Psychology Fanatic

Three Ways to Savor Life: Anticipation, Presence, and Reminiscing

| T. Franklin Murphy

Three Orientations. Psychology Fanatic article feature image

Three Orientations for Enjoying Life: Anticipation, Present, and Reminiscing

Life is a tapestry woven with threads of time, each hue vibrant with anticipation, the present moment, and reminiscence. In the quiet predawn hours, we stand on the cusp of the day, our hearts brimming with anticipation for what’s to come—a promise of joy and a whisper of adventure that beckons us forward. Anticipation fills our lives with hope and excitement; it fuels our dreams as we envision future experiences that will bring us happiness.

As the sun climbs higher in the sky, illuminating our surroundings, we immerse ourselves fully in the present—an ephemeral yet profound moment where every sensation is magnified. Each laugh resonates more deeply, and every touch carries greater significance when we are truly engaged in what is happening right now.

As twilight descends upon our days, we turn inward to bask in the warm glow of reminiscence. Memories dance like fireflies within us, lighting up paths we’ve walked and shaping who we’ve become through various life experiences. Reminiscing allows us to reflect on both joyful moments and challenges overcome. It encourages gratitude for everything that has contributed to our journey thus far.

To savor life means embracing these three orientations—anticipation for what lies ahead, presence in today’s fleeting joys, and reverence for memories past—each serving as a unique perspective from which to behold life’s beauty. Together they weave a rich narrative that enhances not only our understanding but also appreciation for this intricate tapestry called life.

Key Definition:

An orientation for enjoying life refers to cultivating a mindset and approach that prioritizes finding joy, fulfillment, and contentment in various aspects of life. We can find joy through anticipation of the future, pleasure in the moment, and delighting in the past. Each orientation of past, present, and future adds a new element to life satisfaction, multiplying our joys.

Introduction: Finding Happiness

Jessica Coleman wrote: “There are three temporal orientations through which people can savor: Anticipation: Generating positive feelings before an event occurs. Present enjoyment: Generating positive feelings in the present by intensifying or prolonging them through thoughts and behaviors. Reminiscence: Generating positive feelings by looking back on an event in a way that rekindles positive emotion” (Coleman, 2012).

Conversely, there are three ways we can suffer. We can dread the future, hate the present, and regret the past. Reality plays a role in whether we have a life to savor in the future, present, and past. However, the manner we look at each orientations also plays a significant role in shaping our attitude about our lives.

The Dalai Lama explains we find happiness by “identifying those things that lead to happiness and those factors which lead to suffering. We then go about eliminating the factors that lead to suffering and cultivating the factors that lead to happiness” (Cutler, 2009, pp. 14-16).

We can identify happiness in each of the three orientations, allowing joy to flow through activities and practices that enhance life whether we are looking forward, backward, or just happily existing in the present.

Anticipation: Looking Forward to Life’s Beauty

Anticipation is undeniably a potent force in shaping our perspectives and attitudes. Research discovered that anticipated emotions from future events significantly impacts intentions to perform. If we expect a positive emotion from a hopeful achievement, we are inclined to work towards that goal (Hallford et al., 2020).

This profound orientation empowers us to eagerly look forward to upcoming experiences. It infuses our lives with a sense of hope, positivity, and excitement. Whether it’s the thrill of planning a long-awaited vacation, eagerly anticipating a special event, or diligently setting a personal goal, the act of fostering anticipation enriches our lives in numerous ways.

By immersing ourselves in the process of anticipation, we open ourselves up to the possibility of experiencing joy and fulfillment well before the actual event takes place. This powerful psychological phenomenon allows us to derive immense pleasure from the excitement leading up to the event, often rivaling the joy we experience during the event itself. It’s a remarkable testament to the influence of our mindset, showcasing how the simple act of looking forward to something enjoyable can significantly impact our overall well-being.

Mindset and Anticipation

Moreover, cultivating a sense of anticipation can play a pivotal role in shaping our mindset and fostering optimism. It encourages us to adopt a positive outlook on life, as we eagerly anticipate the good things that lie ahead.

Leo Buscaglia wrote:

“We must form an intimate alliance with hope, not the illusionary variety of hope, but the kind which gives strength and practical direction” (Buscaglia, 1986).

This proactive approach to life can act as a beacon of optimism, guiding us through challenges and setbacks with the unwavering belief that better things are on the horizon.

T. Franklin Murphy explains:

“Often by anticipating pleasure, we ignite positive emotions in the moment—anticipatory pleasure. Anticipated pain also has a present moment correlate. What we think, therefore, matters” (Murphy, 2020).

In essence, anticipation serves as a catalyst for infusing our lives with positivity, hope, and a sense of purpose. It’s a gentle reminder that the journey leading up to an event or experience holds its own unique magic, capable of enriching our lives in profound ways. As we eagerly look forward to the future, let us embrace the transformative power of anticipation and allow it to shape our lives with unwavering optimism and joy.

Some Ways to Find Joy Through Anticipation

Enhancing joy through anticipation involves cultivating a mindset that looks forward to positive experiences and savors the excitement of what’s to come. Here are some strategies to amplify joy through anticipation:

  • Plan for Pleasure: Schedule activities that you enjoy and look forward to them. It could be as simple as reading a good book, having a coffee date with a friend, or planning a vacation.
  • Mindful Awareness: Be mindful of the upcoming event and allow yourself to feel the excitement. Practice being present with your anticipatory feelings without rushing them.
  • Visualize the Experience: Imagine the event in detail. Visualization can intensify the feelings of anticipation and increase the overall joy you derive from the experience.
  • Share Your Excitement: Talk about your plans with others. Sharing your anticipation can multiply your joy and may also enhance your relationships.
  • Embrace Uncertainty: Sometimes, not knowing all the details can add to the excitement. Allow room for spontaneity and surprises.
  • Create Anticipation Rituals: Establish rituals that lead up to the event, like a countdown or preparing something special for the occasion.
  • Balance Expectations: While it’s great to look forward to something, keep your expectations realistic to avoid disappointment if things don’t go exactly as planned.
  • Find Joy in Small Things: Anticipation doesn’t have to be for big events only. Find joy in looking forward to the small pleasures of daily life.

Remember, the joy of anticipation is a powerful emotion that can significantly contribute to your overall happiness. By actively engaging in anticipatory practices, you can create a more joyful and fulfilling life experience.

Present: Embracing the Beauty of Now

Living in the present moment is a practice that can truly enrich our lives in profound ways. When we are fully engaged in the current moment, we allow ourselves to savor the simple pleasures of life and experience a deeper sense of contentment. Being present allows us to truly connect with our experiences. We can take the time to enjoy a delicious meal. We can marvel at the beauty of a stunning sunset. and importantly, we can cherish the company of our loved ones. This orientation towards mindfulness enables us to immerse ourselves in the intricacies of each moment and find joy in even the seemingly mundane aspects of our daily lives.

Michael Thase, M.D., and Susan Lang wrote:

“So often we go through life with our minds buzzing, mindless of the moment or world around” (Thase & Lang, 2004).

We should do things we enjoy in the moment but, also, we should learn to dispense of running commentaries in our mind that destroy all the rich micro-moments packed with enjoyable sensations.

The present moment is prominent among the three orientations because during the present moment we engage in the other two practices. And, more importantly, we build the moments in the present that we can later derive joy from during reminiscing.

Things We Can Do to Enhance Present Moment Joy

Finding joy in the present moment is about embracing life as it unfolds, appreciating the small things, and cultivating a mindful awareness. Here are some ways to enhance your joy in the now:

  • Mindfulness Meditation: Practice mindfulness meditation to center yourself in the present. Focus on your breath and observe your thoughts without judgment.
  • Gratitude Journaling: Keep a gratitude journal. Each day, write down things you are thankful for. This can shift your focus to the positive aspects of your life.
  • Engage Your Senses: Pay attention to your senses. Savor the taste of your food, enjoy the beauty of nature, or relish the warmth of the sun on your skin .
  • Single-Tasking: Do one thing at a time. When you eat, just eat. When you walk, just walk. Fully immerse yourself in each activity.
  • Connect with Others: Share moments with friends and family. Deep conversations or shared laughter can greatly increase your joy in the present.
  • Let Go of Control: Accept that not everything is under your control. Embrace the unpredictability of life and find peace in the flow of experiences.
  • Limit Distractions: Reduce time spent on electronic devices. Unplugging from technology can help you engage more deeply with the world around you.
  • Self-Compassion: Be kind to yourself. Speak to yourself with kindness and understanding, especially during difficult times.
  • Joyful Activities: Incorporate activities that bring you joy into your daily routine. Whether it’s a hobby or a simple pleasure, make time for it.
  • Savor Micro-Moments: Look for micro-moments of joy throughout your day. It could be a smile from a stranger, a pleasant scent, or a cool breeze. Notice these moments and savor them.

By integrating these practices into your daily life, you can start to experience more joy in every moment, making the most of the precious present.

Reminiscing: Finding Joy in Reflection

Reminiscing is a beautiful and enriching process that allows us to immerse ourselves in the treasured tapestry of our memories. Our experiences, both joyous and challenging, form the intricate threads of our personal narrative, weaving a unique story that is entirely our own. This reflective journey through the chapters of our lives offers us a profound opportunity to glean wisdom from the past, to celebrate the moments that have shaped us, and to embrace the growth we have attained.

Time Travel

One of the most poignant aspects of reminiscing is its ability to transport us back in time, like opening a long-forgotten door to a cherished room filled with the echoes of laughter, the warmth of shared moments, and the whispers of our dreams. It’s a journey that invites us to pause and appreciate the richness of our experiences. We hold close the lessons that have sculpted us into who we are today. We find solace in the understanding that we have navigated life’s meandering paths with resilience and courage.

Whether it’s the crackling pages of an old photo album, the evocative scent of a childhood keepsake, or the resonance of a familiar melody, reminiscing beckons us to embrace the tapestry of our past. It tenderly encourages us to dance amidst the recollections. We are urged to marvel at the wonders of our journey. We also find solace in the shadows and the light that have shaped our existence. In this gentle dance with the past, we discover the beauty of gratitude and the wisdom. During these journeys into the past, joy of gratitude arises from our personal history.

Thus, reminiscing is not merely a stroll down memory lane; it is a profound connection to the heart of our being, a tribute to the chapters that have composed the narrative of our lives. It is a celebration of resilience and growth. It is an ode to the enduring spirit. This spirit has weathered the storms and revels in the sunlight. Through the art of reminiscing, we find ourselves at the intersection of nostalgia and wisdom. In the past, we embrace the beauty of our history while eagerly penning the anticipated new chapters of our future.

Ways to Find Joy Through Reminiscing

Finding enjoyment in reminiscing about the past can be a deeply fulfilling experience. Here are some ways to enhance your enjoyment when reflecting on past memories:

  • Create a Memory Album: Collect photos, mementos, and keepsakes that remind you of happy times. Flipping through this album can evoke pleasant memories and emotions.
  • Write Down Your Memories: Journaling about positive past experiences can help you relive the emotions associated with them. Select a few cherished memories and write about them in detail.
  • Celebrate Anniversaries: Marking special dates that hold significance for you can serve as a reminder of joyful times and allow you to relive those moments annually.
  • Visit Places from Your Past: Going back to places where you’ve had meaningful experiences can trigger fond memories. It can also help you reconnect with your past self.
  • Reflect on Your Growth: Use reminiscing as an opportunity to see how far you’ve come. Acknowledge the challenges you’ve overcome and the strength you’ve gained.
  • Practice Gratitude: Be thankful for the good times and the people who were part of them. Gratitude can increase your sense of well-being and happiness.
  • Use Nostalgic Prompts: Listen to music, watch movies, or read books from the past. These activities can transport you back to those times. They help you relive the positive emotions.
  • Engage in Nostalgic Conversations: Talking about the past with others can be therapeutic. It helps maintain emotional bonds and acknowledge similarities with others.
  • Savor the Emotions: Allow yourself to feel the full range of emotions that come with reminiscing. Whether it’s joy, love, or even bittersweet nostalgia, embracing these feelings can be enriching.

Remember, reminiscing isn’t just about looking back. Reminiscing can bring back joys of the past, enriching your life in the present.

A Few Words by Psychology Fanatic

In the journey of life, the art of savoring each moment unfolds through the delicate balance of anticipation, presence, and reminiscence. Through the three orientations, we stand at the crossroads of time. The future beckons with its untold stories. The present is alive with vivid detail. The past echoes with tender nostalgia. By nurturing anticipation, we invite a sense of hope and excitement into our lives. By grounding ourselves in the present, we embrace the fullness of life, one breath at a time. And by cherishing our memories, we weave the tapestry of our identity, rich with the colors of experience.

As we cultivate these three orientations, we not only enhance our capacity for joy but also deepen our connection to the essence of our being. Let us then move forward with eager hearts, mindful steps, and grateful spirits, ever weaving the narrative of a life well-lived.

Last Update: March 12, 2026

Associated Concepts

  • PERMA Model: This model was developed by psychologist Martin Seligman. It is a well-being theory. The theory identifies five essential elements for a flourishing and fulfilling life: positive emotions, engagement, relationships, meaning, and accomplishment.
  • Broaden and Build Theory: This theory was proposed by Barbara Fredrickson. It suggests that positive emotions broaden an individual’s thought-action repertoire. This broadening can build their personal resources over time.
  • Ideal Self: This refers to an image of the self that we desire to be. Ideal self-images motivate goal-directed behaviors. They impose self-sanctions to prevent acting in ways that conflict with a desired image of self.
  • Positive Emotions: These emotions are feelings and mental states characterized by optimism, joy, gratitude, hope, love, and contentment. They play a crucial role in promoting overall well-being and psychological resilience. Positive emotions contribute to improved physical health, cognitive flexibility, and social connections.
  • Undoing Hypothesis: This hypothesis suggests that positive emotions undo some of the damaging effects of stress. They also reduce heightened arousal. This process brings the body back to a healthy functioning state.
  • Wonderment: This is a psychological state. It is characterized by a feeling of awe, curiosity, and amazement. These feelings are towards something perceived as extraordinary or beyond ordinary understanding. It often involves a sense of fascination, marvel, and a willingness to engage in exploratory behaviors to understand or experience the object of wonder.
  • Anticipatory Joy: This refers to the excitement or pleasure experienced in anticipation of a future positive event, achievement, or experience. It is the emotional state that arises when one looks forward to something enjoyable or fulfilling.

References:

Buscaglia, Leo F. (1986). Personhood: The Art of Being Fully Human. Random House Publishing Group. ISBN-10: ‎ 9780449901991
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Colman, Jessica (2012). Optimal Functioning: A Positive Psychology Handbook. Independently published. ISBN-10: 1709417706
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Cutler, Howard C.  (1998). The Art of Happiness, 10th Anniversary Edition: A Handbook for Living. Riverhead Books; Anniversary edition. ISBN-10: 1573227544
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Hallford, D., Farrell, H.; Lynch, E. (2020). Increasing Anticipated and Anticipatory Pleasure Through Episodic Thinking. Emotion, OnlineFirst, 1. DOI: 10.1037/emo0000765
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Murphy, T. Franklin (2020) Anticipatory Joy. Psychology Fanatic. Published: 7-24-2020; Accessed: 4-15-2024. Website: https://psychologyfanatic.com/anticipatory-joy/
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Thase, Michael E.; Lang, Susan S. (2004). Beating the Blues: New Approaches to Overcoming Dysthymia and Chronic Mild Depression. Oxford University Press; New Ed edition. ISBN-10: 0965816885
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