7 Quick Ways to Boost Joy in Minutes

4. Know thyself

Rank fairness, virtue, goodwill and unity based on their importance to you and write about how the values emerge in your life.

When you’re aware of what matters most, you can be more mindful of cultivating those values. This exercise also helps to improve self-image, according to researchers at the University of California, Berkeley.

5. Practice gratitude

List eight things you’re grateful for.

Making time to be mindful of what you’re thankful for can boost joy. Try journaling to capture all those things you value.

6. Bring on the awe

Watch an awe-inspiring video of Yosemite National Park and describe how you felt watching it.

Being in awe of something is a good way to experience happiness. Put yourself in awe-inspiring moments more often — even if you have to experience them via an inspiring video on YouTube — and you’re on the way to even more feel-good moments. Or try taking an “awe walk,” appreciating the rustling of leaves, the wings of a butterfly or the songs of birds.

7. Make a difference.

Listen to an audio clip about how you can add goodness into the world.

While Big Joy participants were handed an audio clip, you can replicate the same by listening to a podcast or reading an article about giving back. Research shows older adults often place more value on others. If that’s you, the thing that brings you joy could be supporting others or volunteering.

After each activity, participants rated their feelings. They had to share how difficult the activity was for them, and if they thought it was a good fit to bring them joy.

How joy boosts well-being

The study found that the more micro-acts participants performed, the better their well-being. In fact, those who took part in as little as three of the micro-acts had better emotional well-being compared to those who didn’t engage as much. Average emotional well-being scores rose 17 percent during the program.

Guevarra says the study showed that those with fewer sociodemographic advantages — socially, financially or in terms of education — had the most benefits from the program.

Younger people — those around 18 to 35 years old — benefited more from the intervention than older people. This could be because happiness usually declines in midlife, then goes back up with age. Black individuals saw better scores compared with white people, according to the report.

“It was very surprising that these small activities that you do every day have some kind of effect,” Guevarra says, noting that those participants who started the program at a lower baseline of emotional well-being got a bigger boost from the activities.

Emiliana Simon-Thomas, also a study researcher and science director of the Greater Good Science Center at the University of California, Berkeley, is just glad it helped.

“Some of this material, some of these insights, are beneficial, and they're beneficial for any human so long as they're willing to kind of engage it, engage with it, and interact with it … it can have a positive impact,” she says.

Many of the micro-acts studied have been evaluated before, says Laurie Santos, a psychology professor at Yale University.

“There’s already an evidence base behind these activities,” adds Sonja Lyubomirsky, a distinguished professor of psychology at the University of California, Riverside.

Another study out this month in SSM Mental Health also found that low-cost, accessible activities — like chatting with friends or going outside — were linked to better mental well-being.

Making room for joy

What makes micro-acts so doable and effective is that they can fit into your day, Guevarra says.

“A lot of these practices don't require any app or platform. You can just make sure they're part of your daily life,” Santos points out.

Lyubomirsky recommends committing to doing the joy micro-acts you like, just as you would taking walks or eating better. You may want to set some sort of reminder — do whatever works for you.

Repetition is key to making micro-acts stick so you benefit, Santos adds.

Guevarra views micro-acts as “well-being snacks.” Use the ones you like, he says. “You’re not going to like every snack.”

“You kind of have to experiment with it,” Guevarra says, urging that people should be mindful of what works for them. “It’s OK if one activity is not good for you or really doesn’t move you. You keep trying out things until they work with you.”

Studies have shown that older people benefit from social connectedness, he says. Start off with micro-acts that have a social component, he suggests.

You may be able to integrate the micro-acts into other things you do. For example, if taking in awe helps you feel more joy, try switching up your regular walk to a more visually appealing spot, Simon-Thomas advises.

And do the whole program, she urges.

“Doing the whole thing gives you more insight into yourself,” she notes. “You may not love every activity, but you’ll learn from it.”