Finding Fun in the Little Things: How to Cultivate Everyday Joy
Some days, joy feels big and obvious — like belly laughs with friends or sunsets that stop you mid-scroll. But most of the time? Joy’s quieter. It lives in the small, ordinary stuff. The scent of your favorite tea. The way sunlight hits the floor just right. That one song that always lifts you, even if you’ve heard it a hundred times.
For a long time, I didn’t give those little moments enough credit. I thought joy had to be loud or life-changing. But over the years — especially as I started working more intentionally with energy — I realized something that changed everything:
Joy isn’t something you wait for. It’s something you practice.
And more often than not, it’s the little things — the stuff we’re trained to overlook — that hold the biggest medicine.
If joy has felt hard to access lately, or if you’ve been craving more lightness in your day-to-day, this one’s for you. Let’s talk about how to notice (and actually feel) joy in the ordinary — without needing a huge mindset shift or a break from your real life.
Why We Miss the Joy That’s Right in Front of Us
It’s not your fault. We live in a world that glorifies productivity, big goals, and “more.” So it makes sense that we skip over small delights in favor of checking off the next task.
But your nervous system? Your energy field? Your soul?
They thrive on softness. Slowness. Wonder.
When you build your awareness muscle — when you learn to catch and celebrate those micro-moments of joy — you stop outsourcing your happiness to the big, flashy stuff. You start living in joy, not just chasing it.
Tiny Joy: Where to Look
These are the kinds of moments that don’t announce themselves — you just have to be there enough to catch them. Here’s where I’ve been finding them lately:
✨ Sensory Joy
Let your senses lead the way — especially your most sensitive ones.
The feel of warm sun on your skin
The crunch of toast or gravel or fresh-cut grass underfoot
A scent that stops you in your tracks (coffee, lavender, rain on concrete)
If you know one of your senses is extra sensitive (mine’s smell), use it to find joy on purpose. Let yourself stay in the moment for just a few seconds longer than you normally would. That’s where the magic is.
✨ Soundtrack Joy
Music is a shortcut to emotion — let it lift or soothe you in small moments.
Play music that moves your mood — not for productivity, just for the vibe
Add a “joy song” to your afternoon slump (I actually have a “Happy” playlist on Spotify, where I’ll add any song that I notice makes me happy)
Sing in the shower, hum in the car, dance while stirring soup
Joy doesn’t care if you’re off-key. It just wants in.
✨ Ritual Joy
Turn something basic into something intentional — that’s where the joy lives.
Add cinnamon to your tea just because it feels good.
Bless your inbox before opening it. (No, really.)
Light a candle before journaling, pulling cards, or just watching Netflix.
Ritual doesn’t have to be woo-woo to be soothing. It just has to feel like you.
What to Do When You Feel Disconnected From Joy
Even when you want to feel joyful, some days are heavy. That’s human. Here’s how to gently reconnect when joy feels far away:
Start with curiosity.
Ask: What tiny thing could feel just a little better than this?
Let go of the pressure to “fix it.”
You’re not broken. Joy doesn’t require perfection.
Remember that joy is relational.
Talk to a friend. Text someone a meme. Let joy borrow someone else’s spark until yours returns.
Joy isn’t a personality trait — it’s a relationship you get to keep showing up for.
Journaling Prompts to Call In Everyday Joy
Use these to reconnect with what feels good — even in the small stuff:
What are three ordinary things that brought me joy this week (even if just for a second)?
How can I build a 1-minute joy ritual into my daily routine?
What part of my day could use a little more softness or fun?
What would it look like to celebrate something tiny today?
What are my senses craving right now — and how can I give myself that experience?
How can I reframe one routine today as an opportunity for joy?
Affirmations for Finding Joy in the Small Things
Repeat these when you want to shift your energy back toward lightness:
“I am open to the joy already around me.”
“Even small joys are sacred.”
“I give myself permission to feel delight without needing a reason.”
“I notice the light woven into the ordinary.”
“My day is full of simple things that lift my spirit.”
“Joy lives in the now — and I’m allowed to feel it.”
Final Thoughts
Joy isn’t always loud or obvious. Sometimes, it’s quiet — a moment you almost missed, a breath you actually felt, a second of eye contact, or a deep belly laugh that surprises you.
That’s the kind of joy I try to cultivate now. Not performative, not perfect. Just real, bite-sized joy tucked into the folds of a regular day.
So if you’ve been waiting for joy to tap you on the shoulder — maybe you’ve already got everything you need to say yes.
Start where you are. With what you have. Let the little things be enough.
(They already are.)
P.S. If this topic lights something up for you, I highly recommend The Fun Habit by Dr. Mike Rucker — this info is not directly from that book, but it’s served as a gentle but powerful reminder to me of how to make room for joy again.
Still Have Questions?
If you have more questions that I didn’t address here, based on your specific situation or anything else, please don’t hesitate to ask me. I’d love to see how I could be of service!
