We all know that every day cannot be our most joyful, but there can absolutely be joyful moments within even the most mundane day. Did you know the word joy, rejoice or joyful appears in the Bible 430 times? I think we are meant to experience joy in our lives. Joy satisfies our hearts in a way that nothing else does. It is lasting and is totally NOT dependent on our circumstances.

I have an exercise I often use with clients and that I shared at a recent speaking event. It may sound a little woo woo or silly, but it’s been something that has had a big impact on how I experience my days, and with my clients as well.

I think it’s worth sharing.

I’ve included the print out that I use, so take a minute to print it out. There is something so much more intentional about getting pen to paper and writing it down. Our thoughts can be so fleeting, or come and go so quickly that having those thoughts put to paper helps you remember when the time comes. Even if you don’t want to use my PDF, at least grab a piece of paper. This will be your Pockets of Joy list that you can keep with you in your car, on your desk, on your fridge, or wherever is the spot that you will go to throughout the day, as a reminder.

Next, you are going to make a list. You can do this in one sitting or keep this as a running list. Think of at least 20, 30 if you are an overachiever, things that bring you joy. It may sound easy to begin with, right? However, I have found with working with women, that we often have forgotten what actually brings us joy, or as we enter new seasons of life, some of the old things that used to bring us joy. . . well, not so much in different seasons. Take some time here to reflect back on your younger days. Different seasons of life. What is it you really enjoy doing now? What lights you up up? Makes you smile? Interests you? Challenges you?

But there are a few rules.

Because, as I said during my talk last week, while I’m sure a trip down the Amalfi coast, or skydiving over the Grand Canyon, or a week at the spa might bring you lots of joy, and you can put those things on the list, we need actions that we can incorporate during any time of the month, week, day, hour and minutes of the day.

Add to your list things that you can do over a weekend. An overnighter somewhere you’ve wanted to go, a day trip, visit a friend, a new spot for lunch, sneaking off to wander around the bookstore or a gallery. . .

If you have an unplanned or unexpected free afternoon, what can you do besides use it to clean your baseboards, add more work to your week, or work on your taxes? Can you take a hike, make something from scratch, take a nap, get lost in a book, dinner with friends. . .

What about an hour? Rather than going down a rabbit hole of scrolling, what might add to your day in an hour? Write a handritten letter? Plan a garden for the Spring? Visit with a neighbor? Create something? Take a new exercise class?

What about those 30 minute pockets of time? Of course, you could pay bills or fold another load of laundry, but what might fill you up for the day in just 30 minutes? A phone call to your old roomate or your mom? A walk with a friend, your dog, or yourself? A yoga flow?

Don’t forget about those 10 minutes throughtout the day that you find between tasks, between phone calls or busyness. Sometimes those are the perfect time to simply sit in the sun for 10 minutes, try meditation, or sit in prayer, enjoy a cup of tea, or even a walk to the mailbox and back. Maybe for you, it’s looking at paint colors, reading a piece of poetry, listening to music, doing some jumping jacks or dancing to your fav song. Think of something that would be SO MUCH MORE FULFILLING THAN THE SCROLL.

If you have 5 minutes, sitting in the doctor’s office, waiting, what can you do other than checking your email?

All of your time matters, even the smallest amounts. Each of our minutes adds up to make the day, so what we do with even those pockets of time make a difference as to how we appreciate and make our life more joyful and have more meaning. This list can be your reminder to do MORE of the things that bring you joy, makes your days count, gives you more purpose, so you, in turn, create your joyful life.

Here’s another thing that would be fun and actually might help all of us get the juices flowing as to things to add to the list, to try, to recall as something to bring some joy. Share one thing (or more of course!) in the comments that you will incorporate into your list.

Live Well!