Challenge the assumption that joy only comes from extraordinary sensory experiences; instead, actively hunt for and appreciate small spots of happiness and awe in the ordinary sights, sounds, smells, tastes, and textures of everyday life.
Make a conscious effort to notice the sights and smells, both good and bad, in your daily environment to appreciate your senses more and find wonder in the world around you.
Emulate Gretchen Rubin’s practice of exploring the five senses to get out of your head and into the world, leading to greater appreciation and joy in daily life.
Instead of a traditional gratitude journal, keep a five senses journal by noting one standout sensory experience each day (remarkable, notable, distinctive, or unexpected) to foster gratitude and appreciation for the world.
Understand your personal sensory preferences (what you like and dislike across all five senses) and actively use this knowledge to shape your environment and daily activities, thereby enhancing your overall well-being.
Actively identify and eliminate negative sensory inputs from your environment (e.g., bad smells, scratchy labels) and consciously add positive ones (e.g., plants, fresh air, scented candles) to enrich your daily experience.
Pay attention to your personal preferences regarding touch and textures, then actively avoid sensations you dislike and intentionally incorporate more of the textures and touch experiences that make you feel good into your daily life.
When feeling anxious or restless, hold a comforting object in your hand (e.g., a pen, mug, fidget toy) to provide a grounding touch sensation that can help channel restlessness and promote calmness.
Choose a specific scent to wear or use during a particular period (e.g., a honeymoon, a significant life event) and then retire it, allowing you to later use that scent to vividly evoke memories from that past time.
Divide your life into distinct periods and identify standout flavors (taste plus smell) from each time; merely recalling these flavors can powerfully evoke memories and connect you to your past.
Consciously utilize all five senses (sight, sound, smell, taste, touch) to influence your mood and performance, remembering that there are numerous sensory ‘hacks’ beyond traditional methods to improve how you feel.
Avoid getting stuck in old sensory routines; actively seek out and try new sensory experiences as part of your daily routine to bring excitement, energy, and a fresh perspective to your life.
Recognize that individuals experience the world differently through their senses; shape your own environment for comfort, but also show empathy and respect for others’ sensory preferences, avoiding dismissal of their discomfort.
Identify your personal sensory needs for optimal focus and performance (e.g., clearing visual clutter, seeking silence, or having background music) and actively shape your environment accordingly, rather than conforming to others’ models.
Establish a personal ‘ritual smell’ (e.g., a Sharpie, a specific candle) that you associate with buckling down or focusing on a task, using it as a sensory cue to transition into a productive mindset.
Engage in conversations with family and friends about shared food experiences and memories from different life periods to foster social connection and deepen relationships.
Instead of traditional social events, host sensory-themed gatherings like a ’taste party’ where friends compare different foods, fostering deep social connection, shared memories, and intimate conversations in a fun, engaging way.
For someone you know, write down five sensory impressions for each of the five senses (sight, sound, smell, taste, touch) to gain deeper insight into them, or as a thoughtful gift to make them feel truly seen and heard.
Write down five sensory impressions for each of your five senses about yourself to gain profound insight into your own preferences, experiences, and how you interact with the world.
Create a five senses portrait of a loved one (especially one who has passed) to preserve concrete sensory memories and convey them to others, such as children who may not have known the person well.
Expand your idea of shared sensory experiences beyond traditional activities (like concerts or meals) to include novel options like a sound bath or cryotherapy, fostering new ways to connect with others.
When engaging in social sensory experiences, consider the preferences of others and actively seek common ground or unexpected shared interests, allowing for connection even if individual preferences differ greatly.
Engage in conscious practices, like looking for specific sensory details, to help your mind pay attention to everything happening around you, counteracting the brain’s tendency to move things into the background.
Maintain a simple five senses journal by briefly noting down one standout sensory experience each day without writing long paragraphs or ranking, keeping the practice easy and fun.
Approach negative or uncanny sensory experiences (e.g., a terrible smell, an odd texture) with curiosity and intrigue, allowing them to become interesting observations rather than just sources of discomfort.