Do This for 30-Seconds and You Will Feel Good

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I am so not kidding. For me this 30-second practice begins with my first cup of coffee. I get excited when I hear the coffee maker go on. Which tells you a couple of things: My life is actually pretty boring, and the coffee is super awesome.

When I have my first cup of coffee in the quiet of the morning, with the cat curled up next to me, it’s one of the best times of my day.

And, I take it all in. I smell the aroma steaming from the mug, and feel the sting of the hot against my lips and tongue, and then taste the bitter, and bold flavor. I savor that first sip. And, each morning, it seems to taste just a little bit better than the day before.

Savoring does that. When we pause in the moments of our days to take in the good stuff, to really absorb the scent, or flavor, the view or sound, to revel in the good feeling, we feel better. More alive. Less stressed. More present.

But something else happens, too. Savoring changes our brains. All of us are wired to identify trouble spots. But we can become trapped in what researchers call our own negativity bias. Always on the lookout for the bad. When we pause to savor the good stuff, we begin rewiring our brains to notice more of it. Savoring helps us become more positive, according to researchers like Loyola University psychologist Fred Bryant. 

When we make the time to savor the coffee or the smell the rose, or hear the purr of a cat, or feel that hit of love and connection we get in the grip of a good hug – we feel better. More resilient. More capable. Happy. And those big feelings can help us get us through the bad ones.

Ready to give it a go? Here are three ways to practice savoring.

1. Eat chocolate. See, this life-improvement stuff can be fun! Take a bite of chocolate or something else you love. Notice how it smells, feels, tastes. Just pause and absorb the experience and soak up the positive feelings that come. Notice what you are feeling.

2. Use all your senses. Challenge yourself to experience life with all five senses – even six if you’re willing to pay attention to your intuitive feelings. When you see a beautiful flower or cute animal, for example, take in the experience. Pause 30 seconds to absorb the experience and feelings that come.

3. Fire up the goodness. Do the things that bring you joy. Set aside a little time each day to do something that you love. Something that elevates you. It only takes me a moment to have that first cup of coffee in the quiet of the morning, but I wake up early to do it and I savor the experience. It stays with me. If you like to cook, schedule time to do it. And savor the aroma of the food, the sound of the chopping, the texture of the vegetables. Or, read a book. Go for a hike on a wooded path. Work in the garden. Take a break for a cup of tea or a long, slow shower.

Whatever it is, do something that feels good every day, and notice the feelings flood over you. You’ll feel the difference and begin to feel better about other things in your life too.