When you’re going through a tough time, joy can feel distant or even inappropriate. But experiencing small moments of joy doesn’t make the hard stuff disappear, and it doesn’t mean you’re suddenly okay.
Joy and tough times can exist side by side.
While joy might not take away what you’re carrying, it can make it a little lighter to hold. Even brief moments of relief can help your nervous system settle and give you a small pause from the weight of everything.
Research shows that intentionally finding just 15 minutes a day for something joyful can support mental health, lower stress, and even help physical recovery. This doesn’t mean adding another task to your list. It means noticing or creating a small pocket of time that’s just for you.
If you can, try to make space for tiny joys like:
- Simple sensory comforts
- A really good cup of tea or coffee, drunk slowly
- Fresh sheets or a freshly made bed
- Sitting in the sun for a few minutes
- A favourite scented candle or essential oil
- A bubble bath
- Nature and outside moments
- Watching clouds move
- Listening to birds or rain
- Watering plants or standing in the garden
- Feeling grass or sand under your feet
- Opening a window and taking a few deep breaths
- Quiet connection
- Sitting near someone without talking
- Looking at old photos that make you smile
- Patting a dog or cat, even someone else’s
- Creative and soothing
- Jigsaw puzzles or word games
- Playing music softly in the background
- Rearranging flowers or leaves in a jar
- Gentle movement
- Stretching in bed or on the couch
- A very slow walk around the block
- Rocking in a chair
- Lying on the floor and looking at the ceiling
- Little treats
- Your favourite snack without sharing it
- Ice cream straight from the tub
- Chocolate you actually savour
- Your 15 minutes doesn’t need to be planned, productive, or perfect. If all you can manage is a few minutes, that still counts. It’s simply a gentle reminder to your brain that says, “There’s still some good here.”
When you’re ready, try to find time for the tiny joys. They’re small, but they matter. 🦆
