Feeling flat? Rediscover your potential for joy.
Joy is something we all wish to consistently feel connected to. Life feels full of colour and vibrancy when you are in a state of happiness. However, consistent happiness isn’t really all that realistic.
It’s common to find ourselves stressed from work or daily news reports, or by simply overwhelmed trying to keep up with everything that happens in our daily lives. Sometimes that effortless, joyous state that we know exists can feel allusive at times. However, the good news is that happiness is all around you and you can find it even in the busiest of moments or even in the darkest of times.
We come to expect happiness just to arrive on our doorstep, yet the truth is, we often have to put in some effort to make it happen. The world has a way of keeping us distracted and it’s easy to speed past moments of accomplishment, good news, and even joy in order to move on to whatever’s ‘next on the to-do list.’
It’s important though that we take the time to acknowledge and focus on those happy moments rather than allowing them just to slip away.
The past couple of years have been challenging for just about everyone—to say the least. So if you’re having more difficulty finding positivity and joy right now, you’re not alone. In fact, a recent survey found that happiness among Americans has fallen to a five-decade low. This is pretty scary.
There’s a lot you can do to get your joy back, even during hard, difficult times. Just because there are moments of stress, challenge and tension in life, it doesn’t mean there can’t also be moments of pure, happy, carefree joy.
If you’ve been feeling like you’ve lost your spark, or can’t remember the last time you felt truly happy, here are ten easy ways to spark joy in your day right now.
The best ways to spark joy in your life
Strike up a conversation with friends, family or even strangers.
Experts agree that we tend to be happier when we connect with other people. Social interaction is the thing that most reliably increases people’s positive emotions, whether you’re introverted or extroverted. One Harvard study, which followed the same group of men for more than 80 years, found that having strong personal connections with other people was most directly correlated to overall happiness, better health, and more contentment.
While close friends are the most obvious source of social connections, even brief encounters with strangers – your barista making your morning coffee or the person you pass walking your dog- have a positive impact. Researchers found that the people who make the most of these seemingly trivial social interactions felt about 17% happier and more socially connected in general.
Prioritise adventure
Living the same routine day in and day out can easily steal our joy. As humans, we crave new sights, new experiences and new horizons. This doesn’t necessarily mean you need to quit your day job and take off on a one way ticket, but you can learn to make the most of your surroundings and be more adventurous. Even the act of planning a getaway or day trip can help spike happiness levels. Find ways to introduce adventure into your daily life to mix up your routine- take a different route to work or grab your coffee at a different cafe than usual. When it comes to vacations, try to plan and aim for at least one year. Studies show that three vacations is actually the sweet spot when it comes to happiness levels!
Make a joy list
What brings you joy? The question seems simple enough, but when was the last time you really considered what makes you happy? Spend some time pondering what lights you up- it could be spending time with friends, time in nature, going to a yoga class or seeing a movie. Your joy list can be a mix of bigger things like vacations or an afternoon at a day spa, but it can also be really simple things- spending time in your garden, walking the dog on the beach, sitting down with a glass of wine, sharing a meal with a friend, taking a nap, having a bath, going out for a coffee, listening to your favourite music as you cook. Whatever brings you joy, write it down and commit to doing at least one thing on your list every day.
Give more
You’ve likely heard the saying “it’s better to give than to receive” and this really is true when it comes to happiness levels. Yes, receiving a gift or a bouquet of flowers may light you up, but studies show that giving brings us a lot of joy too. Surveys from 200,000 adults globally found that in every major region of the world, people who gave money to charity were happier than those who did not—even after taking their own financial situations into account. Giving to charity has even been shown to activate regions of the brain associated with pleasure, social connection, and trust. Even if you’re on a tight budget, giving away just a little bit of money has the same effect on happiness as giving away a lot.
Be kind
Studies have shown that when people carry out three to five acts of kindness a day, they experience significant increases in happiness. These don’t have to be big gestures either. It can be almost anything, from giving a friend a ride to letting someone at the grocery store get in line ahead of you or simply smiling at the person on the train next to you. Try saying hello to a neighbour, run an errand for a friend, surprise someone with flowers, pay for the person’s coffee in line behind you or compliment a stranger. Being kind is such an easy way to improve your happiness, and also those around you. Remember- kindness is contagious (in the good way!)
Add some colour to your world
Believe it or not but having bright and vibrant colours, furnishings, and decorations in your home can make you feel quantifiably happier. This also goes for your workplace. Studies have shown that those working in vibrant, colourful offices are not only more alert than those working in duller space, but also more joyful and friendly. Try adding some splashes of colour to your home or making your workplace a little more colourful- this could be a plant, a picture or some vibrant candles. This also counts with clothing. If you wake up feeling a little drab, put on some bright clothes or some playful earrings, it may seem trivial but these little additions can help put a pep in your step.
Make time for exercise
This one probably comes as no surprise, but exercise is also one of the top ways to naturally boost your joy levels. Studies have found that people who work out for as little as 10-20 minutes per day tend to be more cheerful than those who don’t exercise. This is primarily because of the extra oxygen that flows to your brain during exercise, and the release of happy chemicals like serotonin which help you feel upbeat and energised. For an extra boost, try activities that are done with other people, like taking a spinning class or going on a run with a friend. Not only do you get the benefits of exercising, but you also get the benefits of socialising too- it’s a win win.
Savour joyful moments, both big and small
We often let ordinary joyful moments—like drinking your morning cup of coffee, inhaling the smell of fresh ocean or forest air, warm water on your skin in the shower, or listening to birds singing—pass without acknowledging how pleasurable they actually are. But savouring, which is the attempt to fully feel and enjoy our positive experiences, is proven to increase happiness. It takes practice to be really mindful and acknowledge and appreciate these moments, yet it really is worth it. Best of all, studies show that people who consciously savour small moments have not only higher levels of happiness, but also maintain that happiness no matter what the day brings.
Get outside
Time in nature is a surefire way to leave you feeling healthier and happier. Studies show that spending time in nature quiets the part of the brain that tends to brood and ruminate over any problems or worries. In addition to boosting mental health, a large body of research indicates that time in nature can reduce stress, decrease blood pressure, lower the risk of heart disease and diabetes, as well as increase creativity, cognition, and life expectancy. The good news is, you don’t need to take off on a day trip to the wilderness to get the benefits of nature. Research has found that spending just 5 minutes walking in nature will increase happiness, and up to 17 minutes a day is optimal for that real dose of nature magic.
Be grateful
Gratitude is a practice that’s been scientifically shown to increase your happiness levels. Studies show that spending just a few minutes a day writing down a list of things you are grateful for can result in you feeling brighter and more optimistic after only three weeks. Since joy is connected to appreciating particular things, counting your blessings is an easy way to notice the good things in your life. You don’t have to keep a gratitude journal either, try taking five minutes each night to share something you appreciated that day over a group email with friends or dinner with your family.
Skip negative news
It’s no surprise that seeing or hearing negative news can have an immediate effect on your stress levels. What IS surprising though is how long the negative effects can last. In one study participants were asked to watch just three minutes of negative news before 10am. Researchers found that when you’re exposed to three minutes of negative news first thing in the morning, you have a 27% higher likelihood of reporting that you had a bad day six to eight hours later. So, avoid the habit of turning on the tv, radio or the news on your phone first thing in the morning and see the difference it can make to your day.
Find stillness
An easy and scientifically proven way to increase joy is through a consistent meditation practice. Meditation has been shown to increase positive emotion, decrease stress and anxiety, improve your immune function, and enhance feelings of compassion. Best of all, all you need is just 5 minutes a day to experience these positive effects. Set your alarm for 5 minutes earlier, or stay seated in your car when you arrive home at the end of the day and take 5 minutes to yourself there. You can meditate from anywhere, anytime, so gift yourself a moment to pause.
Lift yourself up
You know the saying- happiness is an inside job. No amount of online shopping, holidays or blind dates can make you happy if you’re just trying to distract yourself from feeling empty or unworthy. Fill up your own cup not just by finding things that truly bring you joy, but by being kind and loving to yourself. Practice positive affirmations. Smile when you look at yourself in the mirror. Write down things that you admire about yourself. See what happens to your happiness levels and confidence when you begin your day by saying something positive to yourself. The greatest relationship we have in this lifetime is the one with ourselves, so don’t waste it.
Get some sunshine
One of the easiest and most pleasurable ways to find joy? Soak up some sunshine. Sun exposure helps trigger the release of serotonin, the brain’s feel-good hormone. Catching some rays can look like going on a walk, waking up early to spend some time in nature, taking your lunch break outside or even doing some emails or phone calls from a nice sunny place. Let yourself soak up some Vitamin D and feel your mood brighten in turn.
Retreat!
Have you noticed how many of these points above are all included in a Luxury Bali Wellness retreat?! From soaking up the Bali sunshine to spending time in nature, meeting and connecting with new people, trying new activities, going on adventures, meditation, fitness… its no wonder guests leave feeling on top of the world! Sometimes to reclaim your joy, you need to remember what true happiness feels like. A retreat is a perfect way to disconnect and reconnect and is a powerful instigator for a happier, healthier you.
Are you ready to rediscover joy again?!
Try incorporating some of these simple tips into your daily life and see how your mood and energy levels change.
Join us for a women’s Bali Retreat!
