10 Ways to Enjoy the Good Things in Life

We get a lot of advice on how to deal with bad things in life. But can we make good things have a bigger impact on our lives?

When the John Templeton Foundation funds our coverage of gratitude as part of our project, we want to show more people how grateful they can be.

Self-help books are on the self-help shelf at your local bookstore. They give advice on how to deal with things that happen in your life, from divorce to illness and death.

But what about the good ones? Reaching the top of a beautiful waterfall. Your child's laugh. Seeing your favorite band play your favorite song live.

When good things happen, it's thought that people naturally feel happy about it. Fred Bryant, a social psychologist at Loyola University Chicago, says that's what most people think. His research, on the other hand, shows that we don't always respond to these "good things" in ways that help us get the most out of them.

People who study "savoring," which is the idea that being mindful and aware of your emotions when you have a good experience can make you happier in both the short and long term, are called Bryant's children.

In your mind, Bryant says, "It's like swishing the experience around." He is the author of Savoring: A New Model of Positive Experience, which came out in 2006.

Research done by him and other people has found that savoring has many benefits, including stronger relationships, better mental and physical health, and more creative ways to solve problems. Erica Chadwick, who recently finished her dissertation on savoring at Victoria University in New Zealand, and Jordy Quoidbach, a postdoctoral fellow at Harvard University, are two of the people who have done this research.

There are a lot of studies on savoring, and Bryant is going through them to figure out which ones work and which ones don't. Already, he has boiled down his research into 10 simple ways for us to learn how to savor.

1. Let other people know how happy you are.

"What do you do first when you get good news?

"Bryant says this. A spouse or a friend would be a good person to tell.

He says that we should treat good things the same way we treat good news. Another person should know when you are grateful for something, whether it's having fun with friends or seeing something beautiful in nature. It has been found that people who share their happiness with others are more likely to be happy in the long run than those who don't.

Chadwick, on the other hand, says that research shows that one only has to think about telling others good news in order to be happier. This is true.

She says, "You have to fake it until you make it." In about an hour or so, when people are unhappy and put on a smile, other people will start to smile back at them. Because of that, it works.

Bryant says that "savoring is the glue that holds people together, and it's important to keep relationships going for a long time." "People who enjoy each other stay together."

2. Take a mental picture.

A good way to think about things you want to remember later, like the sound of a loved one's laugh, is to stop and think about them.

In one study, people who took a 20-minute walk every day for a week and looked for good things said they were happier than people who were told to look for bad things.

"It's about telling yourself, "This is great." Bryant says he's having a great time.

3. Then, congratulate yourself.

Bryant says that you should not be afraid to pat yourself on the back and take credit for your hard work. Those who celebrate their victories are more likely to enjoy the end.

According to Bryant, self-congratulation isn't a good idea across all cultures. People in many Eastern cultures, for example, downplay their accomplishments or think that a good experience is likely to follow a bad one.

In our culture, we say, "This is great, and it's going to keep going," he says.

4. Sharpen your senses, then.

It also helps to get in touch with your senses and use them more deliberately.

Bryant says that with all the distractions we have today, this is hard. In one study, college students who were paying attention to the chocolate they were eating said that they felt more pleasure than students who were distracted when they were eating chocolate.

Chadwick says that you should slow down when you eat.

Make sure you take the time to shut out your other senses and focus on just one, she says. "Smell the food, sniff the food." Close your eyes while you drink a good bottle of wine.

5. Shout about it from the rooftops.

It's important to have fun when something good happens to you, Bryant says. Laugh out loud, jump up and down, and shout for joy, he says.

People who show how happy they are tend to feel even better, because it gives their minds proof that something good has happened. People who let out their emotions while watching a funny video had more fun than people who tried to hide their emotions.

Bryant says that some types of positive expression are based on where you live. Jumping with joy is OK in American culture, but it isn't OK in many Eastern cultures, so it won't have a good effect on people there, for example.

6. Compare the outcome to something that would be worse, like not being able to do something.

Bryant says that if you think about how bad things could be, you'll feel more positive. Because some people may not have jobs at all, think about them when you're late to work.

It helps us think about our current situation by comparing it to bad ones, he says.

7. Get lost in the moment.

Try to let go of your conscious thoughts and feel happy when you're in a good mood, like when you look at a piece of art. People have the most fun when they are completely immersed in a task or moment and lose track of time and place, which psychologists call "flow."

Bryant says that kids are very good at this, but adults are more likely to get distracted by technology and the temptation to do more than one thing at a time.

Chadwick says that you should stop and think about the good things that have happened right now.

8. Count your blessings and thank God for all that he has done.

As Bryant suggests, say how lucky you are to have your family and friends. Take extra time to enjoy your food before a meal.

Research says that saying "thank you" out loud can make us happier because it confirms our good feelings. When you're in bed at night, Bryant also says to think of a new blessing you've never thanked for before. You will be able to enjoy the experience more if you remember it through thanks.

9. Make sure you don't think about things that make you unhappy.

When Bryant talks, he says that thinking positively is just as important as not thinking negatively.

After a bad day, try not to think about the bad things that happened. A lot of research has shown that the more negative thoughts people have after a personal victory, the less likely they are to enjoy it.

The person says that people who enjoy the positive aspects of every situation at the end of the day are more likely to be happy.

10. Remember how quickly time goes by.

Remember that good things happen quickly, and tell yourself to enjoy the moment, Bryant says. Realizing that some things are short-lived and wishing they could last longer makes you want to enjoy them while they last.

There are many ways to connect to the past or the future, Bryant says. These things can be done by remembering a good time and reliving it, or by picturing a time in the future when you will look back and remember good things from that time, too.

Take a moment to look at what you've done, she says. "Take a look at your experience and think about how you'll look back on it in the future. Tell yourself, "This is such a good day, and I know I'll look back on it with good memories."