Slow Down and Savor: A Simple Practice for Everyday Joy

What if one of the keys to happiness was already in your daily routine—you just needed to notice it?

That’s the heart of savoring, a practice therapists say can increase joy, build emotional resilience, and help you feel more grounded in the here and now. It’s not about changing your life. It’s about changing how you experience the little things in your life.

Savoring is the simple act of pausing to fully enjoy a positive moment. It’s soaking in a warm breeze on your face, holding your child’s hand a little longer, or letting the last sip of your coffee linger. As therapist Joseé Muldrew shared in a recent HuffPost article, it’s about “attending to, appreciating, and even extending your own positive emotional experience.”

And the best part? You’re probably already savoring, just not intentionally.

Why Savoring Matters

We all face stress, uncertainty, and hard days. Savoring doesn’t erase those realities, but it helps balance them. By consciously tuning into the good moments, you create a mental “bank” of positive experiences to draw from when life gets tough. It’s not toxic positivity; it’s training your mind to notice joy when it shows up.

Therapist Meghan Watson describes it beautifully: “Instead of sitting with discomfort, you’re sitting with joy... and allowing that to really take up as much room as you can.” This kind of emotional stretching can help build resilience over time, allowing us to hold both the good and the hard without feeling overwhelmed.

Everyday Ways to Practice Savoring

You don’t need a perfect day to savor. In fact, savoring works best when life is imperfect. Here are some original ways to try it out:

1. Create a “Tiny Joy” list.

Keep a running note on your phone or a page in your journal for small things that make you smile. Your dog doing something silly, the way your tea smelled, a kind text from a friend. At the end of the week, reread it. You’ll be surprised how much happiness was hiding in plain sight.

2. Pause before the next thing.

Before jumping to your next task, take five seconds to appreciate what just happened. Finished a good book? Sit with how it made you feel. Completed a tough workout? Notice the sense of accomplishment.

3. Add a “savoring signal.”

Choose one everyday activity, like brushing your teeth or waiting for your coffee to brew, as a reminder to savor something. It could be a quiet moment, a nice memory, or just the smell of coffee.

4. Share joy with someone.

Talking about a happy moment helps it stick. Text a friend about something that made you smile, or share a photo from your walk. Not only are you reliving the joy, but you're also spreading it.

5. Savor the future, too.

Instead of focusing only on what could go wrong, try imagining what could go right. Picture how good it’ll feel to reach a goal, reunite with a loved one, or start something new. This kind of “positive anticipation” is a form of savoring, too.

If It Feels Hard, You’re Not Alone

Some people struggle to sit with joy, especially if they’ve experienced trauma or grown up being told they didn’t deserve it. If that sounds familiar, take it slow. You can start small—just a few seconds of noticing something good. Over time, you’re gently training your brain that joy is safe and worth embracing.

Because here’s the truth: You deserve to feel joy. Not later, not when everything’s perfect—right now.

So this week, try savoring one moment a day. It could be anything. Just pause, breathe it in, and let yourself feel it.

One simple pause. One small joy. One step closer to happiness.

Happiness Posts is published by Darin M. Klemchuk founder of Klemchuk PLLC, an intellectual property law firm located in Dallas, Texas and co-founder of Engage Workspace for Lawyers, a coworking space for lawyers. He also publishes the Ideate (law) and Elevate (law firm culture) blogs. You can find more information about his law practice at his firm bio and also at his BioSite.