My grandparents had a chiming clock that I always associated with my love of visiting them in their NY home. I thought of them when I saw a sweet clock that, instead of a chime, had a little bird call at the top of every hour.  My brother was kind enough to get it for me for the holidays.  While I hoped I would like it, I never expected the level of joy it ‘s brought to my life!  Honestly, each hour when I see those doors open and that little guy emerge from his house to sing his tune, I smile.  Even hearing his song down the hallway makes me a little giddy and warms my heart.  What a lovely way to notice the hours of my day as they pass. It’s an endearing and consistent reminder that “little joys” can have a big impact. 

With the world feeling so overwhelming and out of our control right now, it helps to have a way to interrupt this negativity.  “Micro-joys,” as they are referred to, are a proven tool for stress reduction and can lead to a 25% increase in emotional wellbeing in just a week.  How, you ask, can such a little thing have these benefits?  Simple pleasures serve as mental “fuel stations” by replenishing positive energy.  They disrupt negative thought cycles and help to foster adaptability and mental flexibility.  These moments help regulate the central nervous system and lower levels of the stress hormone cortisol.  People who consistently engage in noticing small positive moments report more life satisfaction in the long term.  Appreciating a cup of coffee or a sunrise shifts the focus from what is lacking to a sense of abundance and contentment.

According to joy researcher Barbara Frederickson, these micro-moments serve as a bridge to other positive emotions.  In her “Broaden and Build Theory,” positive emotions broaden an individual’s thought-action repertoire: “joy sparks the urge to play, interest sparks the urge to explore, contentment sparks the urge to savour and integrate.”  The broadened mindset in these positive experiences contrasts with a narrowed mindset associated with negative emotions, such as depression and anxiety.  This is the “Broaden” part of her theory.  The “Build” part of her theory occurs as a consequence of these broadened mindsets.  In positive moments we are more open to novel and creative actions, ideas, and social bonds, which in turn lead to an increase in people’s personal resources.  These resources serve as a reserve that can be drawn on later to improve the ability for successful coping.  Joy lessens the time spent in negative mood states and broadens our mindset, which leads to us building our resources for improved resilience when we need it.

Increasing our micro joy moments simply involves an attentional focus, which sounds easy but takes energy and effort.  Some examples may help.  There are sensory little joys such as smelling flowers, listening to music, or savoring a good meal.  There are social little joys such as smiling at a stranger, sharing a laugh, or a small act of kindness.  There are mindful small joys, such as taking a long look at something in nature while taking a breath, or watching ripples in a pond.  And active micro-joys include a brief dance party, changing up your routine, or sending a positive text to someone you love.

The hardest part of small joys is remembering to do them on a regular basis.  Some people develop rituals such as writing in a gratitude journal every day or taking a mental break to do something positive at certain times of the day, such as when they get in their car or get home from work.  And maybe that is what is so effective about my little bird clock.  It’s an hourly joyous ritual that just happens for me.  Maybe we can make chiming clocks that you can personalize for your own little joy!  For my brothers, a chime of the Giants scoring a game winning touchdown, for my daughter, her puppy barking happily, or for my husband, an inspirational shout out to reward his efforts.  Whatever you like to hear that brings a smile to your face, make sure you surround yourself with it on a regular basis in the New Year! Tweet tweet!