Tips to Learn Contentment
posted Oct 30, 2011 9:37 AM by Rendy Eligio [ updated Oct 30, 2011 9:44 AM ]1) Savoring
Savoring is a term from the study of positive psychology. or some of us, it takes work and the recognition that if we aren’t stopping to savor we are missing out on the actual reality of our lives. In some cases it may take an understanding of what those ‘good things’ are for each of us. Perhaps that’s one of the places where the ‘meaning’ branch of Seligman’s positive subjective experience intersects with the ‘pleasure’ branch
We can learn to savor. One of the strengths of positive psychology, according to Peterson and Seligman's Classification of Character Strengths and Virtues, is the strength of "appreciation of beauty and excellence" There are ways we can learn to savor or mindfully engage in thoughts or behaviors that heighten the effect of positive events on positive feelings. According to author Fred Bryant, there are 3 forms of savoring:
a) Anticipatory -- getting excited while preparing for the experience, imagining what the experience will be like b) In the Moment -- be fully present, use all your senses to be here and now. Notice how things feel physically, use your eyes to fully see everything around you, smell the smells, hear the sounds, breathe deeply. 3) Reminiscent-- this is the act of remembering, with gratitude, a pleasant experience. For example, I have an app on my iPhone (called Live Happy) in which I can take pictures during pleasant experiences (these moments include a date with my wife, going to the dog show with my son, or an afternoon out with my daughter, and even moments alone after a run at night).
2) Do Less Each Day
Use Pareto's Principle to pare down your To Do list to only the most important things. For example, if you have 15 items on your daily To-Do list, use the 20/80 rule: 80% of your effectiveness will come from 20% of your activities. So multiply your To Do list by 20%, and you'll need to shorten your To Do List down to the Big Three most important things to get done that day. Repeat the same process the next day. By having only 3 things to accomplish, you can be more relaxed while working on those three items.
3) Tame Your Negative Thoughts and Emotions
This suggestion comes from Oprah.Com. It is suggested that you take allow yourself only 9 minutes each day to complain, whine, and vent. Break your 'negativity' time into three breaks of three minutes apiece. By freeing your time up from negative thoughts and emotions, you will be giving your subconscious and conscious mind time to focus on positive solutions. If you don't believe me, read a former post of mine called "Warning! Worrying May Be Good For Your Career!"
4) Cultivate Your Gratitude
Gratitude is commanded in the Bible over and over. But it's not a chore: it's a privilege! Our Creator knows how we are made! Gratitude is to contentment what electricity is to a light bulb. Without gratitude, it's going to be awfully hard to cultivate the virtue of appreciation of who we are and what we have.
I suggest that you work on a gratitude list: Each night before going to bed, ask yourself, "What am I grateful for today?"
5) Take a 20 minute vacation
Each day for one week, plan and participate in a daily vacation, a 20-minute or more period devoted to doing something you enjoy.
a. Avoid distractions during your vacation.
b. Notice how you feel and what you enjoy.
c. At the end of your vacation intentionally plan the next day's vacation and anticipate it.
d. At the end of the day look back on your vacation and savor it.
e. At the end of the week recall all seven vacations and the positive feelings of them.


