The Power of Practicing Joy: How to Cultivate a Positive Mindset Through Daily Habits

Can you recall the most recent moment of joy you felt? Which activities make you happy? Who are the individuals who bring joy into your life? Is joy a priority for you in your daily life?

Many women tend to overlook these questions and don't prioritize joy in their lives. Some view prioritizing joy as self-indulgent, while others fear that embracing positivity may bring bad luck or take something away from them. Brene Brown, a researcher from the University of Houston, calls that fear "foreboding joy." Dr. Brown's research shows that we find it hard to let joy kick in because it makes us feel vulnerable to external forces. We are afraid that by opening our hearts and letting ourselves feel joyful, we are setting ourselves up for disaster.

"I believe joy is a spiritual practice we have to work at. For me, that means appreciating everyday moments: a walk with my husband, fishing with my kids on the Gulf Coast. It means not living in fear of what I could lose, but softening into the moments I have." - Brene Brown

Research indicates that experiencing joy (along with other positive emotions) is crucial for our overall well-being, personal development, and interpersonal connections (Fredrickson, 2009).

So how do we practice joy?

By prioritizing joyful activities, scheduling them, and by being really present and engaged in them when we do them.

While some women excel at prioritizing joyful activities and incorporating them into their daily routine, many of us require a gentle nudge. To guarantee that you engage in a sufficient amount of joyful activities each day, it is crucial to deliberately schedule them and establish a daily practice.

Start practicing joy by:

1. Commit to at least one joyful activity every day, for the next ten days, and make the time to be fully present when you engage in it (no devices!).
   

2. Schedule the day and the time of day for each activity.
   

3. Plan for setbacks: "If I don't get to my joyful activity one day, I will practice two the next day..."
   

4. Ensure engagement by taking a deep breath and saying to yourself before you start (saying out loud or in writing work best) "I am doing this joyful activity for myself for the next X minutes."

For example:

Smile for 2 minutes - Monday at 6:30

Call a friend - Schedule a zoom call with a friend for 30 minutes on Tuesday at 12:00

Go on a walk - Go on a walk on Wednesday during your lunch break

Spend time outside - Eat your lunch outside on Thursday

Dance - Put on your favorite two uplifting songs and dance around the house on Friday after dinner

Go on a bike ride - Take your partner/kids/parents/friends on a bike ride on Saturday morning

Take a relaxing bath - Give yourself 35 minutes for a nice bath on Saturday before dinner

Volunteer - Make nice kits for homeless people and drive around to distribute them on Sunday morning (about two hours)

Spend time savoring a good memory - Sit with a friend/family member on Sunday after dinner and bring up a good, shared memory.

Eat dinner to candle lights - Put candles on the dinner table on Monday evening

Reading a good book - Choose a good book and have it ready on your nightstand to read for an hour on Tuesday before bed.

For more ideas for joyful activities and the research behind them, check out this site.

This practice is based on the following research:

Fredrickson, B. (2009). Positivity: Groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive. Crown Publishers/Random House.