I often get asked how to create more joy. People come into my office and ask “how can I be more happy”. The answer isn’t in big changes. The answer lies in your perception of everyday.
When you make small conscious choices to notice more of what’s around you joy begins to follow. When you make a conscious choice to look for good things – we can all find the crap – it’s those of us who find the beauty that surrounds it who find where joy lives. Deep within us.
Finding joy can be difficult to do, especially if you’ve been taught to find the negative. Here are 11 actions you can use to bring more joy into your life starting right now.
Rest more – we hear this all the time, and the reality is rest helps us balance our lives, our bodies, and our emotions. By making sure you are getting enough rest – not just sleep but rest – throughout your day, you are more likely to enjoy your days more.
Take it slow – along with more rest comes taking it easy. This isn’t about doing less, but being more deliberate in what you do chose to do. Rather than rushing from item to item on your to do list, build in buffer time. Personally I struggle with transitions and “wasting time” if I arrive somewhere early. However, in reality the 10 minutes I think I’m “wasting” help make sure I go to the bathroom, find a parking place, and arrive in a relaxed mood for my next project etc making the quality of my life much better. By slowing down a bit I notice more and am more engaged. In the end it doesn’t get wasted after all. Thanks – Roxann – still hard for me, but great advice!
Laugh – hard, really hard. Laughing is good for our physical system and good for our soul. Find something every day that makes you laugh. Maybe it’s a movie, a song, a child playing joyfully, a friend who tells funny jokes. Doesn’t matter where you find your inspiration as long as you can laugh deeply and fully – big belly laughs. Don’t have anything to laugh at? Here’s a trick … just start laughing. The physical sensations and act of beginning will eventually keep it going.
Find Water – this time of year those of us in the northern hemispheres are feeling the heat cranking up. It’s time to find water. Water helps us release and let go, it helps us recognize that all things are fluid and to find strength. If you haven’t seen the strength of water’s steady determination check out this video … just might help you figure out how to accomplish #5 & 8 below:
Watch the moon come up and find the stars – for many of us, the lazier days and later sunsets have us up into the late evenings. Go outside and find the moon. Watch as she rises and the stars come out. We need moon light just like we need sunlight. Enjoy a full moon hike or lay out under the stars while it’s warm and enjoy preparing for sleep in the quiet of the evening.
Smell the “green” – During the summer months when plants are in full swing there is more oxygen kicking around and you can smell it J Humans like oxygen. Take advantage by taking deep breaths and observing the behavior of leaves, the feel of the breeze, and the smell of “green” as I used to call it when I was little. Up here in the Rocky Mountains flatlanders pay for this stuff (in bottled form) on the ski slopes and in their hotel rooms. When the trees and grass is green no need to shell out the extra bucks.
Read – Summertime is a great time to read. Find a good book or two and just lounge while you read. Get into your imagination as you make your way through a story. It is so fun to find good reads and finish them under the sun or in the shade of a great tree made just for leaning against.
Hang with friends – in the season of vacations – the ones we chose, not necessarily the obligated ones we experience in the winter, allow us to pick our adventures and who we want to adventure with. Find some friends, find an adventure, enjoy! Then repeat.
Start your day with mindfulness – by taking some moments to enjoy your morning beverage on the porch (because it’s warmer) you have the option to breathe deeply and experience # 6 above or talk to a passing neighbor (human or animal) enjoying # 8. By starting with mindful observation you participate in #2 and I think your day incorporates more of #1 just because you set it up to start that way.
Sleep in or wake up early – many of us have an altered schedule in the summer. Be it due to school being out, or co-workers and clients on and off vacation, many of us have something slightly different in the summertime. So take advantage. Maybe you want to do # 5 above so you sleep in, maybe you want to wake up with the sun and have a full fun and long day. Whichever your preference today – make it happen.
Did I say rest more? Even if you ignore all the others on this list … make sure you get this one done!
How do your days go? Do you move through the days looking for something, anything to light you up or do you find yourself loving your life experience? Many of us can probably relate to both experiences with one being more dominate in our lives. In addition, many of us tend to “go through the motions” of life rather than fully experience each moment as it passes. Have you ever thought of trying to get more out of life? Would you like to learn to live yours differently? You can. For many just the process of doing their daily tasks is too much. It sucks the life and our joy right out of us so we need to be vigilant and have an understanding of what makes us happy. If I let my planner get too full of all the things “I have to do” rather than balance between the have-tos and want-tos of course I’m going to be crabby!
You can make small and simple shifts in the way you think that can bring balance back to your life and your life will naturally become filled with essence. Begin by noticing where your attention goes all day. Who saps your energy, who brings your more, what tasks do you cringe at doing, and which ones can you let go of and delegate to others? Just begin to notice without trying to change anything. Jot your findings down if you’d like. Also, begin to notice what brings you joy, energy, happiness, and contentment. Who are you with, what are you doing, can you repeat these experiences? Again, just notice, write it down only if that feels like a good idea.
As you begin to notice what brings you joy, happiness, and contentment begin to notice not only the emotion but also your posture, physical feelings, actions, thoughts, and facial expressions. How do you change with your whole body? How do you send those positive feelings out into the world? Do you smile at people you don’t know, do you say kind words, do you let trivial things pass? These simple things have the power to change the world and they all begin with you living your life to the fullest and experiencing your essence each day.
Think it is too simple to work? Don’t underestimate simplicity. Try it for 5 days and notice what shifts for you. Notice your thoughts, feelings, physical symptoms, and how you treat yourself and others when you are living life more fully. Only begin to shift your activities when you feel ready to do so. Sometimes all it takes is slowing our thoughts down enough to get off auto pilot. At that point the pain of staying the same becomes to great to continue living the way we have been and we can begin the process of small changes toward creating the life we want. A life full of essence – yours.
Being happy has far reaching consequences. What makes you happy? Have you ever thought about that? I mean really thought about it. Right now today what makes you happy? What brings a smile to your face and warms your heart?
Many times we are looking outside ourselves for the experience of happiness. We may feel like if only I could be more like or do such and such better I would be happy. Many claim if only I had ____ (that car, the bigger house, more money) I would be happy. Many times what we think makes us happy is really good marketing.
In this time of economic crisis it is a great time to ask yourself what makes you happy, truly happy to the core of your being. As the world checks it’s desires its a great time to look deep inside yourself and find what truly makes you happy each day and set about participating in and enjoy being happy each day.
I realized I hadn’t thought too much about what truly makes me happy and I certainly wasn’t doing something each day to create happiness in my life. Now my experience has been that it is very simple things that make me happy, a cup of tea in the sunshine, flowers, bird song, slow sunsets with a friends, watching my kids play, simple stuff.
Some may say happiness is a byproduct of life, and that may very well be true, but I don’t see anything wrong with going out and bringing it into your life everyday.
How often do you think about being happy with your life and yourself and as a result you lose weight?
How often do you think about being happy with your life and yourself and as a result you lose weight? A recent article in the Journal of Consumer Research makes the point that being happy can help us see the big picture. Participants were better able to think abstractly therefore enhancing their ability to reach their goals and stay motivated.
Laymen terms – if you are happy you will see beyond crisis right in front of you. You’ll be better able to hold the vision of your desired weight, running time, speed and the efforts it will take to get you to your desired point.
If you are happy you will be able to focus more effectively on what to do in the short term to reach the larger goal. A direct result of being able to hold the big picture of what you ultimately want in your mind when taking smaller steps toward completion of the goal.
You’ll train harder and maybe longer and definitely more consistently if you are focused. When you examine the contents of the fridge you are more likely to choose healthy options if you are happy than if you are looking for emotional comfort in your foods.
So start today and take steps to make yourself happy. Surround yourself with activities, things and people that make you happy to reach your fitness goals.
Labroo, A. A., & Patrick, V. M.(2009). Psychological distancing: Why happiness helps you see the big picture [Abstract]. Journal of
Consumer Reserach, 35(5), 800-809.
Pawlik-Kienlen, L. (2009, March/April). Happy pictures on the fridge will help you lose weight. Spirituality & Health, 30.