Can you really choose joy?

Joy, like gratitude, is something that sounds like an emotion at the outset.

Joy can be an emotion.

But more often than not, it is a choice. An act. A state of mind.

Part of why joy doesn’t feel like a choice is because the default of stress happens without any effort.

Choosing joy, on the other hand, requires a great deal of effort if it isn’t already a habit of yours.

Another obstacle to experiencing joy is that you may believe the lie, “I’ll be happy when….”

This makes joy entirely dependent on external circumstances that may or may not ever happen.

No, if you’re going to experience joy on any kind of regular basis, it must be cultivated.

I’m going to show you how.

Photo by AGNES BARRAUD on Unsplash

The JOY framework

J: Just Notice

Slow down and become aware of small moments.

A warm cup of coffee in your hands, a kind word shared with another human, a laugh shared with a colleague.

Practice being present in the moment.

Reflect on your day and mine for moments of joy you noticed.

O: Open your perspective

Joy is something you seek out, not something you wait to happen to you.

Reframe challenges by asking questions like, “what is the opportunity here?” or “how is this happening with/for me?” (rather than “to” me)

Cultivate gratitude by naming the things your thankful for each day

Make room for joy to coexist with imperfection. Or sorrow. Just ask Khalil Gibran.

Y: Yes to what matters

Joy flourishes when your actions align with your values.

Say “yes” to activities and relationships that bring meaning and fulfillment.

Set boundaries to protect your energy, letting go of what drains you.

Reflect on your priorities: What truly matters today, and how can you create space for it?

You can build this JOY practice into your mornings by anticipating moments of joy throughout the day, into your middday by noticing something joyful, and into your evening by doing a bit of reflection and finding a small, joyful moment.

Joy can be a sustaining and energizing force.

By practicing joy, you also give others around you permission to do the same.

You create a ripple effect and foster a culture of seeking joy.

Stop waiting for joy to find you, and go out and find JOY.

Love,

Audrey