What if joy could prove to be your secret weapon to finishing? 

 

"Joy may be hard to define, but through the ages sages have contended that we know it when we experience it, and we know it when we lose it," says Robert Emmons, Ph.D., in a special issue on joy of the Journal of Positive Psychology. Unlike its emotional cousin happiness, joy has received little attention from research until now. 

 

Feeling joy turns out to be strongly associated with subjective well-being and flourishing, asserts Philip Watkins, Ph.D., a psychologist who studies joy, gratitude and happiness at Eastern Washington University. Joy, he explains, is a distinctive positive emotion that occurs when we experience a connection with something or someone that matters to us. Watkins and his colleagues have found that gratitude and joy combine to create a positive upward spiral that enhances well-being. 

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We tend to reserve feelings of joy for sporadic major events with major meaning, e.g., holidays, birthdays, and graduations. Think Joy with a capital J. You've probably imagined the joy and meaning of finally getting that doctoral degree more than once—and rightfully so. 

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"We cannot cure the world of sorrows, but we can choose to live in joy."

~ Joseph Campbell | Tweet this

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Little Things Mean a Lot 

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However, additional emerging research reveals that small delights also contribute to a sense of meaning and well-being. Think joy with a little j. 

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When we take time to detect and absorb life's beauty, we are engaging in what researchers Joshua Hicks, Ph.D., and Frank Martela, Ph.D. refer to as experiential appreciation. Doing so enhances the feeling that our lives have meaning. 

 

Instead of taking good things for granted, Washington Post columnist Richard Sima advocates enjoying little moments as "joy snacks." He notes they pop up everywhere: The aroma of your morning coffee. The quiet beauty of a fresh snowfall. An enjoyable conversation or book. The opportunities for savoring are endless. 

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Unfortunately, as Hicks and Martela observe, our goal-oriented society makes it hard to embrace these insights. However, you can develop your potential for experiential appreciation to create the joy and meaning needed to rekindle your zest. 

Start by engaging your growth mindset—the belief that intentional practice will grow your capacity, in this case for experiential appreciation. Then experiment with some of the tips I've curated from research, practice, and wisdom traditions. 

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"We should slow down, let life surprise us, and embrace the significance in the everyday."

~ Joshua Hicks & Frank Martela | Tweet this

 

  

Five Ways to Grow Your Joy 

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1. Journal your experiences of gratitude. As suggested by the above studies, consider carving out time to write about current experiences that you appreciate. This has the potential to induce an upward spiral of gratitude and joy that contributes to well-being. 

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2. Tune in to nature. Watch inspiring nature videos to enhance experiential appreciation, as did subjects in Hicks and Martela's research. They, along with other investigators, also recommend direct interaction with nature as a way of boosting positive emotions. 

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3. Make good experiences stickier. You can become more intentional about "taking in the good" using steps outlined by neuropsychologist Rick Hanson, Ph.D.: 

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a. Notice a good fact and turn it into a positive experience. Look at good things, e.g., an unexpected compliment, as opportunities. 
b. Really enjoy the experience. Stick with it for at least 30 seconds without multitasking or becoming distracted. Let it fill your awareness. 
c. Consciously take in the goodness of the experience. Sense a warm glow spreading inside your chest or perhaps imagine a jewel going into your heart's treasure chest. Know that you are gradually rewiring your brain's negativity default. 

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4. Avoid a gourmet attitude. Gourmets, by insisting on rarified experiences, constantly miss out on ordinary delights, observes William Irvine, a philosophy professor popularizing ancient Stoic wisdom. Notice where your fastidiousness or judgmental attitude gets in the way of appreciating your experience.