When you’re constantly rushing from one task to the next and juggling work and family commitments, always with one eye on the future, it’s easy to overlook the small moments that bring genuine happiness.
As the festive season approaches, pressures can mount further, making now an ideal time to remember that happiness doesn’t rely on big gestures or momentous events.
Indeed, research shows that everyday “small joys” can have a surprisingly powerful effect on wellbeing. However, to benefit from them, you first need to notice them.
Keep reading for a few simple ways to bring more joy into your everyday life.
1. Savour the anticipation
Half the pleasure of a treat lies in looking forward to it. Indeed, studies show that anticipation can boost happiness even more than the event itself.
Try planning something small to look forward to each day. This could be anything from your first sip of morning coffee, the scent and flavour of your favourite breakfast pastry, or an evening yoga class with your favourite yogi.
Whatever brings you joy, taking time to look forward to it helps extend the joy far beyond the moment itself.
2. Make it social
Research shows that shared experiences tend to make people happier than doing activities alone. So, sharing enjoyable time with others is an easy way to enhance moments of joy and happiness.
Whether it’s chatting over a slice of cake, calling an old friend, or getting involved with a local group so you can share a hobby with others, social connectivity can turn a small pleasure into something more lasting.
Plus, treating someone else could make you happier than treating yourself.
3. Slow down, pay attention, and truly notice
As you go about your day, no doubt multitasking all the way, it’s easy to find you’re only ever enjoying things half-heartedly.
For example, if you scroll your phone while eating lunch, you may not notice the tasty meal in front of you. Or perhaps you regularly watch TV with one eye on emails, missing the clever twist no one saw coming in the latest hit series.
Next time you’re enjoying a small treat, give it your full attention. It could be the incredible scent of your first coffee of the day, the crunch of a freshly buttered slice of toast, or noticing something new on your favourite walk.
4. Create your own rituals
Rituals help anchor your days and give ordinary moments more meaning. Think of the quiet pleasure of a morning routine, playing your favourite playlist while cooking the evening meal, or lighting a scented candle while you read.
These small, everyday moments are a useful reminder that joy isn’t found only on high days and holidays but is woven throughout daily life.
To find your “happy rituals”, simply pay more attention to your regular habits and expand from there.
5. Start a “joy list”
Sometimes we simply fail to register pleasurable moments. If this is a problem for you, try keeping a “joy list”. Use your phone or favourite notebook to jot down small moments that make you smile – the smell of rain, hearing a favourite song, or receiving a kind message.
Keeping your list to hand can help you recognise and take notice of what lifts your mood. Over time, your – hopefully – lengthening list will become a constant reminder that life’s pleasures are often simple and close to hand.
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