Modern life is overwhelming. We have so much on our plates that we often don’t know where to start. With endless choices and constant demands, we either run like crazy trying to keep up or freeze entirely, paralysed by indecision. Some of us do both—I know I do. I’ll go through periods of frantic activity, only to hit a wall, burn out, and feel stuck.
It’s exhausting. It’s frustrating. And it feels like we’re either falling behind or missing out, no matter what we do.
For many of us, self-care feels like just another item on the to-do list. But it shouldn’t.
Finding Joy in Small Moments
Self-care isn’t about making life perfect or trying to be happy all the time. Life isn’t a straight line of endless joy—it’s more of an obstacle course. There are highs, lows, and unexpected detours, and much of it is outside our control.
But what is within our control is how we respond. By shifting our perspective and creating small, meaningful moments of joy, we can feel more connected to ourselves. This isn’t about grand gestures or time-consuming rituals. It’s about finding those little pockets of joy that make us feel like we’re living fully—not just for our families, jobs, or obligations, but for ourselves.
One way to do this? Journalling for joy.
Rewriting a Stressful Day
Recently, I had a day that felt overwhelmingly negative. My children—aged five and two—were misbehaving during a walk. It had been a wet January, and though it wasn’t raining that day, the ground was muddy. Naturally, the kids wanted to run through the grass and jump in puddles. For an hour and a half, my husband and I were constantly telling them to be careful, or stop, feeling more stressed with every minute.
Lunch wasn’t much better—constant climbing, shouting, and spilled food. By the time we got home, I was convinced it had been a horrible day.
But I’ve made a promise to myself this year: to find the joy, even in the chaos. So I sat down, rewound the day in my mind, and forced myself to look for moments of joy.
And you know what? There were loads. How the girls giggled as they jumped in puddles. The way the sun made the cold day feel like summer. The funny things kids said at lunch, or shouting at the top of their voices "We are going to the playground!". Our visit to the charity bookshop and us unexpectedly leaving with a Wonkey Donkey.
I wrote them down, and something amazing happened: when I look back at that day now, the stress has faded. What remains are the joyful memories I consciously chose to focus on.
Changing How You See Your Life
Our minds are naturally wired to dwell on the negative—it’s a survival mechanism. But by consciously choosing to notice and record positive moments, we can rewire our brains to focus on the good.
When you journal for joy, you’re creating a collection of memories to revisit on hard days. You’re proving to yourself that even in the worst moments, there’s something to appreciate. And over time, this practice can help you see your life through a lens of gratitude and fulfilment.
How to Start Journalling for Joy
You don’t need to overthink this or turn it into a chore. Here’s how to get started:
Set aside time: Find a quiet moment—just 10-30 minutes—to sit and reflect. It doesn’t have to be every day; once a week is a great place to start.
Recall positive moments: Think about things that made you smile, brought you joy, or made you feel proud. Start with the ones that come easily to mind.
Look for silver linings: On difficult days, challenge yourself to find at least three positive things. Even small moments—like a warm cup of tea or a cosy blanket—count.
Write it down: Use a notebook, an app, or whatever works for you. The key is to capture these moments so you can revisit them later.
Create a habit: It may feel unnatural at first, but stick with it. Over time, this practice will become a natural and rewarding part of your routine.
Journalling for Joy as a Vitamin for Your Soul
I call this practice “journalling for joy” because that’s exactly what it is. It’s like a vitamin for your soul—a little boost of positivity that you create for yourself.
There are countless self-help books and blogs that claim to have the answer to a happier life, but the thing is, joy has to come from you. You need to make every self-care tip and practice your own. By trying it out, and tweaking it to serve your individual needs, you will give yourself a tool to navigate life’s challenges with more grace and perspective.
So why not start today? Grab a notebook, take five minutes, and write down one thing that brought you joy. It doesn’t have to be perfect. It just has to be yours.
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