How to Create Joy in Your Life

Awww, joy. Such a small word, but what a BIG difference it can make in our everyday lives! If you are anything like me, you are always trying to figure out how to get more of it, how to create joy, how to harness it! Turns out it’s not hard to create joy at all–we just have to train for it. 

What Is Joy? Understanding Its True Meaning  

Webster’s dictionary defines joy as “a feeling of great pleasure or happiness that comes from success or good fortune”. To me, that definition sounds more like short-lived elation or fleeting bouts of happiness (and let me add–this is not enough to sustain anyone’s mood or change one’s life long term). Indeed, experts agree! According to an article in Psychology Today, joy is more than just a fleeting emotion—it’s a deeper, more enduring state of well-being that comes from meaningful experiences and connections.

Obviously, joy is very different from happiness (more on that in a future blog). Joy isn’t just about external circumstances. In fact, it’s something that emerges from within when we engage with the things that matter most. And truthfully, it’s often the ordinary, everyday moments—sharing a meal, toes in the sand, the perfect cup of coffee, an intimate conversation—that have the greatest impact on our mood and well-being, allowing us to cultivate more joy in our lives long-term.

Create Joy Through Food, Home, Relationships, and More

So why this blog? I want to take you on a journey with me—a journey to find joy in the everyday moments that make life meaningful. This journey is deeply personal, but I believe it’s also something we can all relate to and embark on together. We’re all just trying to find more of the good stuff—those moments that make us feel alive, connected, and at peace. And while our paths might look different, the desire to create more joy is something we all share.

Together we can curate a life filled with intentional decisions that influence: 

• Relationships – nurturing connections with friends and family
• Food – creating meals that nourish both body and soul
• Wellness – tending to our bodies and minds with kindness
• Home spaces – designing environments that feel inviting and comforting
• Experiences – seeking joy through travel, rest, and everyday adventures

How Your Brain Can Help You Create Joy in Everyday Moments

I have an advanced degree in Brain-Based Education, which is just a fancy way of saying I’ve spent some time studying how the brain learns best and how it operates. In the classroom realm, it’s all about using teaching strategies that work with the brain’s natural ways of processing and storing information to keep students engaged and primed for learning. That same science applies to you and me in finding more joy in everyday life.

Neuroplasticity is the brain’s ability to change, adapt, and form new neural connections over time. This means that our thoughts and habits (patterns) aren’t set in stone. We can literally rewire our brains based on what we focus on the most and practice regularly. When it comes to intentionally creating joy, neuroplasticity is like having a personal trainer for your mind.

To intentionally create more joy, we can:

• Engage in joyful activities regularly (this blog will provide inspiration for that)
• Practice gratitude to shift your focus toward the positive
• Savor small (but meaningful) moments instead of rushing through them
• Shift our mindset to notice and appreciate the good around us
• Create daily habits and rituals that support a healthy lifestyle

How to Rewire Your Brain to Create Joy

The more you engage in joyful activities, practice gratitude, savor small moments, and shift your mindset toward positivity, the stronger those neural pathways become. Over time, your brain starts to default to joy more easily because you’ve trained it to recognize and respond to those experiences. And the good news is that you don’t have to force it. Consistently feeding your brain the experiences and thoughts that help joy grow will rewire your brain!

So the goal for us is to intentionally cultivate joy in simple, everyday things by —like how we live, what we eat, how we create spaces at home, and in our relationships, travels, and wellness routines. It’s not about big, life-changing moments; it’s about small shifts that make life feel lighter, fuller, and more joyful. Joy Is a Skill – Train Your Brain For Joy Like You Would a 5K

Joy Is a Skill – Train Your Brain to Create Joy Like You Would a 5K

Remember that joy isn’t something that simply happens to us, we create it, therefore we should look at it like something we train for, like getting ready for a race. Just like building strength, flexibility, or endurance, we can actually develop and grow our capacity for joy. It doesn’t require drastic changes. It’s about consistency, small shifts, and daily effort.

Here’s how to start training for joy:

• Warm-Up: Begin with small, simple moments that bring you joy. Maybe it’s the feeling of sunlight on your skin, the first sip of coffee, or the sound of laughter. These little moments are the warm-up for your brain.
• Reps & Sets: Consistency is key. Just like you wouldn’t train for a race by running once a month, you can’t expect joy to show up if you don’t practice regularly. Incorporate small “joy reps” into your daily life, like gratitude journaling, taking a moment to notice something beautiful, or intentionally connecting with others.
• Rest Days: Not every day will feel joyful, and that’s okay! Sometimes, the best thing you can do for yourself is to rest. Embrace those quieter moments as part of your journey to cultivating lasting joy. Your brain needs recovery too, and that’s just as important. By the way, did you know there were several different types of rest? Check out Dr. Saundra Dalton-Smith’s rest quiz and discover what kind of rest you really need.  
• Track Progress: Every few weeks, pause and reflect. What moments sparked joy this week? What didn’t quite work? Track your “training” and adjust where needed. Just like any new skill, it’s about finding the rhythm that works for you and staying open to the process.

Ready to Start Your Joy Journey?

I challenge you to notice one small, joyful moment today. Maybe it’s something you’ve overlooked before, but today, you pause, take a breath, and really feel it. And hey, why not share that moment with me? Drop a comment below and let’s celebrate the simple, everyday joys together. Because when we train for joy, it’s not just about feeling good. It’s about creating a life that’s full of meaning, connection, and happiness that lasts.