The Power of Savoring

On a warm November day back in 2015, I was running in the 'Authentic' Marathon in my hometown of Athens, Greece. I‘d finished mile six of the historic course and knew that the next 14 miles would all be uphill. That's one of the reasons why the 'Authentic' is ranked as one of the world’s most difficult marathons.

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I was overheating and had to coach myself to not pay attention to other runners passing me. The last thing I needed was to try and match anyone else’s pace, or to overanalyze my performance. THIS was the moment I’d waited a lifetime for and I wasn’t going to let anything spoil it. Some context: at the age of 12, I’d undergone a serious orthopedic operation. When released from the hospital, the surgeon told me I could live a “relatively active” life but should avoid long-distance running. So here I was running in not just any race, but in the original marathon that was so closely tied to my country’s history and culture. Despite the heat and the terrain, I kept reminding myself to soak it all in, experience it with all my senses and savor it!

What is savoring, and why do we need to be reminded to do it? As Loyola University professor and author Fred Bryant says, “savoring is being mindfully engaged and aware of our feelings during positive events.” Since we’re all nearing the end of the calendar year and may be feeling a bit worn down, I thought the timing was right to explore this concept. The valuable skill of savoring helps us bring our best selves to everything we do.

During the marathon, my inclination was to tune out all of the hardship and think of nothing else but the race. But instead, I reminded myself to savor the experience and make the most of this important life event. In his book, “Savoring: A new Model of Positive Experience,” Dr. Bryant and his co-author Dr. Joseph Veroff emphasize that savoring is a trained skill. We must make the effort to experience the positive moment, turning it into a lasting memory that we can tap into often.

Here are four ways to translate the power of savoring to our everyday work lives:

1. Build Savor Triggers. Since savoring is a trained skill and our days may leave us fatigued and distracted, it’s important to remind ourselves of experiences worth savoring. It could be a picture on our desk of a magical place visited long ago; the scent of a fresh flower; a short walk on a sunny day; the feel of a soft sweater, or the aroma of a home-cooked meal. Anything that helps us slow down and tune into to our senses. Try focusing on something pleasant to revitalize your mindset.

2. Save the Savor. Dr. Bryant talks about a chocolate study in which participants were deprived of the treat for a short while, appreciating it more when they got it. Does not having constant access to a positive experience sharpen our ability to savor it? Try this simple experiment for yourself. Look at your schedule and, when you see a tough day or meeting ahead of you, plan for a positive experience to follow. It could be a hike in a park; time with loved ones (kids can help you get your mind off things, especially when you’re playing and exploring with them); time on a yoga mat; enjoying your favorite music; or a delicious meal.

3. Compare Downward and Upward. In the midst of a struggle like my uncomfortable marathon, Dr. Bryant recommends what he describes as downward or upward hedonic comparison. For me, the upward was comparing myself to someone who run ahead with ease — a comparison that made me feel bad and didn’t help my situation. But other upward comparisons can be helpful. For example, if you’re working on a project with someone who has better skills or more experience than you, it’s not a bad idea to compare yourself. Aim for gaining specific knowledge to improve, so you can move up to their level.

What actually worked for me on that hill was the downward hedonic comparison. That meant comparing myself to someone who also seemed to be struggling or, even better, comparing myself to that time when I wasn’t able to run at all. I had post surgery flashbacks when I spent several weeks immobilized in a body cast. Surprisingly, those memories brought me joy. The memories themselves weren’t pleasant but recalling them made me appreciative of how far I’d come physically and what I was now accomplishing. I didn’t worry if I was falling behind the pace, I was doing it! Can you pause during a tough negotiation or stressful day and compare to a time where you would not have been able to operate at that level? Try the upward or downward hedonic comparison to help you appreciate and savor the moment.

4. Savor and Appreciate. The pace of our lives often keeps us from slowing down to celebrate our successes. Try scheduling celebrations by having “intentional appreciation” gatherings or impromptu events with friends and colleagues to note a special occasion. I’ve learned so much from Chip and Dan Heath’s book, “The Power of Moments.” It’s full of evidence-based reminders to create, celebrate and share life moments worth cherishing. To this day, I remember the post-marathon meal shared with my family, a memory I will forever keep in my heart. If you’re intrigued by this concept, listen to the Hidden Brain podcast that started me down this path. The power of savoring is the result or reminding ourselves to do it, and setting up our environment to note and experience the positive. As Dr. Bryant says, “savoring is not an outcome, it’s a process.”

Join me for LinkedIn Live! To further explore this concept, I’ve invited my friend, fellow LinkedIn instructor, colleague, and the “Godmother” of Stronger, Gemma Leigh Roberts , to join me for a LinkedIn Live session on Thursday, Nov. 30 at 1:00pm EST. We’ll share more ideas and skills everyone can use to celebrate positive moments, and to live our best lives. Sign up here!

If you celebrate the upcoming November holiday, may the chairs around your Thanksgiving table be filled with those you love.

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