build your own one minute joy habit

When you’re burned out or overwhelmed, implementing new habits or complicated systems, or even thinking about what you need to do to feel better can be - let’s face it - damn near impossible. Honestly, sometimes you just want someone to tell you what to do to feel better quickly. Trust us, we’ve been there and we get it. 

When joy feels far away, there’s one tried-and-true, effective and easy to implement method that works: gratitude. Gratitude and joy share a reciprocal relationship. Practicing gratitude - actively recognizing and appreciating what’s going well - naturally cultivates joy by shifting attention toward what's good rather than what's lacking. Joy, in turn, trains us to be more attuned to things we can be grateful for, creating an upward spiral. Research in positive psychology shows this connection consistently enhances wellbeing and life satisfaction.Ultimately, this practice also helps us start to reframe challenges as opportunities and to build back emotional resilience. 

Here are a few of our favorite gratitude practices. All of these can be done in one minute or less- anywhere, anytime: Try them and find one that works for you! 

begin a gratitude journal

Every day, spend a minute writing down one or two things you feel grateful for. No judgments! Anything that comes to mind counts here, even if its the same one or two things you’re able to focus on every day.

start (and end) your day with gratitude

Before even getting out of bed in the morning, spend 30 seconds looking at your favorite inspiring picture or something else that reliably makes you feel warm and joyful (if you have pets, pictures of them work amazingly well here!). Bonus points if you end your day this way too.

find inspiration in nature

The wonder found throughout the natural world can bring a sense of joy through examining our connection to it. Depending on your setting, studying a blade of grass, the sky, a tree, the rain or snow falling, a bird, or even a tall building can bring a sense of awe that helps us feel grateful and inspired quickly.

try it out!

Like with anything, finding something that feels good and works for you is personal. So try these out and see what works best for you. We’d love to hear how it went or other ideas you’ve come up with to incorporate bursts of gratitude into your day - reach out and let us know at hey@joyjourneycoaching.com