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10 Ways to Cultivate Joy

Everyone wants to have a joyful life, right? According to the Oxford English Dictionary, joy is defined as, “a feeling of great pleasure and happiness”.

Achieving a life of joy does not always happen overnight and it can be a bit tricky to achieve. Everyone has the ability to live a life full of joy. Below are 10 ways to cultivate joy.

1. Practice Gratitude

Cultivate joy by practicing gratitude. According to Harvard Health, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Try adding some acts of gratitude into your everyday life by doing the following:

  1. Keeping a gratitude journal. This allows you to keep an ongoing trackable list of everything you are thankful for

  2. Thank someone mentally

  3. Thank someone in-person

  4. Write and send a thank you note or card

  5. Count your blessings. Pick a time each week to sit and reflect on what you are thankful for. You can use this time to write or review your gratitude journal.

2. Unplug

Cultivate joy by unplugging. Today’s world is built on never-ending technology engagement. Without taking time to step away from technology, a person will eventually burn out. Most people are attached to technology at work, at home, and at play. It’s a never-ending cycle of work emails, at-home help gadgets, apps, or cell phones. Set aside certain times or days to be free of technology.

3. Help Others

Cultivate joy by helping others. There are a number of different ways to help others. You can donate materialistic items, financial resources, or even your time by volunteering. You can also help others simply by holding open a door or carrying their bags.

4. Meditate

Cultivate joy by meditating. This practice allows you to connect your mind, body, soul, and spirit. It allows you to block out any and all distractions and gives you the opportunity and ability to focus on anything you wish, uninterrupted.

5. Learn to Forgive

Cultivate joy by learning to forgive. Holding onto pain, hurt, and sadness only adds negativity to your mind. Let go of any wrongdoings against you and move on with your life.

6. Experience Nature

Cultivate joy by being outside. Connecting with nature gives us a beautiful reminder of the simple things in life. Connect to nature by enjoying the sounds, sights, and smells on the earth. Take a hike, visit a new park, or go to the beach and walk in the water.

7. Stay in the Now

Cultivate joy by staying in the present. The past cannot be changed, and the future has not happened yet. Fully experience the moment you are in.

8. Set Realistic Goals

Cultivate joy by setting realistic goals. Setting a goal will give you a sense of purpose and will increase your motivation. Keep goals realistic and set them just beyond your reach. This will allow you to bask in your glory when achieving them.

9. Sleep Sleep Sleep

Cultivate joy by getting enough sleep. According to the American Psychological Association, “People are carrying a heavy “sleep debt” that they have built up from weeks, months or even years of inadequate sleep.” Create a relaxing bedtime routine that includes buffer time before you go to bed and before you wake up.

10. Practice Self-Care

Cultivate joy by practicing self-care. No one else gets to live your life but you. Make sure to carve out time for just you. Include small sections each day to focus on your own wants and needs. Plan a trip or adventure on your own with the sole purpose of your own enjoyment.


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