Savouring a Memory: strengthen your connection to positive moments
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
We sometimes find it easier to remember difficult memories due to the strong emotions attached to them. Sometimes this makes it harder to remember positive memories. This exercise helps you savour and enjoy positive memories. You can savor any moment (well, most moments), even something as simple as walking to the shops or eating a meal.
Free to try · Responses are private & encrypted
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What does the Savouring A Memory Journal cover?
- A moment from your past you enjoyed or are grateful for
- What you remember about it
- The emotions and body sensations it brings up
- How you could keep the memory strong
- An experience you are looking forward to
Who is this Savouring A Memory Journal for?
Helpful if you:
😔 Find difficult memories easier to recall than good ones
🌤️ Want to feel more of the positive moments you have had
🧘 Enjoy reflective, sensory exercises
For therapists:
Assign Savouring a Memory in positive psychology work or during low mood to strengthen access to positive memories. It also works well as a resourcing exercise before more difficult work. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What is savouring?
Savouring means deliberately attending to and prolonging a positive experience, whether it is happening now, remembered from the past, or anticipated. It is a well-researched positive psychology skill that increases the benefit you get from good moments, which the brain otherwise tends to skim past.
Why are bad memories easier to recall than good ones?
Strong emotions make memories stick, and the brain gives extra weight to negative ones because they once signalled danger. Positive memories fade unless they are revisited. This exercise counteracts that bias by bringing a good memory back in full sensory detail.
How do I savour a memory?
Choose a moment you enjoyed or feel grateful for, recall what you remember about it, notice the emotions and body sensations it brings up, and think about how to keep the memory strong. The journal ends by looking ahead to something you are anticipating, which is savouring in a second form.
Can my therapist assign this journal?
Yes. Therapists on Offload can assign Savouring a Memory in positive psychology work or during low mood to strengthen access to positive memories, and as a resourcing exercise before more difficult work. Your responses are available for them to review beforehand. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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