I am a born optimist, and it’s challenging to remain optimistic these days, given the current state of affairs in our country and around the world. Yet optimism is a crucial element of well-being, and finding joy in our daily lives is an important way to cultivate that optimism. That’s why I commit to enhancing my sense of joy and optimism to help me through these times.
Here are three research-based ways to cultivate greater joy in your daily lives:
1. Cultivate meaningful relationships
Relationships are critical to one’s well-being. Research from the 8-decade Harvard Study of Adult Development shows that having quality relationships with others is the single biggest predictor of happiness. A recently published book, The Good Life: Lessons from the World’s Longest Scientific Study on Happiness by Dr. Robert Waldinger and his colleague Marc Schulz, finds that:
“The stronger our relationships, the more likely we are to live happy, satisfying, and overall healthier lives.”
I am blessed to have strong relationships with family, friends, colleagues, students, and clients and I prioritize cultivating these relationships. Here are some suggestions for how to cultivate more joy through your relationships:
- Call a good friend for an 8-minute chat;
- Seek out moments when you can interact with another person, even a stranger. You never know how much a compliment or a nice “hello” can lift someone’s spirit!
- Cultivate workplace friendships;
- Start a staff meeting with a few icebreakers to get to know your colleagues better.
- Make a plan to interact with someone else and stick to it. Maybe that’s extending the everyday exchange with your barista or doorman.
2. Practice gratitude
Research from Positive Psychology indicates that practicing gratitude can make us happier and more optimistic.
There are many ways in which one can do this:
- Write a daily list of five things for which you are grateful
- Journal about the things for which you are grateful
- Strengthen your relationships by practicing gratitude through writing or telling someone that you are grateful for them in your life.
Here are three things I’m grateful for in my life, and take stock of each day:
- My strong relationships with family, friends, colleagues, students, and clients;
- My work, coaching, training, and teaching practitioners and leaders in the arts;
- Living in New York City, where I enjoy a rich cultural life
What’s on your list? Take a minute to write a few things down.
3. Exercise and Movement
Research confirms that exercise can boost your mood. It’s called the “feel better effect”!
It’s important to find the kind of exercise that you enjoy. If going to the gym is not your thing, how about dancing, yoga, or kickboxing? Try out a few things to discover your joyful form of exercise, and do your best to step out of your comfort zone
And even small doses of exercise can make you feel better. Psychologist Kelly McGonigal even developed the “Joy Workout”, a 9-minute video with 8 exercises whose movements can make you feel more joyful!
If you can’t find the time to exercise, be sure to move throughout the day. Here are some ways to introduce more movement into your daily routines:
- Take a break from work and do 5-10 squats, push-ups, yoga moves, or stretches
- Walk around while taking phone calls
- Take the stairs instead of riding the elevator
- Park far from your destination and walk
- Get off the subway or bus one stop early and walk the rest of the way
Summary:
These three practices invoke three of the five SPIRE elements: Relational well-being, Physical well-being, and Emotional well-being through gratitude.
SPIRE is a research-based well-being model developed by Dr. Tal Ben-Shahar and colleagues comprised of the following 5 elements:
S: spiritual wellbeing
P: physical wellbeing
I: intellectual wellbeing
R: relational wellbeing
E: emotional wellbeing
Under the SPIRE model, well-being is multidimensional and applies to all aspects of your life.
By consistently practicing these three elements, you may be surprised by the spark of joy, optimism, and well-being in your everyday life!