Regardless of what is going on around you, you can feel happier, be productive, attract success and enjoy yourself during the process. When you shift your focus and the way you think, your perspective changes. When shift happens, your life changes.

So get your shift together. Can you see it? You live on a tropical island. You get up when you like and you do what you want. Some guy named Jeeves brings breakfast. From a reclined position on your balcony, all you can see is the ocean and your feet.

Ah, the life of the young and retired. We all dream of being happy someday. Until then, we are overworked, overstressed and under-happy. The good news is, you can add happiness to your life now. Just a few serotonin-producing activities can reduce stress and make the wait for Utopia easier to bear.

Being able to take a moment for yourself in order to hit the reset button is something we all need to do every once in a while. How can anyone binge watch Netflix stress-free with piles of dirty laundry lurking next to the TV?

A joyful life is the best existence we can hope to achieve. Pure joy might seem like a fleeting emotion, but even if you only feel it for a moment in time, you can hold onto it.

You can relish in it. Happiness works much like love, in mysterious ways. However, science and psychology tell us that brain chemistry alters emotion. But in order to activate those chemicals, we have to talk about habits first. The tough days. And even the ordinary, mundane, nothing-special days!

Finding and making these little moments of joy have changed my life and my outlook quite dramatically. By finding ways to sprinkle more little delights throughout my day, while also being mindful of the joy already happening all around me, the way my days feel has changed significantly. The little delights and moments of joy might seem small and insignificant on their own.

But when all of these little moments are added up together, they contribute a great deal of joy to my life. And are able to help my ordinary, everyday days feel delightful, lovely and so much more joyful! Including how you can find more joy in your days, as well as how you can actively add joy to your days too.

Be sure to sign up at the bottom of this post to get a FREE printable to help you add more joy and tiny delights to your days! Click here for the full disclosure policy. It can be easy to get caught up in daily life. Work, chores, raising a family, the to-do lists, the places to be, the adult responsibilities, etc.

Near the end of last year, I noticed this was where I was at. My days felt more guided by my to-do list than anything else.

Like I spent too much time living on autopilot. Getting done what needed to be done, but not enjoying my days or feeling as joyful as I wished I was. But then it hit me one day that no one is going to make my life magically feel more joyful and lovely for me. And it was time to take action!

The way our days feel sometimes feels out of our control. But often, we have so much more control over the way our days feel than we realize. Being intentional about creating a life you love in the midst of the ordinary, the every day, the good days and the bad days is a choice.

We have the power to make the choice. To intentionally choose, create and design a life that feels good to us.

Every day can have parts that feel good and have joy. We can take an active role in creating a more joyful life. Then finding ways to intentionally add more joy to the day as well. But there is joy and good to be found in almost every day if we are simply open to noticing and accepting it.

And when we intentionally do things to add more joy to our days as well. Clutter in your schedule, causing you to feel overly busy, rushed and frazzled. Mental clutter leaving you feeling distracted, not present and exhausted. Or another kind of clutter making life feel more difficult, frustrating and draining than necessary.

Creating space in your home and your days to find and add tiny delights and joy is essential. Simplifying your home and your schedule frees up your time so you actually have the margin in your life to notice the joy around you.

And so you have the margin and breathing room in your days to add little bits of joy and delight as well. Slowing down, paying attention , noticing and appreciating the joyful moments already happening in your life.

It could be the way the setting sun shines through the trees. The feel of a hug from someone you love. Genuinely laughing at something funny. The smell of the air after the rain. Or even the first delicious sip of your coffee in the morning. These are things that are always happening around you.

The key is just being present and mindful enough to notice and appreciate them. The second way to experience more joy in your life is to make it happen.

To pay attention to what brings you joy and find ways to add more of that to your days. But spending a few minutes making a delicious coffee, exactly the way you like it, then taking the time to savour it or even savour the first few sips!

sounds a lot more enjoyable. Something that feels quite delightful and something to look forward to each day.

The easiest way I have found to find the joy that already exists in your daily life is through a gratitude practice. The goal of a gratitude practice is to train yourself to look for the good and the joy in your life.

Teaching you to slow down, notice and appreciate the good that already fills your life. And the best part is, a gratitude practice can be really simple and be done in any number of ways!

Or something else entirely! Personally, I love using a journal for my gratitude practice. This is a great way to build a gratitude habit and mindset quickly and easily. And I also include a gratitude list in my regular journal as well. My kids and I also have a gratitude journal that we use at bedtime together.

If you have kids, I highly recommend starting a gratitude practice with them. Not only are you helping them build a gratitude practice to notice and appreciate the good in their lives alongside you!

Instead of making a gratitude list, Sasha suggests making a list of tiny delights. Focusing on tiny delights can feel like a really low-pressure way to start paying attention to the good parts of your day. According to Ingrid Fetell Lee, a designer and author of Joyful , the answer is a resounding yes.

More than a decade ago, Fetell Lee started asking complete strangers about the tangible things that brought them joy. To her surprise, some answers came up over and over again, including confetti, rainbows, treehouses, hot air balloons, googly eyes, kites, and clouds. Scientific research agrees: A study of nearly 1, people across four countries found that those working in vibrant, colorful offices were not only more alert than those working in duller space, but they were also more joyful and friendly; another study found that bright colors—like pink and blue—are associated with positive emotions, while dark colors—like brown and black—are associated with negative emotions.

Not ready for a royal blue bedroom or a yellow kitchen? Fetell Lee has three bright ideas: Paint your front door with an eye-catching color, like coral—which is what Fetell Lee chose for her own house. You can also paint the back of your closets or cabinets with bright colors or fun patterns.

Research shows that being at the top of your game physically, can also lead to being at the top of your game mentally.

In , a study published in the Journal of Happiness Studies found that people who worked out for as little as 10 minutes per week tended to be more cheerful than those who never exercise.

Even though the link between exercise and happiness does not appear to be activity specific, it's still important to discover the type of workout that works best for you, says Dunn.

According to her research, people tend to underestimate the mood-boosting benefits of fitness because they focus disproportionately on the first bit of exercise, which can be generally aversive think: when you start running and your muscles are still warming up.

Want to really step up your game? You might also consider activities that are done with other people, like taking a spinning class—after the pandemic, of course—or going on a run with a friend, Lyubomirsky suggests. We often let ordinary joyful moments—like drinking your morning cup of coffee, inhaling the rich scent of a fresh candle , listening to birds singing outside your window—pass without acknowledging how pleasurable they actually are.

But savoring, which is the attempt to fully feel and enjoy our positive experiences, is proven to increase happiness, according to Lyubomirsky.

But it's a whole other experience to know, This is what it feels like to feel good. That not only creates positive feelings, but it also helps amplify them and makes them last longer. Those who reported high levels of savoring also maintained high levels of happiness no matter what the rest of the day brought, while those who reported low levels of savoring needed numerous positive events to be in a good mood.

You've probably noticed that plants are having a moment. But the benefits of owning indoor plants go beyond interior decorating though, yes, they are an easy, budget-friendly way to jazz up any room : One study published in the Journal of Physiological Anthropology found that touching and smelling indoor plants can reduce physiological and psychological stress, while another study published earlier this year found that even the mere sight of an indoor plant can reduce stress.

Not to mention that they can also lower blood pressure, increase focus and concentration, and improve air quality, says Fetell Lee. Here are some of the most sturdy succulents , as well as some other plant varieties that are nearly impossible to kill.

You can could also try The Sill's Plants for Beginners subscription service. Each month, the online shop will send you a low maintenance plant, a clay planter, and instructions for how to care for your new greenery.

A healthy dose of the great outdoors could make you healthier and happier. In addition to boosting mental health, a large body of research indicates that exploring your local park or walking through the woods can reduce stress , decrease blood pressure , lower the risk of heart disease and diabetes , as well as increase creativity , cognition , and life expectancy.

The bottom line? Any time spent outside is a step in the right direction. In a study published in the Journal of Personality and Social Psychology , participants were asked to write a few sentences each week—one group wrote about the things they were grateful for, another group wrote about the things that had displeased them, and a third wrote about the events that had affected them with no emphasis on them being positive or negative.

After 10 weeks, researchers found that those who kept gratitude journals were happier and more optimistic. Ready to give thanks?

We can spend time ruminating on something that is negative and out of our control or decide to see the good in something and choose joy," says Karizma.

Gratitude is being thankful or showing appreciation for the things and people around you. This could be sending positive thoughts to someone special, writing a text message to a friend or listing three things you are grateful for each day.

Practicing this daily helps your brain shift its focus to appreciation and blessings, instead of problems and challenges. When stressed, any additional inconvenience or misunderstanding could be viewed as unjust and an intentional barrier to your joy.

In most cases, people are simply doing their best with the information and skills they possess, and their actions are not malicious or spiteful. To various degrees, all people need social connections with others. For many, helping lift others creates a sense of purpose and joy.

If building healthy relationships is at the core of your efforts, you can find happiness and joy in your life. Sharing in their joy and cheering them on helps us recognize the good things in ourselves, too.

Some decisions or situations have serious, long-lasting effects on your life. But often, things that seem important today may only matter a little or not at all in five or 10 years.

It's common to recall the feeling of stress or worry years later, but not the actual scenario that caused it. As you strive for joy, remember to keep perspective on which situations and decisions are monumental and which are not, like little annoyances.

Not everything we do is a defining moment in our lives. Sometimes, it's just a job that needs to be done. Even joyful people have difficult or unhappy days. Frunzac and Karizma stress that help is available for anyone struggling with depression or anxiety more days than not.

Your health care team can help assess your symptoms and offer local resources to help you. Skip to main content. Recent Posts.

Speaking of Health. Topics in this Post. Joy versus happiness It's easy to confuse the emotions of joy and happiness because they often are experienced at the same time.

Frunzac and Karizma offer additional tips for embracing joy daily: Focus on what you can control. Express gratitude. Mayo Clinic Health System invites you to try one or more of these free, self-guided virtual programs to help you improve different aspects of your health and wellness: Discover Gratitude This monthlong program will help improve your mental well-being through daily journaling.

Journey to Wellness This yearlong program focuses on different aspects of healthy living each month. Using the provided resources and activities, choose those important to you, and complete them on your schedule.

Kickstart Kindness During this monthlong program, you'll complete as many activities as you'd like from the list of nearly ideas. You're invited to extend kindness to co-workers, community, environment, home and family, neighborhood, school and yourself.

Slim Your Screen Time This two-month program encourages you to increase physical activity, build social relationships that contribute to resiliency, and improve your mood and mental health.

Play, explore and connect more by completing as many activities as you'd like from a list of nearly ideas. And yet, it's worth it because of all the health benefits you get along the way.

director at the Devereux Center for Resilient Children. Below, you'll find expert- and science-backed ways to add more joy to your life—starting now:. While the events of sure make it hard, think about what you can learn from tough circumstances.

Maybe you've realized you actually like spending more time with your family and don't want to go back to an office five days a week. Understanding what quarantine has taught you can make the harder days more worthwhile. If scrolling through Instagram leaves you wondering why you didn't marry a banker like your college friend who now lives in a "house" the size of a palace, Brian Wind, Ph.

What could bring you joy today? Superficial things, even palatial homes. When we're upset, we have a tendency to think about everything else going wrong in our lives and spin out.

So, Damico recommends being more intentional about remembering what you do have—even if it's as foundational as the legs that let you stand upright. And it doesn't have to mean starting a gratitude journal if that feels cheesy to you: "Choose something you do every day, like brushing your teeth or waiting for the coffee to brew, and use that time to reflect on what you are grateful for during that moment.

It is gratefulness that makes us joyful. If your day is full of responsibilities, consider how you can carve out even 15 minutes for an activity you're passionate about—whether it's sewing masks for healthcare workers or reading a new book with your kid. Every day feeling like more of the same?

You need something that excites you. Talley encourages working toward a new goal that feels interesting, meaningful, and challenging—something that takes you out of your status quo—like running a half marathon , even if it's virtual.

We're usually either thinking about the past or planning for the future—but neither mindset will bring you joy. He says replaying the past or anticipating the future denies us the connection to our own reality and can cause a great deal of pain.

Now that's a nice thought. Ruminating about a past work mistake is one thing—but it may be that you're suffering from a trauma that requires more attention. Negative experiences and pain from the past can create barriers to accessing joy, Bronstein says.

So, give yourself permission to find a good therapist or counselor. It's easy to get wrapped up in the performative nature of social media. Ask yourself: Are you living to please others—or are you living as you genuinely want to be? Choosing your authentic self will help you achieve joy, Bronstein says.

You know the phrase that always pops up around the holidays, It's better to give than to receive? Annalisa Smithson, M. In one recent study , one group practiced "prosocial behavior" acts of kindness whereas another prioritized self-oriented habits for four weeks.

The result? Acts of kindness led to higher levels of psychological wellbeing and positive emotions. Getting outside is crucial to finding joy, Smithson says.

The weather, how others treat you, your past, natural disasters, your relatives and other aspects of your life exist without your input. While building joy, focus your time and attention on things you can control. This can be easier said than done. Write out the details of a stressful situation and outline which aspects are in and outside your control.

Then make an intentional decision to shift your attention to things you can change, including your attitude. We can spend time ruminating on something that is negative and out of our control or decide to see the good in something and choose joy," says Karizma.

Gratitude is being thankful or showing appreciation for the things and people around you. This could be sending positive thoughts to someone special, writing a text message to a friend or listing three things you are grateful for each day.

Practicing this daily helps your brain shift its focus to appreciation and blessings, instead of problems and challenges. When stressed, any additional inconvenience or misunderstanding could be viewed as unjust and an intentional barrier to your joy.

In most cases, people are simply doing their best with the information and skills they possess, and their actions are not malicious or spiteful.

To various degrees, all people need social connections with others. For many, helping lift others creates a sense of purpose and joy. If building healthy relationships is at the core of your efforts, you can find happiness and joy in your life.

Sharing in their joy and cheering them on helps us recognize the good things in ourselves, too. Some decisions or situations have serious, long-lasting effects on your life. But often, things that seem important today may only matter a little or not at all in five or 10 years.

It's common to recall the feeling of stress or worry years later, but not the actual scenario that caused it. As you strive for joy, remember to keep perspective on which situations and decisions are monumental and which are not, like little annoyances. Not everything we do is a defining moment in our lives.

Sometimes, it's just a job that needs to be done. Even joyful people have difficult or unhappy days. Frunzac and Karizma stress that help is available for anyone struggling with depression or anxiety more days than not. Your health care team can help assess your symptoms and offer local resources to help you.

Skip to main content. Recent Posts. Speaking of Health. Topics in this Post. Joy versus happiness It's easy to confuse the emotions of joy and happiness because they often are experienced at the same time. Frunzac and Karizma offer additional tips for embracing joy daily: Focus on what you can control.

Express gratitude. Mayo Clinic Health System invites you to try one or more of these free, self-guided virtual programs to help you improve different aspects of your health and wellness: Discover Gratitude This monthlong program will help improve your mental well-being through daily journaling.

Journey to Wellness This yearlong program focuses on different aspects of healthy living each month. What will change your mood to happy is not so much a specific action but being at peace with whatever you decide to do. Keep in mind that doing something makes us feel better than doing nothing.

So choose one thing to do to feel better. Taking care of yourself and making plans to move forward are so important in life.

Thank you for writing this! It is very hard to start living again once something bad happens. I remember how devastated I was after loosing the most important person in my life, suddenly. Great tips! I am a great believer in getting it out! I can speak on losing a loved one.

My fiance passed away unexpectedly about two years ago and I still feel the effects of it. It just takes time. Nothing you can do to speed up the process. These are all such great tips. When I get overwhelmed by stress, eking our things that bring me joy is so helpful.

I do always try to focus on the positive in life. I find being negative takes too much energy. I love reading books to clear my mind! I love all of these tips. I am pretty sure I did all of these in relation to my struggles. A couple that I added were spending more time with my kids and finding a support group who understood my struggle.

When something bad happens it can throw you off, you feel lost! I love the tips you have shared, really helpful! This is such an awesome list! I think no. I feel refreshed and full of joy whenever I go spend time in a place I enjoy: the beach. Thanks for sharing this! Going for walks frequently and making a plan to become positive really does help.

This is such an uplifting post. Thank you. Even the simplest word of joy that we need can be difficult to attain, there are times that we are more focused on the difficulty of life and setting aside ways to be happy.

I am glad to come across this post and rethink things. Reading a book, exercising, or just getting outside all work for me. When I was younger, it was music that would take me away and refresh my soul!

Getting over a tough times takes time. Only time can heal the process. These are all beautiful tips to help someone going through a tough time. Going for a walk always seems to help me. So does writing. Nicely written. I always find for me and my daughters, the best way to change a foul mood is some sunshine.

We try to sneak outside whenever feeling blue. This is so timely. I was just wondering why I was feeling so down lately. Prolly the weather? Anyway, reading definitely lifts up my mood.

Baking too. When I feel too stressed, going for a walk helps. These are so smart and helpful! I think being in places and around people who make you happy helps so much! There are some really good tips here for sure…I deffo find writing things down and taking a break helps for sure xx.

Getting ourselves busy during these days and moments are very important. You have great tips. Wonderful tips! I think writing your feelings down helps you to express what you are going through and you can share them with someone you trust.

Your email address will not be published. Email address:. Home Page Blog About Contact Us. How to Find Joy in Life Again and Change Your Mood to Happy by Norma Nikutowski Jul 15, Happiness , How to be Happy 25 comments.

Share 2. Pin Leanne Wong on February 24, at pm. Joanna on February 24, at pm. Nyxie on February 24, at pm. Candy Rachelle on February 24, at pm. Christa on March 4, at pm. Tara Pittman on February 24, at pm. Going for a walk always helps me feel good. These are great tips to help lift your mood.

Amber Myers on February 24, at pm. Marie Phillips on February 24, at pm. Rhia on February 24, at pm. Ola WanderWithOla on February 25, at pm. Alvern at Success Unscrambled on February 25, at pm.

Lisa on February 25, at pm. Cindy Ingalls on February 26, at am. Agnes on February 26, at am. Rosey on February 26, at am.

Rupal Srivastava on February 26, at pm. Lisa Midwest Glam on February 26, at pm. Amber on February 27, at pm. I love this because I struggled a lot with some hardships last year!

Great post!