. (2021) compared participants in Santos’s course with those enrolled in an unrelated Yale course on financial markets in a comprehensive assessment that was published in PLOS ONE.
According to the findings, students who took the well-being course saw noticeably bigger gains in their subjective well-being. Happiness, life satisfaction, and a decrease in negative emotions were reported by the participants.
These results were corroborated by a follow-up study carried out during the COVID-19 pandemic. Despite the prolonged stress and isolation of the pandemic, students who took an adapted version of the course maintained higher levels of resilience and well-being than a control group, according to Jelbert, Hood, and Santos (2022). This implies that the course’s practical interventions, like savoring, are applicable and long-lasting in the real world.
According to Smith and Hollinger-Smith (2015), these results are consistent with a larger body of psychology research that suggests interventions that boost positive affect can also act as a buffer against negative affect during times of crisis. Savoring in particular may have the capacity to strengthen emotional “reserves” and anchor attention during times of upheaval, which could contribute to resilience.
Minimal Intervention, Maximum Impact
Savoring’s accessibility—it doesn’t require any cost, expert advice, or specialized equipment—is one of its main advantages. There are psychological advantages to just taking the time to recognize and magnify a positive moment.
Savoring is a low-threshold intervention that can be scaled using platforms such as Coursera and is simple to incorporate into daily life (Guerrette et al., 2022). People can develop habits that support long-term well-being by learning how their minds function, which emphasizes the importance of education in fostering mental health.
Moving Beyond Circumstance
It is frequently believed that circumstances outside of one’s control determine one’s level of well-being. Santos and her colleagues stress that internal strategies are far more predictive of long-term happiness, even though these do play a part.
Lyubomirsky’s (2007) seminal model, which posits that intentional activities explain approximately 40% of individual variances in happiness, lends credence to this viewpoint.
In this context, savoring becomes a necessary practice for mental stability rather than a luxury or indulgence. Savoring can be a gentle, research-based strategy to maintain perspective and emotional stability during unstable times, such as natural disasters, worldwide pandemics, or personal crises.
Conclusion: Savoring as a Resilient Path to Well-Being
In conclusion, savoring offers a simple yet empirically supported strategy for enhancing well-being, particularly amid uncertainty. As highlighted by Dr. Laurie Santos’s work, this accessible practice fosters emotional resilience and meaning, grounding individuals in the present rather than offering escape.
References
Bryant, F. B., & Veroff, J. (2007). Savoring: A new model of positive experience. Psychology Press.
Gilbert, D. T., & Wilson, T. D. (2000). Miswanting: Some problems in the forecasting of future affective states. In J. P. Forgas (Ed.), Feeling and thinking: The role of affect in social cognition (pp. 178–197). Cambridge University Press.
Guerrette, G., Jelbert, S., Hood, B., & Santos, L. R. (2022). Impact of virtual happiness courses on mental well-being during COVID-19: A controlled study. Yale Daily News. https://yaledailynews.com/blog/2022/03/04/santos-study-reveals-benefits-of-virtual-well-being-courses/
Jose, P. E., Lim, B. T., & Bryant, F. B. (2012). Does savoring increase happiness? A daily diary study. Journal of Positive Psychology, 7(3), 176–187. https://doi.org/10.1080/17439760.2012.671345
Lyubomirsky, S. (2007). The How of Happiness: A new approach to getting the life you want. Penguin Press.
Santos, L. R. (2020). The Science of Well-Being [Online course]. Yale University / Coursera. https://www.coursera.org/learn/the-science-of-well-being
Smith, J. L., & Hollinger-Smith, L. (2015). Savoring, resilience, and psychological well-being. Journal of Gerontological Nursing, 41(10), 18–25.
Yaden, D. B., Claydon, J., Bathgate, M., Platt, B., & Santos, L. R. (2021). Effects of a well-being intervention taught online and at scale: Evidence from a field experiment. PLOS ONE, 16(4), e0250235. https://doi.org/10.1371/journal.pone.0250235