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When life feels overwhelming, finding joy might seem impossible. Yet, joy doesn’t have to be a grand or fleeting moment—it can exist in the small, everyday things that surround us. By intentionally seeking out and savouring these small moments, you can build resilience and foster a sense of hope, even in the most challenging times.
This blog will explore the power of small joys, why they matter, and how to cultivate them in your daily life.
Why Small Joys Matter
Small joys are the seemingly insignificant moments that bring a spark of happiness to your day. They may not solve all your problems, but they act as reminders that there’s still beauty, wonder, and connection in the world.
Here’s why they’re important:
They Ground You in the Present: Small joys pull you out of worries about the past or future and root you in the now.
They Build Resilience: Consistently noticing the good, even in small ways, helps you weather difficult times.
They Shift Your Perspective: Focusing on joy can help counterbalance negativity and remind you of what’s still going well.
Cultivating joy is not about ignoring pain or hardship—it’s about creating space for both. Joy and struggle can coexist.
How to Find Joy in Everyday Moments
Finding joy doesn’t require major life changes. It’s about tuning into the small things that are already there. Here are some practical ways to start:
1. Practice Gratitude
Gratitude is a powerful tool for finding joy. It shifts your focus from what’s missing to what you already have.
How to Start: Each day, write down three things you’re grateful for. They can be as simple as the warmth of the sun or a kind smile from a stranger.
Over time, this practice trains your brain to notice positive moments more easily.
2. Savour the Little Things
Joy is often found in the small, overlooked moments.
Savour your morning coffee—the aroma, warmth, and ritual.
Pause to appreciate a beautiful sunset or the sound of birds outside your window.
Enjoy the feeling of fresh sheets or a cozy sweater.
By slowing down and paying attention, these small pleasures become more meaningful.
3. Reconnect with Nature
Spending time in nature has been shown to reduce stress and increase feelings of happiness.
Take a walk in the park, breathe in fresh air, or sit by a body of water.
Even tending to a houseplant or watching the clouds can create moments of peace.
Nature reminds us of the world’s beauty and our place within it.
4. Embrace Creativity
Creative expression can be a powerful source of joy.
Try painting, writing, cooking, or playing music—not for perfection, but for the joy of the process.
Let go of judgment and allow yourself to create freely.
Engaging with your creativity can reignite a sense of play and wonder.
5. Cultivate Connection
Human connection is one of the most profound sources of joy.
Reach out to a friend, share a laugh, or have a meaningful conversation.
Acts of kindness—like holding a door open or complimenting someone—can also spark joy for both you and others.
Feeling connected reminds us that we’re not alone.
6. Move Your Body
Movement releases endorphins, which naturally boost your mood.
Dance to your favourite song, stretch in the morning, or go for a walk.
Focus on how your body feels rather than how it looks, and celebrate its ability to move and carry you through life.
7. Celebrate Small Wins
Don’t wait for major milestones to celebrate yourself.
Acknowledge finishing a task, making progress, or simply showing up.
Give yourself credit for the little things—it all adds up!
Each small win deserves recognition.
Overcoming Barriers to Joy
It’s normal to feel like joy is out of reach, especially during tough times. Here’s how to work through common challenges:
When You Feel Too Overwhelmed: Start with one small, simple practice, like writing down one thing you’re grateful for.
If It Feels Inauthentic: Allow yourself to feel both joy and pain—one doesn’t cancel out the other.
When You Forget to Look for Joy: Set reminders on your phone to pause and notice something positive.
Building joy is a gradual process. Be patient with yourself.
The Ripple Effect of Joy
The beauty of finding joy in small things is that it often creates a ripple effect. When you take time to appreciate and share joy, it spreads to those around you. A smile, a kind word, or a shared laugh can brighten someone else’s day as well as your own.
Final Thoughts: Joy as a Daily Practice
Joy isn’t something you have to wait for—it’s something you can cultivate daily. By paying attention to the small, beautiful moments around you, you can build resilience, strengthen your mental health, and find hope, even in difficult times.
Remember: It’s not about erasing challenges but making space for light amid the darkness. Joy is there—it’s waiting for you to notice it.
Karoline Achille is an EMDR-trained therapist who supports the healing of BIPOC individuals at Catharsis Psychology and Psychotherapy in Ontario.
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