Finding Joy Everyday: Simple Practices for a Life You Love
Finding Joy: It’s Hiding in Plain Sight
When was the last time you felt genuine, uncomplicated joy? Not the kind tied to a big achievement or major milestone—just the quiet, steady kind that sneaks up on you in the middle of an ordinary moment.
Maybe it was sipping your coffee in the morning sun, hearing your favorite song at the grocery store, or catching someone’s laugh mid-conversation—that quick burst of happiness that felt effortless, unexpected, and real.
That’s the kind of joy we overlook.
Somewhere between childhood and adulting, we started treating joy like a reward—something to be earned after checking enough boxes or working hard enough. But joy isn’t a luxury. It’s not a destination. It’s something we can build into our lives, every single day.
The problem? Most of us are too busy, too tired, or too distracted to notice it.
So instead of waiting for joy to happen, let’s get intentional about finding joy everyday—in the little things, in the messy in-between moments, in the simple but powerful ways we shift our mindset and habits.
Here’s how.
Reclaim Play: Because Fun Isn’t Just for Kids
Remember when fun was just part of life? When you’d climb a tree, race to the end of the street, or make up silly games just because?
Then adulthood came along, and we got the message: Play is frivolous. Productivity is what matters.
But here’s the reality: Play isn’t a distraction—it’s fuel.
Research shows that play reduces stress, boosts creativity, and strengthens our ability to solve problems. And when we stop overcomplicating play and just do things for the sheer joy of it, life feels lighter.
How to Add Play into Your Day (Without Feeling Ridiculous)
Do something fun with no goal attached. Doodle. Dance. Bake something weird. Play a video game--one that you loved as a kid. The point isn’t to be good at it—it’s to enjoy it.
Take a “play break” instead of a doom-scroll. Instead of checking your phone between meetings, try a two-minute stretch, a puzzle, or a walk outside.
Revisit your childhood. Jump rope, make friendship bracelets, or watch cartoons. Just because you’re grown doesn’t mean those things stopped being fun.
The more we make room for play, the easier it is to find joy in the everyday.
Practicing Gratitude (Beyond the Journal Method)
You’ve heard it before: Gratitude changes your perspective. And it does—but if you’ve ever sat down to force yourself to write “Three Things I’m Grateful For” and come up blank, you know it’s not always that simple.
Gratitude doesn’t have to be formal or forced. It just needs to be noticed.
Small, Simple Ways to Build Gratitude Into Your Day
Take a “gratitude walk.” As you move, notice small things you appreciate—the warmth of the sun, a stranger’s smile, the smell of fresh coffee.
Start a gratitude jar. Write one small win or happy moment each day on a slip of paper. On tough days, read them.
Say it out loud. Instead of keeping gratitude in your head, express it. Tell a friend you appreciate them. Compliment a stranger. Let people know they bring you joy.
Want to give journaling a try? Pause, reflect, and realign with our printable journal prompts worksheet —anytime you need it.
Celebrate Small Wins (Because Progress Deserves Recognition)
We’re so conditioned to wait for the “big” moments to celebrate—landing the job, finishing the project, running the marathon. But what about all the tiny steps that got us there?
We tell ourselves that little wins don’t matter. That we need to keep pushing forward. But here’s the truth: Celebrating small wins creates momentum. It reminds us that we’re making progress, that we’re capable, that we’re already in motion.
When we ignore our small wins, we miss out on all the joy in the little things.
How to Acknowledge Your Small Wins Every Day
Micro-Celebrations. Finished something on your list? Say, “I did that!” Do a happy dance. Take a deep breath and let it sink in. Acknowledging progress is more important than rushing to the next task.
Visual Progress Trackers. If you love seeing results, use checklists, habit trackers, or even stickers. There’s something satisfying about physically marking progress.
Weekly Reflection. Once a week, write down three things you’re proud of. They don’t have to be big—just things that made you feel accomplished, even for a moment.
Share your small wins with someone. When you tell a friend, “Hey, I did this today!” you’re reinforcing joy through connection.
Read more: Celebrating Small Wins: The Secret to Staying Motivated
Make Room for Joy by Simplifying Life
We love to overcomplicate things. We pack our schedules, fill our homes with stuff, and try to do all the things at once. And then we wonder why life feels overwhelming.
But joy thrives in simplicity.
When we clear out the mental and physical clutter, we create space for the things that actually matter—things that make us feel grounded, present, and fulfilled.
Ways to Simplify So Joy Can Take Up More Space
Declutter your space. A messy environment = a messy mind. Start small. Clear one surface, one drawer, one part of your schedule. Notice how it feels.
Say no to things that drain you. Not everything needs a yes. If it doesn’t bring you joy or serve a meaningful purpose, reconsider it.
Reduce decision fatigue. Simplify choices where you can—meal planning, morning routines, even your wardrobe. Less time spent on small decisions = more energy for joy.
Find joy in the ordinary. Even chores can be mindful moments. Turn on your favorite song while washing dishes. Notice the warmth of the water. Find small ways to make ordinary moments more enjoyable.
Want help identifying your core values? Check out The Ultimate Guide for Balanced Life for guidance.
Be Present: Finding Joy in the Now
How often do we rush through life thinking about what’s next? The next email, the next meal, the next weekend. We’re always looking forward—but rarely looking around.
But joy doesn’t live in the future. It’s in the now.
When we practice presence—when we actually experience the moment we’re in—we start seeing joy in places we never noticed before.
How to Build Presence Into Your Everyday Life
Pause and Breathe. Before you move to the next thing, take a breath. Feel your feet on the ground. Notice where you are. This tiny pause makes a difference.
Use Your Senses. Pick any moment and run through your senses. What do you hear, see, feel, smell? This grounds you in the present.
Single-Task More Often. Multitasking pulls you in a hundred directions. Try eating without scrolling, walking without earbuds, working without 20 tabs open. See how it feels.
Make Ordinary Moments Sacred. Drinking coffee? Actually taste it. Hugging a loved one? Hold on a second longer. Everyday life is full of joy when we slow down enough to feel it.
Presence doesn’t mean every moment will be perfect—but it does mean you won’t miss the good ones.
Finding Joy in Connection
Some of the deepest joy we experience comes from feeling connected—to people, to nature, to something bigger than ourselves. But modern life makes it easy to feel disconnected. We text instead of call, skim instead of listen, and scroll through highlights instead of making real memories.
Joy isn’t just something we find alone—it grows in the spaces between us.
How to Build More Meaningful Connection
Check in with someone, just because. No agenda, no reason—just a simple, “Hey, I was thinking about you.” Small gestures build deep connections.
Create moments of eye contact. When talking to someone, put down your phone. Look at them. Real presence creates real joy.
Give genuine compliments. Not just the surface kind—really see people. “I love the way you always make people feel comfortable.” “Your laugh makes my day better.” People carry that joy with them.
Be part of something bigger. Whether it’s a community, a cause, or simply helping a friend, joy multiplies when we give it away.
The fastest way to feel joy? Make someone else feel seen.
Finding Joy in Movement
It’s easy to think of movement as something we “should” do—exercise, workouts, steps to hit. But when did movement stop being about joy?
As kids, we ran just to feel the wind on our faces. We climbed trees, jumped in puddles, danced in the living room. Movement wasn’t about burning calories or tracking progress—it was about feeling alive.
Somewhere along the way, we turned it into a chore. But moving your body doesn’t have to be about discipline or self-improvement. It can be about fun, freedom, and feeling good.
How to Make Movement a Source of Joy Again
Move in ways that feel good. Forget what the fitness industry tells you—if it makes you miserable, it’s not the right kind of movement for you. Dance, stretch, hike, roller skate. Move for joy, not just results.
Ditch the “all or nothing” mindset. You don’t need an hour at the gym. Five minutes of stretching counts. A quick walk counts. Any movement is better than none.
Bring play back into movement. Jump rope, play tag with your kids, climb on the playground. Make movement something you look forward to.
Celebrate what your body can do. Instead of seeing movement as a way to “fix” yourself, see it as a way to honor your body and all the amazing things it allows you to do.
Joy isn’t just in the big accomplishments—it’s in the way you feel when you move in a way that makes you happy.
Finding Joy in Rest
We talk about productivity hacks, morning routines, efficiency. But what about the art of resting?
Rest isn’t laziness. It’s not something you have to earn. It’s a fundamental part of a joyful life.
And yet, so many of us feel guilty when we slow down. We think we should be doing more, achieving more, checking one more thing off the list. But here’s the thing: Rest makes everything else possible.
How to Embrace Rest Without Guilt
Reframe rest as essential. You wouldn’t shame your phone for needing to recharge—why do it to yourself?
Give yourself permission to do nothing. Rest doesn’t have to be “productive.” Let yourself sit, nap, stare at the clouds. Your body and mind need it.
Create small rest rituals. Light a candle, sip tea, take deep breaths before bed. Build rest into your routine, not just as an afterthought.
Let go of the hustle mentality. More work, more effort, more pushing won’t always bring more joy. Sometimes, the best thing you can do is pause.
Joy thrives when we have the energy to notice it. And energy comes from rest.
Making Joy a Daily Habit
Joy isn’t something that just happens—it’s something we cultivate, invite, and make space for.
We don’t need to wait for big, life-changing moments to feel fulfilled. Joy is already here, woven into everyday life. It’s in the way we move, connect, rest, and notice the little things. But to truly experience it, we have to be intentional.
Making joy a habit doesn’t mean forcing happiness. It means creating a lifestyle that nurtures it.
How to Keep Finding Joy Everyday
Start your day with joy in mind. Before checking your phone or diving into responsibilities, set an intention. Ask yourself: What’s one thing I can look forward to today?
Track your joyful moments. Consider keeping a simple daily joy journal—noticing one thing each day that made you smile, no matter how small. (Related: How to Build a Joy-Filled Morning Routine)
Limit negativity where you can. You don’t have to be positive all the time, but you can be mindful about who and what drains your joy. (Related: Setting Boundaries Without Guilt)
Surround yourself with joy triggers. Fill your space with things that make you happy—photos, plants, music you love. (Related: Creating a Home That Feels Like a Retreat)
Don’t overthink it. Joy doesn’t have to be complicated. Look for it in small moments, practice presence, and keep coming back to what makes you feel alive.
Final Thoughts: Joy is Always Available
Finding joy doesn’t mean ignoring hard times or pretending life is always easy. It means finding joy in the journey—choosing to see the good even when things aren’t perfect. It means remembering that joy isn’t something we wait for—it’s something we create.
Some days, joy is big and obvious. Other days, it’s quiet and subtle. But it’s always there, waiting to be noticed.
So today, as you go about your routine, ask yourself:
Where can I find a little more joy?
What small thing can I do to invite more lightness into my day?
And then, do it.
Because joy isn’t out there somewhere—it’s right here, in this moment, waiting for you to embrace it.
Want to put these strategies into practice?
Download the FREE Daily Joy Tracker to:
Identify daily habits that bring you joy
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