Reignite Your Spark Through the Psychology of Positive Anticipation
- Tenneile Manenti
- 2 hours ago
- 3 min read
Have You Lost Your Spark? The Psychology of Anticipation — And How to Get It Back
Have you noticed that the joy you once felt seems harder to access? Maybe you’re reminiscing about better times — a holiday, a milestone, a chapter of life when things felt lighter — and wondering when you’ll experience that feeling again.
You’re not alone. Many people feel stuck in routines that look and feel the same week after week. When life loses its variety, excitement or sense of “next,” our wellbeing takes a hit. What you may be experiencing is not a lack of motivation — it’s a lack of positive anticipation.
Why Anticipation Matters More Than You Think
Positive anticipation is the emotional lift we get when we look forward to something meaningful. That surge of excitement before a holiday. The butterflies before seeing someone you care about. Even the satisfaction of knowing a reward is coming.
Research consistently shows this is not trivial — it’s psychological fuel.
George Loewenstein’s seminal study (1987) found that people valued an anticipated pleasurable experience more when there was time to look forward to it. Participants were even willing to wait three days for a kiss from a movie star because the anticipation itself created joy.
Neuroscience backs this up:
Positive stimuli trigger stronger amygdala activation, which heightens emotional engagement (Cunningham & Kirkland, 2014).
The anterior cingulate cortex (ACC) — essential for motivation, problem-solving and sustained effort — responds more actively when people experience positive cues (van Reekum et al., 2007).
In simpler terms? Positive anticipation boosts mood, enhances motivation, builds resilience and directly strengthens psychological wellbeing.
And when we remove anticipated joy from our lives, even unintentionally, our brain feels the loss.
Rebuilding Anticipation in Everyday Life
The good news: You don’t need a big trip, a major event or a life-changing moment to generate meaningful anticipation.
Small, intentional moments — especially those that align with your values and sources of joy — can have a powerful effect.
Here are some ways to add healthy, meaningful anticipation back into your week:
1. Schedule a daily “joy appointment.”
One thing each day. Just for you.A bath, a book chapter, a morning walk, a dance in the kitchen.Write it down. Protect it. Look forward to it — that’s the wellbeing boost.
2. Plan a connection ritual.
Organise a coffee date, a dinner with someone important, or a virtual chat if distance is a barrier. Human connection is one of the strongest anticipation drivers.
3. Curate a home experience.
Create atmosphere. Dress up for a dinner at home, set a table beautifully, or design a themed night. Novelty adds emotional uplift.
4. Anticipate flavour.
Plan a favourite meal or try a new local restaurant. Culinary anticipation is a fast, reliable mood enhancer.
5. Keep long-term dreams alive.
Even if timelines are flexible, creating a vision — a future trip, a course you want to take, a project you want to begin — feeds hope, direction and motivation.
The Research Is Clear
When we have something meaningful to look forward to, our mental health improves. Motivation increases. Stress reduces. We feel more alive.
Anticipation is not a luxury. It’s a psychological necessity.
Your Turn — Build Your Week of Anticipation
What could you schedule this week that your future self will look forward to?
Start small. Start today.Your wellbeing will thank you.
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References:
Cunningham, W. A., & Kirkland, T. (2014). The joyful, yet balanced, amygdala: moderated responses to positive but not negative stimuli in trait happiness. Social Cognitive and Affective Neuroscience.Loewenstein, G. (1987). Anticipation and the Valuation of Delayed Consumption. The Economic Journal, 97(387), 666–684.
Van Reekum, C. M., et al. (2007). Individual differences in amygdala and vmPFC activity associated with evaluation speed and wellbeing. Journal of Cognitive Neuroscience. nitive
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