H.E.A.L. is a practice that uses neuroscience research to help increase happiness by “taking in the good.” According to psychologist Rick Hanson, this practice is an opportunity to increase mindfulness and reduce the strength of negative experiences. You might think of it like weight-lifting for the brain to build positivity.
The H.E.A.L. Steps
- Have a positive moment. Notice and acknowledge positive experiences
- Enhance it. Savor and enrich the experience
- Absorb and appreciate it. Let the goodness sink in deeply
- Link positive and negative material. Connect positive experiences with challenges
Detailed Instructions
Have a positive moment (or glimmer). Begin by noticing a positive moment. (e.g. feeling close to a friend or enjoying the beauty of nature.)
Enhance it. Savor the experience. Notice all the details to make it as rich as possible using each of your five senses. Sustain this practice for 12-20 seconds.
Absorb and appreciate it. Absorb and appreciate how the moment of kindness, beauty, or joy has arrived, perhaps even in the midst of anxiety, depression, loss or grief.
Important: Strengthen the Memory
Recall this positive memory 2 more times for 12-15 seconds within an hour to deepen its impact and strengthen the neural pathways. For example, you might have the positive experience – set your timer for 20 minutes – 2 times in a row to setup your practice routine.
Link positive and negative material.Link positive and negative material – This optional fourth step involves holding the positive experience in the foreground and lightly bringing up something difficult in the background. If the difficult thought becomes stronger just drop it and stay in the positive. Over time this practice allows the positive to help heal and reduce the impact of the negative. (Please practice the first 3 steps daily for 2 weeks before attempting the linking practice.)
BENEFITS
Rick Hanson’s HEAL method helps internalize positive experiences and build psychological resilience. Here are the key benefits:
Neuroplasticity Enhancement The method leverages the brain’s ability to change by actively strengthening neural pathways associated with positive experiences. Instead of letting good moments pass by unnoticed, HEAL helps encode them into long-term memory.
Counteracts Negativity Bias Our brains naturally focus more on negative experiences as a survival mechanism. HEAL provides a structured way to balance this by deliberately attending to and absorbing positive experiences, creating a more balanced emotional baseline.
Builds Psychological Resources By regularly practicing the four steps (Have, Enrich, Absorb, Link), you gradually build inner strengths like confidence, calm, gratitude, and resilience. These become accessible during challenging times.
Reduces Anxiety and Depression Research suggests that actively savoring positive experiences can reduce symptoms of anxiety and depression. The method helps create a buffer of positive neural patterns that can counteract negative thought spirals.
Improves Emotional Regulation Regular practice strengthens your ability to notice, appreciate, and retain positive emotional states, making it easier to self-regulate during stress or difficult periods.
Practical and Accessible The method can be used anywhere, anytime, with any positive experience.
REFERENCES
Hanson, R. (2013). Hardwiring Happiness: The New Brain Science of Lasting Inner Strength and Peace. New York: Harmony Books, 59-75.