An expert has revealed how to find joy in the 'little things' after more than half of adults admitted that money and work stress have overtaken fun in their lives. Positive psychologist Lowri Walsh has shared her top tips for adding small doses of happiness into busy routines, requiring just a few extra minutes each day.
Joy Missions for Everyday Happiness
From giving someone a compliment to dancing it out, Walsh's 'joy missions' are designed to help people shift out of autopilot and close the 'joy gap'—the distance between the joy we could feel and the joy we actually experience. These recommendations were developed with Arla LactoFREE following a social experiment exploring how adults respond when invited to choose joy over routine, restraint, or practicality.
The Joy Gap
Research of 2,000 adults found that work stress, money woes, and family responsibilities mean 29% cannot remember the last time they experienced genuine joy. A further 34% admitted they regularly compromise on things that make them happy. The top factors causing adults to compromise on happiness include lack of sleep (35%) and mental health issues (30%).
Walsh said: “Many of us live in permanent ‘survival mode’ as we try to manage the constant stresses of modern living. In this state, we tend to prioritise productivity, efficiency and coping, while viewing joy as childish, indulgent or unnecessary.”
Simple Ways to Spark Joy
The research also highlighted things people refuse to compromise on, such as a morning cup of tea, changing into comfortable clothes after work, and a Saturday morning lie-in. Popular ways to spark joy include listening to music (50%), spending time with loved ones (46%), and going for a walk or run (41%).
Stuart Ibberson at Arla LactoFREE commented: “As we get older, joy can start to feel like something we have to earn rather than something we can make space for every day. Work, family life and money worries all add up, and it's often the small things that get pushed aside first.”
Lowri Walsh’s Top Tips to Close the ‘Joy Gap’
Mind
Give someone a compliment: Telling someone you like their coat or that they have a nice smile can create a brief but powerful experience of shared emotion that boosts connection and lifts your mood.
Body
Dance it out: Movement can help us feel lighter by bringing us back into our bodies. Interrupt the survival mode we often find ourselves in, loosen tension, and reconnect with a more instinctive, unfiltered version of yourself.
Tummy
Eat something nourishing: Choose something that offers both taste and nutritional goodness to break the cycle of stress and bring a sense of comfort, carving out a small but meaningful moment to reset.
