Chapter 7 – Happiness in the Present
Learning Objectives
By the end of this chapter, students will be able to:
●Differentiate between pleasures (short-term bodily or sensory enjoyments) and
gratifications (deep engagement in meaningful activities).
●Explain the concept of savoring as a way to intensify and extend present-moment
happiness.
●Describe flow and its key features (absorption, balance of challenge and skill,
loss of time awareness).
●Compare the psychological impact of pleasures, gratifications, and flow on long-
term happiness.
●Practice at least one savoring strategy and identify a personal activity that
brings flow.
●Evaluate how focusing on present happiness contributes to overall well-being.
Introduction & Warm-Up
●“When was the last time you felt truly happy in the moment?
What were you doing?”
●Explain Seligman’s idea that happiness comes from past (satisfaction), present
(pleasures & flow), and future (hope/optimism).
●Today’s focus = Happiness in the Present.
Pleasures vs. Gratifications
●Pleasures: Short-lived, bodily/sensory, easy to obtain. Example: eating ice cream,
listening to music.
●Gratifications: Longer-lasting, require effort, engage strengths, tied to meaning.
Example: volunteering, solving puzzles, mastering a skill.
●Key Idea: Pleasures are important, but gratifications build authentic, sustainable
happiness.
Savoring
1. What is Savoring? - The capacity to notice, appreciate, and enhance positive
experiences.
●It’s not just about having pleasures, but about attending to them fully.
Example: Eating your favorite food while watching TV = pleasure.
Eating the same food mindfully, noticing every bite, sharing it with a
friend = savoring.
2. Forms of Savoring
According to Seligman, savoring can occur in three time frames:
●Anticipation – Looking forward to a positive event.
Example: Planning a birthday trip, counting down to a concert.
●In-the-Moment Savoring – Fully engaging while the experience happens.
Example: Paying attention during a sunset instead of scrolling your phone.
●Reminiscence – Reliving the joy afterwards.
Example: Talking about a fun night with friends, looking at graduation photos.
3. Barriers to Savoring
●Rushing through life.
●Multitasking (e.g., eating while on the phone).
●Taking good things for granted.
●Self-criticism (“I don’t deserve this” or “This won’t last”).
4. Why Savoring Matters
●Boosts intensity and duration of positive emotions.
●Strengthens gratitude.
●Counters “hedonic adaptation” (getting used to good things too quickly).
●Makes simple pleasures more meaningful.
