Use goosebumps as a guide to genuine awe

Notice when you get goosebumps — it is your body marking something as genuinely vast.

Why it works

Goosebumps (piloerection) are one of awe’s most reliable physiological signatures, associated with norepinephrine release and the activation of the social-engagement system. Keltner’s research suggests they co-occur with the most intense small-self moments and with the prosocial motivations awe produces. Using them as a signal trains attentiveness to what is actually vast in your life, rather than what is merely impressive or pleasurable.

How to do it

1. For one week, simply notice and log every time you get goosebumps — from music, nature, moral acts, ideas.
2. At the end of the week, review the log and look for patterns: what keeps triggering the signal?
3. Build more access to those specific sources into your environment.

Evidence

Piloerection during awe and elevation has been documented in Keltner’s and others’ research; it is one of the few physiological markers of a positive emotion that is reliably reported alongside the subjective experience. (observational)

Goosebumps also occur in response to cold and to emotions other than awe; the signal is not exclusive. The practice uses it as a useful pointer, not an infallible indicator.

Sources

• Maruskin, Thrash & Elliot (2012), the chills as a psychological construct, Journal of Personality and Social Psychology

Common mistake

Ignoring or rationalizing goosebumps ("just the temperature") instead of pausing to notice what caused them. The physiological response is happening whether you pay attention or not.