Humans evolved to pay close attention to dangers. We are hardwired to react more strongly to negative rather than positive stimuli, which helped us stay alive in hostile environments. But that negative bias is no longer essential for survival in our modern world — and can, in fact, make us miserable.
The antidote is cultivating joy on a daily basis.
Repeatedly changing your focus to notice and appreciate positive experiences can rewire your brain and develop a greater capacity for joy. And those positive experiences don’t have to be large or expensive.
Start small
Notice the small joys in your daily routine: the glow of the morning sun through the trees; a delicious peach; music you love. Practice staying in the moment and enjoying your experience without letting your mind wander to your to-do list or worries you may have. Extend your positive experiences by being fully present as they occur.
At the end of each day, write down three positive experiences you’ve had. Notice how you feel after a few weeks. Other things to try: Encourage yourself to be more playful and try new hobbies or creative activities. Nurture your connections to others — call that friend you’ve been thinking about and make a date to get together.
Taking the next steps
Now that you’ve started making yourself more available for the joy you encounter, try engaging in acts of kindness, whether random or structured through volunteering. Giving to others is another way of finding joy.
Get moving: Whatever form of physical exercise you enjoy, whether walking, running, dancing or playing team sports, all boost serotonin levels and can lead to greater happiness over time.
Prioritize self-care, which includes getting enough sleep, eating a healthy diet and disconnecting from technology. Practice self-compassion and take away the pressure to be constantly productive. Allow space for rest and personal growth.
Joy is like a wildflower growing through cracked pavement: It is all around us — resilient but easily overlooked.
Call the UFT Helpline 24/7 at 1-866-UFT-FOR-U, or contact the Member Assistance Program Monday through Friday at 212-701-9620 or MAPinfo [at] uft [dot] org (MAPinfo[at]uft[dot]org) to speak with a licensed clinician.