The Joy of Anticipation: Five Ways to Practice Enjoying It.

How Looking Forward to Something Can Make You Happier.

There’s something magical about the days, hours, or even minutes before something you’ve been eagerly awaiting finally arrives. Whether it’s a vacation, a family reunion, or simply the weekend, the anticipation of a positive experience can be a source of profound joy. I often find myself lost in the excitement of what’s to come, and it’s in these moments that I realize how much the act of anticipating can enriches us.

Take, for instance, a recent hiking trip I planned. I created a list of hiking trails, picked out my favourite snacks and music for the journey. Every time I thought about the trip, I felt a wave of excitement. The anticipation itself became a source of joy—almost as satisfying as the trip itself.

This isn’t just a personal quirk; research shows that anticipation has the power to enhance our emotional well-being. A study by Williams and Emmons (2020) demonstrated that positive anticipation heightens emotional experiences and it improves memory retention of associated events. When we look forward to something good, our brains engage in a kind of emotional rehearsal, amplifying the pleasure we feel when the event finally happens. It’s like savouring a delicious meal in your mind before you’ve even taken the first bite.

But anticipation doesn’t just make us feel good; it also influences our perception of time. Øvergaard and Nyberg (2019) found that anticipation can modulate how we experience time itself. When you’re eagerly awaiting something, time can seem to stretch, making each moment more vivid and somehow more significant. This might explain why the days leading up to a long-awaited event can feel full and rich- even if nothing extraordinary is happening. The act of looking forward turns the mundane into something significant. I love this quote by Jason Gay, “Anticipation is the electricity of childhood.” It captures how positive anticipation is a thrilling and vital part of the childhood experience.

Of course, not all anticipation is created equal. The key is to focus on positive anticipation, as it can make a real difference in our emotional and cognitive experiences. Negative anticipation, on the other hand, can lead to anxiety and stress, as Williams and Emmons also noted. The excellent news is that we can cultivate positive anticipation in our daily lives.

Here are five ways to practice enjoying anticipation:

1. Visualize the Future: Spend time vividly imagining the positive outcomes of an upcoming event. For example, if you’re planning a holiday, picture yourself enjoying every moment—the sights, sounds, and even the smells. This visualization can heighten your sense of excitement.
2. Practice Mindfulness: While it’s important to enjoy the present, mindfulness can also help you Savour the anticipation of what’s to come. Try focusing on the excitement you feel about the future without letting it overwhelm your current experience.
3. Share Your Excitement: One of the joys of anticipation is sharing it with others. Tell friends or family about what you’re looking forward to. Their enthusiasm can expand your own.
4. Create Rituals: Develop small rituals that build up to the anticipated event. It could be something as simple as marking days off a calendar, listening to a playlist that reminds you of the event, or engaging in activities that prepare you for the experience.
5. Journal Your Feelings: Writing about what you’re looking forward to can deepen the experience. Reflecting on your anticipation can make it more tangible and real, further improving your enjoyment.

These strategies aren’t just about making the wait more bearable—they’re about transforming the waiting period into something just as rewarding as the event itself. Rodriguez and Frank’s (2022) neuroimaging studies reveal that when we anticipate something positive, our brains prepare us by activating regions associated with pleasure and reward. It’s as if our minds are priming us to enjoy the moment before it even arrives.

The next time you find yourself looking forward to something, take a moment to relish the anticipation. Let yourself feel the excitement, indulge in the planning, and share your joy with others. In doing so, you’re not just waiting—you’re living fully, with happiness right there at your fingertips.

I’ll leave you with a poem by  Rebecca Hazelton, it captures the bittersweet nature of anticipation, underlining the tension between the present and the future; the vulnerability and excitement inherent in anticipation.

Anticipation

By Rebecca Hazelton

I am always waiting
for something, a sign, a break,
the way forward to crack like ice,
a window propped against
the threat of night, some token
from a future we’ll never meet
until it turns and asks us to dance.
The anticipation makes me
tilt toward the next hour,
then the next, never fully here,
always leaning into what’s coming.
And yet, isn’t it sweet,
the bend and tilt,
the way we sway with hope
until we feel it in our teeth?

References

1. Øvergaard, P., & Nyberg, L. (2019). Anticipation and its role in the experience of time: Insights from psychological and neuroscientific research. Frontiers in Psychology.
2. Williams, J. T., & Emmons, R. A. (2020). The impact of positive and negative anticipation on emotional experience and memory. Emotion.
3. Jacobs, C. E., & Markov, A. S. (2021). Anticipation and its role in decision-making under uncertainty. Journal of Behavioural Decision Making.
4. Rodriguez, E., & Frank, M. J. (2022). The neural correlates of anticipation: Insights from neuroimaging studies. Neuroimage.