Savor Your Microjoys
Joy is that feel-good moment of happiness that crops up during life’s big moments—a wedding, a long-awaited reunion, finally crossing the finish line. Microjoys are the little, often unnoticed, sparks that brighten an ordinary day—the smell of cookies in the oven, your favorite song playing at just the right time, sunlight warming your face. These subtle moments can be found both within ourselves and around us, regardless of our circumstances. And the best thing is, the more you pay attention to and savor them, the more they seem to show up.
When you make a habit of noticing the small things, your brain literally starts to change. Every time you pause to appreciate the tiniest moments of joy, your brain strengthens the connections related to positive experiences.
Over time, noticing microjoys helps combat our hard-wired negativity bias, which is our brain's natural tendency to focus on negative experiences as a survival mechanism. By intentionally seeking out and noticing positive moments, you can re-wire your brain to be more balanced and resilient. Simply put, positivity begets positivity.
The Big Joy Project
The Greater Good Science Center at UC Berkeley has been digging into how small pleasures can boost well-being. Through their BIG JOY project, they’ve found that even brief moments of joy—like savoring a good meal or sharing a laugh—can reduce stress and build resilience.
Participants in the project who practiced daily “micro-acts” of joy saw a nearly 25% increase in emotional well-being in just a week. A micro-act can be as simple as writing in a gratitude journal, smiling at a stranger or checking in on a friend. It’s also about celebrating someone else’s happiness or finding a silver lining when things don’t go as planned.
Neuroscientist Dr. Rick Hanson calls this process “installing good experiences” in your brain. By holding onto a happy thought for 15 to 30 seconds, you give it the chance to stick, making joy a more natural and lasting part of your day.
4 Ways To Savor Microjoys
Savoring microjoys isn’t about ignoring the difficult parts of life. It’s about making space for joy to coexist with sorrow, frustration or uncertainty. Consider these simple practices to invite more microjoys into your day:
Pause and Name It: When you feel a spark of delight, name the experience: “The sun feels amazing” or “That laugh was so genuine.” Giving it a name makes the moment more vivid and memorable.
Linger Longer: Let joy linger like the last note of a song. Close your eyes, breathe it in and give your brain a chance to install it.
Collect Joy: Start a microjoy journal, noting small moments that bring you happiness. Reviewing these sparks can provide a powerful buffer against stress.
Share the Good: Telling someone about your joyful moment not only strengthens your memory but also spreads positivity to others. Yes, positivity is contagious.
One Good Thing
It’s easy to think that joy is rare or fleeting. But it often shows up in the everyday—the glow of morning light, the skip of a child on the sidewalk or a dog’s tail thumping against the floor. One good thing sparks another, and suddenly, the day feels a little lighter.
So here’s your challenge: find one good thing every day. Let it be small. Let it linger. And when it passes, as all moments do, know that joy will return, regardless of the negative chaos you may feel around you.
If you’d like to learn more about how to re-wire your brain for a happier life, check out The Happiness Lab podcast with Dr. Laurie Santos.