Oct 1, 2025
Last month, we focused on the profound importance of mental health support and prevention. This October, as the light changes and the world gets a little quieter, I want to talk about what fuels our resilience: joy.
But not the big, life-altering, milestone kind of joy. I’m talking about micro-joys—those small, often overlooked moments of pleasure, peace, or connection that are already scattered throughout your day. Think of them as the lint-roller you forgot was in your bag: small, sticky, and weirdly satisfying.
The best part? Finding them isn't about adding another task to your endless list. It’s simply about changing the lens through which you see the day you’re already having.
The truth is, it’s hard to notice a micro-joy if you’re running on empty. That’s where a little emotional intelligence comes in. It starts with that simple, powerful act of checking in with yourself. Ask yourself: Am I hungry? Sad? Bored? Overwhelmed? This moment of self-awareness creates a tiny pocket of space. And in that space, you can choose to pause and take a breath—that’s self-regulation. It’s in that very pause that you create an opening for a micro-joy to find you. Remember, joy isn't about effort; it's about awareness.
My favorite way to tap into this is through our senses. It’s like a form of joy-snacking. I experienced this recently while exploring Washington’s Olympic National Park. We hiked through three distinct and diverse ecosystems- Pacific coastline, glacier mountains, and temperate rainforest ( the only rainforest in our beautiful country)- all in one day! I was hit with a sudden, overwhelming sense of awe. For several seconds throughout our hikes, I was completely captivated. That was a micro-joy—a tiny burst that lowered my cortisol and lifted my spirit.
You don’t need a national park to do this, although nature is an inspiration. You can try it right now. Notice what you’re hearing—maybe the hum of a computer or birds outside. Tune into what you’re feeling, like the softness of your sweater or your feet firmly on the floor. Look at the way the light is coming through the window. This act of grounding is how we steal a moment of joy back from the hustle of the day.
Of course, it’s hard for joy to land in a cluttered mental space. This is where a little emotional decluttering comes in. We need to curate our joy triggers. For me, this looks like setting loving boundaries with people who drain my energy, challenging that loop of negative self-talk in my head, and gently making room for new, positive experiences. When you clear out the emotional clutter, you create so much more space for these small pleasures to take root and grow.
And so often, these micro-joys are found in connection. A shared smile with a stranger. A thoughtful text from a friend. These "micro-connections" release oxytocin, the bonding hormone that just makes us feel good. And if you really want a dopamine double-hit, consider volunteering. Helping others is a proven way to boost your own mood and create a profound sense of purpose. It’s the ultimate win-win micro-joy.
So, how do you start? Weave in tiny practices. Try a 10-second reset several times a day: just pause and name one thing in your environment you can see, hear, or feel. Tweak your affirmations to something like, "I let joy find me," which shifts you from striving to receiving. Or, revisit a childhood hobby you loved—coloring, dancing in the living room, building model kits—and steal that joy back for even five minutes. Most importantly, remember that "you can’t rush the timeline." Don't put pressure on yourself to find joy. Be patient, and let the moments come to you.
Joy isn’t a milestone to be reached. It’s hidden in the small, everyday moments. This October, I invite you to slow down just enough to notice them. Let them stick to you. Let them build your resilience and fill your cup, one micro-joy at a time.