Life is a constant juggling act, it wasn’t designed to be easy.  It’s the challenges that enable us to grow,  it’s during the difficult days that we need to cultivate joy and focus on gratitude. 

Experts across psychology, neuroscience and wellbeing industries agree that experiencing micro moments of joy and daily gratitude practises builds emotional resilience, reduces anxiety and helps to rewire your brain to align and balance your thoughts.

By nature stress narrows your focus because your body is in ‘fight or flight’ mode. Cortisol and adrenaline levels run high to help you cope but high levels long term can be detrimental to your physical and mental health and your wellbeing.

Stress can also lead to unhealthy behaviors like overeating, smoking, or excessive alcohol consumption, which can further exacerbate health risks. 

Mindset shifts during these peak performance times and a few intentional positive habits can bring happiness back into your life and boost your ability to cope with life’s challenges.

“Gratitude is not just a warm, fuzzy feeling. It’s a powerful emotion that literally changes the structure and function of your brain,”

states Dr Rick Hanson, psychologist and author of Hardwiring Happiness

“When you repeatedly take in positive experiences, your brain requires itself to become more resilient and optimistic over time.”

Real moments of joy and gratitude live it the details of our daily lives. Practising gratitude isn’t pretending everything is perfect or an instagram worthy moment, it’s about noticing the little things.

Here are 4 strategies to highlight happiness and create a life you LOVE:

💫  Limit your exposure to negativity ~ protecting your mental space gives you more room to thrive not just survive. Set boundaries around draining conversations, limit your daily dose of news and social media.

Spread positivity instead, smile at a stranger, joy is contagious. Let someone know you appreciate them, compliment someone if you’re thinking a nice thought. Gratitude deepens relationships, social connections amplify positive emotions.

💫 Observe three things ~ what are three things you’re grateful for each day? They don’t have to be profound, just real.

I’m grateful for my home

I’m grateful for my health

I’m grateful for my family

I’m grateful for the time to walk in nature

I’m grateful the sun is shining today

A leading researcher on gratitude, Dr Robert Emmons states that studies show people who practise gratitude daily report higher levels of happiness, better quality sleep, and experience lower levels of depression during difficult chapters.

💫 Value your routine ~ turn your daily tasks into rituals.

Whilst cooking dinner appreciate the food and smells of your cooking. Whilst brushing your teeth think of the best part of your day or one thing you’re proud of today. On your commute listen to something that boosts your mood like a favourite play list or podcast.

These small shifts anchor your gratitude and joy into your daily life.

💫 Enhance on micro moments of joy ~ the sound of birds singing, children laughing or your favourite song. That first sip of coffee in the morning or sunshine streaming through the window.  

It’s about noticing these moments and pausing to enjoy them.

As Dr Hanson says,

“Take in the good. Stay with the experience for a breath or two. Let it sink in. That’s how joy sticks.”

Life is never perfect, each chapter has its ups and downs, but joy and gratitude are now rewards, they are practises. They don’t depend on your circumstances they coexist with your life chapters.

Brene Brown, researcher and author of The Gifts of Imperfection wrote:

“I don’t have to chase extraordinary moments to find happiness - it’s right in front of me if I’m paying attention and practising gratitude.”

You don’t have to wait for life to calm down to find happiness. Embrace the unknown, don’t try to escape your reality, enrich it daily to promote your personal wellbeing. Remember to be present enough in each moment to see the good. Happiness isn’t something you find, it’s something you create within and practising gratitude is how you maintain it.

Thank you for reading, if this was useful and if it could help someone in your network, please share. Thank you!

Wishing you continued success & prosperity ~ Diana x