Digestion

• This piece of folk advice has been around for aeons, and is one that many of us try to live by.
• But is there actually any real benefit to this practice?
• According to research, yes, there is indeed some benefit to savouring fleeting moments of joy – also known as “micro-joys”.
• Some studies suggest a magic number: five positive emotions to one negative emotion for optimal wellbeing.

Better self-regulation has a ripple effect on various aspects of our lives – such as preventing addiction or self-defeating behaviours (including procrastination, blame and perfectionism). Making time to do even just small, personal tasks such as making lists, tracking daily budgets and even working on your posture each day can help strengthen your self-regulation and ward off against failures.

Finding micro-joy

• First, research suggests that some people’s genetics may make them more likely to benefit from micro-joys than others.
• Studies show that people who are highly sensitive to their environment may disproportionately benefit from engaging in positive activities, such as micro-joys.
• Here are a few ways you can practice finding joy in the little things:

Change your routine. Trying adding a 10-minute burst of joy into your normal morning, afternoon or evening routine which can give you a moment of delight to look forward to. For example, savouring a cup of tea.
Look out for moments of humour. Humour can be a great way to find joy each day. But if you find it hard to see joy in your day, try to imagine how your favourite comedian might hilariously interpret the events of your day.
Be spontaneous. Challenge your routine by introducing spontaneity into your day – even if you’re typically a meticulous planner. Embrace the unexpected – even if just for a rejuvenating, five-minute break to call a friend you haven’t spoken with in a while.
Pursue moments of connection and shared laughter with strangers, neighbour or acquaintances. Strengthening these social bonds can add a joy to your day.
Pause and appreciate. Taking regular breaks to savour the simple act of being alive throughout your day can bring a renewed sense of mindfulness and gratitude that result in joy. For example, listen to the birds singing, or allow yourself to laugh out loud when someone says something funny.
Engaging in small moments of joy daily holds the potential to elevate both short- and long-term wellbeing for many – though for some the impact of these activities will be more subtle than for others.
Jolanta Burke does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.