In our pursuit of happiness, we often focus on major milestones:
- career promotions
- relationship milestones
- other ambitious goals
But true joy often hides in plain sight, nestled within ordinary moments we might otherwise overlook.
While these instances might seem insignificant at first glance, they hold the power to transform our daily experience and cultivate lasting contentment. This can be especially true for those of us who find ourselves often feeling “stuck” or in a “stale” cycle.
Finding joy isn’t necessarily about big moves or changes.
Instead, it can be found in the smallest moments in everyday life.
- So, what am I talking about here?
- How can you work toward finding joy in your daily life?
Let’s take a closer look.
Finding Joy: What Does It Mean?
Finding joy extends far beyond the fleeting rush of happiness that comes with major achievements.
It’s about developing an awareness that allows us to recognize and savor life’s subtle pleasures.
Unlike happiness, which often depends on external circumstances, joy runs deeper—it’s an internal state that we can nurture regardless of our surroundings. In other words, it comes from within (us) and not others.
Joy can be that small glitter of light filtering through leaves on a quiet morning or the first sip of coffee while the world still sleeps.
It’s the unexpected text from an old friend, the familiar creak of your front door, or how your pet greets you after a long day.
These moments might seem ordinary, but they carry profound significance that makes our lives meaningful and, well, joyous!
Joy differs from happiness in its sustainability. While happiness might come and go (often referred to as “fleeting”) with circumstances, joy can be cultivated and maintained even during challenging times.
It’s about finding meaning in the mundane and beauty in the everyday—a practice that becomes more natural with time and attention.
The Science of Small Joys
Research in positive psychology suggests that experiencing frequent small pleasures (or as one study called it “positive micro-moments”) contributes more to overall well-being than occasional large ones.
These micro-moments of positive emotion:
- build psychological resilience
- enhance emotional regulation
- create a buffer against stress and anxiety
When we train ourselves to notice these small joys, we’re actually rewiring our brains to become more attuned to positive experiences.
This doesn’t mean ignoring life’s challenges; rather, it’s about maintaining a balanced perspective that acknowledges both difficulty and delight—two sides of life’s every-teetering equation.
Related Article: How Satisfied Are You? Satisfaction vs. Happiness – What’s The Difference?
6 Ways to Start Finding Joy in Your Life
Beginning your journey to finding more joy starts with simple yet intentional practices.
So, where can you start? Try these:
1. Create a Joy Radar.
A “Joy Radar” is an intentional awareness of potential sources of pleasure in your environment.
This might mean taking a different route to work to notice new scenery or spending five minutes each morning simply observing your surroundings without judgment.
Pay attention to your senses:
- the texture of your clothing
- the play of light on your wall
- the symphony of morning birds
These sensory experiences often go unnoticed, but can be rich sources of joy when we tune into them. From here, you can begin to note what small things bring the most joy in your life. This can help you remember to tune in and even amplify them.
2. Practice Mindful Moments.
Incorporate brief mindfulness practices throughout your day.
Instead of anything super formal, simply pause during routine activities like washing dishes or walking to your car. Notice the temperature of the water, the soap bubbles’ iridescence, or the rhythm of your footsteps.
These mindful pauses help break the autopilot mode we often operate in, creating space for joy to emerge naturally. They also help reduce stress and anxiety, making it easier to notice and appreciate positive experiences.
3. Cultivate Gratitude Intentionally.
Gratitude won’t merely grow on its own. We have to be intentional about it.
While gratitude journals have become popular, try expanding this practice beyond writing.
- Share your appreciation verbally with others
- Take photos of things that bring you joy
- Simply pause to acknowledge good moments mentally as they occur
Consider creating a “joy jar” where you drop notes about positive experiences throughout the day. Reading these notes later can help reinforce your appreciation and remind you of joy’s presence in your life, especially during challenging times.
Related Article: 10 Simple Reasons You Should Start a Gratitude Journal
4. Embrace Ordinary Magic.
Look for what poet Ross Gay calls “delight” in everyday experiences:
- the perfect ripeness of a fruit
- the synchronicity of catching all green lights on your commute
- the satisfaction of folding warm laundry
These moments might seem insignificant, but they add up to create a richer, more joyful life experience.
So, find that magic, or those “delights,” around you. They’re there. Often, we just don’t notice them until we bring our attention to them.
5. Create Joyful Rituals.
This is ultra-simple: Develop small rituals that bring you pleasure.
This might be:
- brewing your morning tea in a special cup
- taking five minutes to stretch before bed
- walking barefoot in your garden
These rituals become anchors of joy in your day, something to look forward to and savor.
6. Connect with Others’ Joy.
This is one of my personal favorites.
Noticing and celebrating others’ moments of joy can feel equally as though they are your own.
This might mean:
- genuinely congratulating a colleague on completing a project
- sharing in a child’s excitement about a small discovery
- simply smiling at a stranger’s laughter
Joy is often contagious, and sharing in others’ positive experiences can amplify our own!
6 Practical Tips for Finding Joy Each Day
Finding joy really doesn’t have to be anything major.
It can be simply noticing the softness of your skin or the sparkle in your child’s eye. If you feel stressed about the above, here are a few other ways to spark small bits of joy in your day-to-day life:
- Set aside five minutes each morning to notice something beautiful in your environment.
- Create a playlist of songs that lift your mood and play it during routine tasks.
- Keep a small object that brings you joy in your workspace or bag.
- Take a different route occasionally to expose yourself to new potential sources of joy.
- Share one small positive observation with someone each day.
- Practice the “five senses” exercise: regularly pause to notice something pleasant you can see, hear, smell, taste, and touch.
Spark Your Own Moments of Joy
Finding joy in unexpected places is both an art and a practice.
It requires patience, presence, and persistence, but the rewards are profound and just as impactful as celebrating those big achievements.
As you develop this practice, you’ll likely find that joy isn’t as elusive as it might have seemed; it’s actually abundant, waiting to be discovered in the ordinary moments that make up your days!
Find beauty in everyday life. It’s there, but it’s up to you to find it.
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