Your everyday life is made up of hundreds of tasks you probably complete on autopilot, like washing the dishes or making the bed. One way to experience more joy is to look for it in these seemingly mundane moments.
The feeling of the sun on your face as you hang out the laundry.
The smell and taste of a freshly brewed coffee as you reply to emails.
The sound of your favourite tunes as you sit in traffic.
Once you start looking for joy, you’ll find it more often. Chores will still be chores – but joy can coexist with other feelings. You can be frustrated that you’re stuck in traffic and joyful about listening to your favourite song. There’s room for both.
Joy is not a destination. It’s a feeling of great pleasure and happiness that comes and goes. It’s possible to feel joyful one moment and sad the next. Joy is a feeling you can tap into often – you don’t need to wait until the conditions are ‘perfect’ to allow yourself to feel joy.
You can access joy in all sorts of ways and places. Here are 45 ideas to help you weave more joy into your everyday life. Save this article to your collections for when you need a boost.
Walking without purpose – other than the pleasure of walking – is great for wellbeing. Bonus points if you stroll in nature.
Also known as ‘comfort viewing’. Rewatching old faves is a cozy way to boost your mood.
Do something kind for someone in your life today!
Just to say “I love you”.
Did you know that when you smile, your brain releases feel-good hormones like dopamine, serotonin, and endorphins? Smile throughout the day for mini moments of joy.
Draw, paint, write, bake. Don’t forget to celebrate your handiwork when you’re done, no matter how small or simple your creation. Struggling to tap into your creativity? Check out Creativity - Your New Health Kick? for some inspiration.
Of family, friends, special memories, or dream holiday destinations.
From stand-up comedy to TikTok videos, laughter is only a quick search away.
That you’ve always enjoyed, wanted to do, or you’re curious to try. See here for ideas.
Relive a special day, look through old keepsake boxes, or daydream about some of your favourite past experiences.
Even a 30-second head bob at your desk can bring joy to your day.
And savour every mouthful.
Or the sunrise.
Be it a holiday, social event, or a good book to read before bed – make sure there’s always something in your goody bag.
Plan to indulge in a lazy Sunday or quiet evening at home free of obligations and stress.
New experiences can spark joy and remind you of all the places you’re yet to see – helping you feel hopeful and excited about what’s still to come.
Watch the waves roll onto shore, listen to birdsong, dance in the rain, walk barefoot on the beach.
When was the last time you looked at the sky and marvelled at the clouds? Remember to look up for a quick joy fix.
Take deep, nourishing breaths to feel grounded, calm, and yes – joyful!
Tend to your plants, grow something new, or simply sit back and relax.
Research suggests that actively singing is a more powerful mood booster than passively listening to music. Belt it out!
Some people find being organised helps them feel happy. Don’t forget to plan pockets of joy into the rhythm of your day.
Enjoy some time and space away from the noise of social media and other digital distractions.
If you have kids, you’ll know water can help to soothe even the crankiest of children. Same for adults! Delight in a bath, shower, dip in the ocean, or even a quick foot soak to brighten your day.
Acknowledge everything that’s going well in your life.
Something, anything! The joy of your first sip of coffee, a positive interaction at work, getting a good stretch of green lights on the drive home. Look for opportunities to celebrate little things going well. See this article for tips on how to celebrate more.
Seek out experiences and content that makes you laugh. Here are some ideas.
Talk with others to learn something new, exchange playful banter, or muse on the meaning of life.
Don’t underestimate the power of a 15-minute break. Take some time to check out from your obligations.
Add to this list every time someone says something nice about you.
Take yourself out for coffee, to the beach, to the movies – whatever brings you joy.
Ask how they’re going, share a meme you think they’ll enjoy, or set up a time to catch up.
If you’re coupled up, make time to connect with your partner. Plan a date night, watch a movie together, or get into the kitchen to whip up a feast for two.
Or listen to a podcast or audiobook.
Light a candle, get a massage, put your hands in the earth, walk barefoot – find ways to delight and engage your senses.
Shoulders back, chest forward, heart open. Adopt a posture that helps you feel more grounded and joyful.
Move your body in a way that feels good. See this article for tips on finding the right exercise routine for you.
Sign up to a good news website or newsletter to fill your cup with positive happenings from around the world.
Release something that’s been on your mind. Write down what you can control, and what you can't control. And give yourself permission to let go of things outside of your control.
Like, really taste it. Savour each sip and enjoy the ritual.
What are you passionate about? Carve out time to enjoy these things.
Goal setting helps you feel excited about the future.
Donate time, money, or a positive review to a cause you care about.
To someone special in your life.
Whether it's your favourite song, or a guided meditation, there's something inherently joyful about soothing sounds.