10 Ways to Find the Hidden Joys in Every Day

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“Joy is not a constant. It comes to us in moments- often ordinary moments. Some-times we miss out on the bursts of joy because we are too busy chasing down extraordinary moments.” - Brene Brown

Life is made up of many regular moments strung together, however bringing our awareness to the small joys in each day helps us feel happier and more connected to our life, and we may realize that searching for joy isn’t necessary because joy truly sur-rounds us on a daily basis. Every moment has the potential to be a joyful one if we are willing to see it.

What your put your attention on grows, and this sentiment creates a blueprint for living a joyful life. If we put the majority of our attention on what is going wrong in our life, that will overtake our days, but if we emphasis what is going well, then we will live a life that feels positive and joyful.

Joy has the ability to sneak into even the smallest moments when we are present to them. The feel of cozy slippers, the aroma of a wonderful meal cooking, the feel of a hug, a sunset that looks like it was painted in the sky, and the sound of a child’s giggle can turn the mundane into the exceptional.

These ten strategies will help you turn ordinary moments into joyful ones.

Practicing Kindness

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You have the opportunity to potentially change the course of someone’s entire day by doing an act of kindness for them. It can be as simple as a heartfelt compliment, or as bold as paying for the person in line behind you. Not only will they feel great, but you will too!

Acts of kindness are contagious. The recipient benefits, we benefit, and by-standers that witness your act will too. In fact, there is something called a “helper’s high,” and according to Christine Carter, author of “Raising Happiness: In Pursuit of Joyful Kids and Happier Parents,” people who volunteer live a longer and more satisfied life, experience fewer aches and pains, have lower rates of depression and improved well-being. Committing an act of kindness even lowers your blood pressure and helps to reduce anxiety.

Practicing acts of kindness also allows us to feel more emotionally connected to others, more optimistic and positive. Talk about a win/win!

Spending Time in Nature

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Spending a bit of time in nature each day can help us to feel more creative, more balanced, and increase our mental clarity. In fact, a study was done by the David Suzuki Foundation where participants had to spend thirty minutes in nature for thirty days. In this 30x30 Nature Challenge, participants reported that they had significant increases in their well-being, more energy, feelings of stress were reduced, they had less sleep disturbances, and were more productive at work.

If you don’t have thirty minutes a day, don’t worry! According to a study done in the UK, even five minutes does the trick and helps to boost self-esteem.

Try sipping your morning coffee on the porch, or taking a walk around the block before or after dinner. Making plans with a friend to take a walk, jog or bike ride is a great way to get exercise, be social, and be outside all at the same time!

Practicing Gratitude

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Gratitude is a game changer! It is virtually impossible to feel stress and gratitude at the same time. People that practice gratitude often sleep better, have stronger immune systems, feel more connected to others, and have a more positive outlook on life.

Comparison is the enemy of joy, as it puts our attention on other’s accomplishments and material pursuits. Gratitude is the antidote to this and keeps us focused on our own life and happiness.

An easy way to practice gratitude is to put a small note that simply says “gratitude” on your bathroom mirror near where you brush your teeth. When you brush in the morning and evening, think of a few things you are grateful for, and begin and end each day with appreciation.

You can also put a reminder on your phone to go off each afternoon that says “gratitude is my attitude.” When it flashes across your screen, pause, take a few deep breaths, and think of a few things you are grateful for. This is a great way to recalibrate your energy mid-day.

Creating Self-Care Rituals

Rituals can add the elements of mindfulness and intention to each day. They elevate your self-care practices and create comfort and predictability in our often over-whelming and fast-paced lives. Whether it is a morning meditation, a daily green juice, a page of spiritual reading, reviewing the day with our kids, using a favorite essential oil, or journaling before bed, having a self-care ritual adds beauty and joy to each and every day.

It may take a few tries before you find the ritual that feels good, and seamlessly fits into your day to day life. This is the “date it before you marry it” approach to self-care. If a daily activity adds joy to your life, makes you feel more balanced, and feels like an act of self-love, then keep it. If it makes you feel overwhelmed or anxious then that is a sign that this is not adding to your self-care but detracting from it.

Prioritizing Connection

Hugs are not overrated! Non-sexual physical contact can help boost the immune system, develop trust, and is fundamental to overall well-being. We connect with others through varying forms of physical touch.

Social scientists have shown in many studies that supportive touch provides benefits in many areas of our lives. The more athletes high five their teammates, the better their game. If a teacher offers a pat on the back to a student, that student is more likely to participate in class.

Hand holding and hugging can decrease the stress hormone cortisol, according to Matt Hertenstein, an experimental psychologist at DePauw University. In addition to helping us feel calmer, a friendly touch increases the release of oxytocin, known as the “cuddle hormone.” Oxytocin promotes feelings of devotion, trust and bonding, according to Hertenstein.

Massage therapist, Brandie Mitchell teaches her clients that it takes twenty seconds for oxytocin to be released, so when hugging a loved one or stroking your pet, aim for reaching the count of twenty.

Playing

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The daily grind can leave little time for play, but letting off steam is imperative to living a balanced life and making room for joy.

We know the benefits of play for children, but play isn’t just essential for kids. It can be a source of relaxation, creativity, and emotional well-being for adults as well. Adults are usually goal oriented, but play is less about accomplishing and more about simply having fun. Play helps to relieve stress, encourages learning, improves relationships, and makes us more productive individuals.

According to helpguide.com play can also improve brain function and prevent memory problems when one completes puzzles, plays chess, or participates in other activities that challenge the brain.

Turn on the music and have an impromptu dance party, organize a game night with family or friends, or even curl up on the couch with a crossword puzzle. Just don’t forget to play!

Increasing Self-Compassion

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Our mistakes don’t define us, it’s what we learn from them that does. Instead of wasting time wishing for a do-over that isn’t coming, offer yourself compassion for not being perfect (who is?!), incorporate the lesson you learned into your being, and move forward with this new knowledge which will help you next time you are in a similar situation.

One way to practice self-compassion is by using conscious language. Criticizing yourself may be such a habit that you hardly notice how you speak to yourself. If you wouldn’t say the same thing to someone else, then you are probably being way too harsh with your words. Remember, you are listening!

Positive affirmations can be extremely helpful to combat negative thoughts about yourself. Instead of saying “I’m no good at this!” how about something like, “I’ll get it with time and effort.” Feels much nicer doesn’t it?

Listening

Connecting with others just plain feels good. We can create a space with others where true connection can occur by setting down our devices, and truly listening when someone talks. I call this listening with love.

There can be times throughout the day that we think we are listening to our loved ones, but we are really multitasking and we don’t truly hear what they have to say. In these situations we are missing a valuable opportunity to connect and bond.

Life is busy, and speaking to people in our homes from another room is common practice, but it is hard to truly listen to each other when we aren’t in the same room. Making eye contract while speaking is a sure fired way to truly listen. Aim to make eye contact with your kids and other loved ones in your home five times a day. Let them know you are truly listening.

Using Humor

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Humor is the perfect neutralizer when financial burdens, work obligations, and family commitments begin to feel overwhelming. Being able to laugh through tough experience helps to lightens our mental load a bit, and apparently has other major health benefits as well.

The Huffington Post calls laughter “a super vitamin” for good reason. It relieves muscle tension, improves your memory, boosts the immune system, and helps prevent heart disease. All of that with a joke? Yes please!

You may want to Netflix your favorite comedian, because laughing stimulates your heart, lungs and muscles according to the Mayo Clinic because it enhances your intake of oxygen-rich air.

Let’s be honest, people that make us laugh are fun to be around. They make us forget our worries and bring us joy, even if it’s short lived. It also feels good to laugh, and we should do more of what feels good in life. Life is to be enjoyed!

Staying Present

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Your emotions give you a really good clue as to where your attention is. If you are feeling sad or depressed your attention is usually in the past. If you are feeling anxious or stressed your attention is typically in the future. If you are feeling calm and at ease then your attention is in the present moment. When you notice that you feel anything other than at ease, bring your awareness to where your attention is and take three long deep breaths to help you come back to the present moment.

Days may seem long, but the months and years seem to fly by. How many times have you asked yourself, “Where did the time go?” When we are present, and we allow joy to flow into our day in even the smallest ways, we are creating daily opportunities to feel connected, happy, and grateful.

Robert Brault wisely states, “Enjoy the little things for one day you may look back and realize they were the big things.”