When the world feels overwhelming, when your brain won’t stop spinning with bad news, when anxiety curls itself around your chest - it’s easy to feel stuck.
But joy, even the tiniest flicker of it, is still possible. It doesn’t have to be grand or groundbreaking. Sometimes, it’s about the smallest shift in your day, the tiniest act of kindness toward yourself.
Here are five tiny things you can do today to bring in a little light when everything feels heavy.
1. Romanticize Something Ordinary
That first sip of coffee? The warm steam rising from a cup of tea? The way rain sounds against the window? Take something small and lean into it like it’s the most luxurious experience in the world. Put on your favorite song while you cook. Light a candle in the middle of the afternoon, just because. Wear your best perfume to the grocery store.
Joy Tip: Narrate it to yourself like you’re the main character in a beautifully shot indie film. “She wrapped herself in a blanket and sipped her tea like a queen surveying her kingdom.” Crown optional.
2. Move Your Body—Without Expectation
Not for fitness, not for progress, not for productivity—just because you can. Stretch in bed before you get up. Dance to one ridiculous song in your kitchen. Shake your hands out like you’re flinging stress into the ether. Walk outside and let the fresh air hit your face.
Joy Tip: Set a timer for one minute and do the silliest, most unhinged movements you can think of. Wiggle, jump, spin. No one’s watching. Just let go.
3. Make a Small, Beautiful Mess
Bake something messy that makes your kitchen smell divine. Pull out the craft supplies and make something with your hands. Write a poem in a notebook with absolutely no intention of showing it to anyone. Let go of perfection for a moment—just create, for the sake of joy.
Joy Tip: Set a five-minute timer and doodle something without overthinking it. Even if it’s just swirls and lines. Even if it’s just your name in bubble letters like you did in school.
4. Find a Pocket of Comfort
Wrap yourself in the softest blanket you own. Rewatch an episode of a show that feels like home (Grey’s Anatomy – hey-o!). Listen to a voice you love—whether it’s a favorite podcast, an audiobook, or a friend’s voicemail. Comfort doesn’t have to be complicated; it’s often just about allowing yourself to feel held in some way.
Joy Tip: Put on an outfit that makes you feel like the best version of yourself, even if you have nowhere to go.
5. Step Away from the Noise (Even for Five Minutes)
The news, the notifications, the endless scroll—it can wait. Give yourself permission to disconnect. Step outside and look at the sky. Stand barefoot on the floor and feel grounded. Breathe in for four counts, hold for four, breathe out for four. Feel your body exist in the moment, just for a little while.
Joy Tip: Delete one app from your phone that you never actually enjoy using. You won’t miss it as much as you think.
Joy Isn’t Something You Have to Earn
You don’t have to “deserve” joy. You don’t have to wait for everything to be perfect before you let yourself feel good. The world is heavy, but we’re still allowed lightness. Let yourself have it, even if only in the smallest ways.
And if today isn’t the day for joy? That’s okay too. We’ll try again tomorrow.
