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Savouring

Making good moments last

Well-being and positive psychology (PERMA) · worksheet 110

We often live good moments already thinking about the next thing. Savouring is making a pleasant experience last: looking forward to it, living it fully and then remembering it.

Before you start

  • What it is for: To enjoy good moments more, even small ones, instead of letting them slip by.
  • A few minutes a day, for a week.
  • Choose moments that already exist: your morning coffee, the shower, a phone call, dinner.
  • Savouring has three stages: before (anticipating), during (being there) and after (remembering).

Prefer paper? Download the PDF to print (with a page for psychologists).

What to do with your results

See what increases the pleasure: slowing down, sharing, remembering. Keep whatever works for you.

If you find it hard

If a thought like “this won’t last” comes, notice it and come back to your senses. Savouring doesn’t mean everything is fine: it is taking in the good things too.

To understand · Read the guide “The PERMA model: five pillars of well-being”

For psychologists

The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.

For psychologists: aim, audience and duration
Learn to prolong and intensify the positive emotions of a pleasant moment (before, during, after), instead of letting it pass without paying attention.
Difficulty enjoying things, mild anhedonia, stress, people “always thinking about what comes next”. Duration: A few minutes a day for a week.

References
Bryant, F. B. & Veroff, J. (2007). Savoring: A New Model of Positive Experience. Lawrence Erlbaum.
Bryant, F. B. (2003). Savoring Beliefs Inventory (SBI): A scale for measuring beliefs about savouring. Journal of Mental Health, 12(2), 175-196.

These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).

Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).

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Gonzalo Garzo, clinical psychologist

Gonzalo Garzo, clinical psychologist

A psychologist since 2018, I work with people online (in English, French or Spanish) and at my practice in La Rochelle, using third-wave CBT and EMDR. These worksheets help you move forward; if you need support, the first contact (20 min) is free.