The Overlooked Happiness of Anticipation
I’ve been in Japan for the past few weeks teaching a study abroad course called “The Science of Happiness.” It’s been an amazing trip, but I’ve been starting to miss my family and the comforts of home.
Last night, I started imagining sleeping in my own bed, cuddling with my kids, and ordering a pizza from our favorite place. I started to feel my mood lift as I anticipated my first couple days at home.
Most of us think happiness comes from experiences themselves. But positive psychology suggests that we can start reaping the benefit of positive experiences long before they happen.
In fact, anticipation may be one of the easiest ways to lift your mood.
What Is Savoring?
Positive psychology examines how people can increase positive emotions such as joy, gratitude, contentment, and excitement.
One of the most effective ways to do this is through a practice called savoring.
Savoring involves prolonging and enhancing positive experiences so that you get more emotional benefit from them. For example, enjoying a delicious meal is even more pleasurable when you’re not scrolling on your phone while you eat it.
There are three types of savoring:
Savoring the present means fully appreciating a positive experience while it is happening. This could look like watching a beautiful sunset or even taking a moment to bask in a big accomplishment, rather than immediately moving on to the next task.
Reminiscing on positive memories and re-experiencing some of the associated emotions. For example, every year, on the anniversary of the day I met my husband, I imagine the events of that night in great detail. It never fails to bring me joy.
Anticipating something enjoyable that has not happened yet, such as an upcoming vacation or achieving a milestone you’ve been working toward.
Anticipation and Positive Affectivity
In personality psychology, the tendency to experience positive emotions is called positive affectivity. This trait reflects how readily we experience emotions such as enthusiasm, excitement, and joy.
Psychologists used to believe that personality traits like positive affectivity were largely fixed. Today, we know they are more malleable than previously thought.
One way people increase positive affectivity is by intentionally engaging in activities that generate positive emotions. Anticipatory savoring is one such activity.
When you regularly give yourself things to look forward to, and allow yourself to enjoy the anticipation, you create more opportunities to experience positive emotions. Over time, these experiences can reinforce the tendency to notice rewards, seek enjoyment, and approach life with greater enthusiasm.
In other words, what begins as a moment of happiness habit may gradually become part of your personality.
A Simple Happiness Intervention
One of the easiest ways to increase positive affect is to make sure you always have something you're looking forward to. It doesn't have to be expensive or elaborate. For example:
A walk with a friend.
Trying a new coffee shop.
A Friday movie night.
A phone call with someone you miss.
A Saturday morning spent reading a novel.
The period of anticipation gives us an opportunity to experience joy before the event arrives. So if you'd like to feel a little happier this week, ask yourself: What is one thing I can put on my calendar that I'll genuinely look forward to?
If you'd like to experience more joy, purpose, and excitement in your daily life, the Personality Action Plan can help. It identifies the personality patterns that may be limiting your happiness and provides a personalized roadmap for creating more positive experiences.
