This week, I facilitated a professional development workshop on building resilience and cultivating a positive mindset. Near the end of our time together, one participant shared.
We all nodded in recognition. We’ve all had that experience—a song comes on, and suddenly we feel better. But, as busy leaders, how many of us actually make space for these moments intentionally?
Her comment made me think of two things I wanted to share with you:
- A New York Times article I read over the summer about “Tiny Little Joys”
- A Spotify playlist called “We Choose Joy” that a participant in my Positive Intelligence program created.
Both are about the same thing: finding small, accessible moments that shift our state.
The Power of Tiny Little Joys
In July, The New York Times published “Happiness Doesn’t Have to Be a Heavy Lift,” which explores what psychologists call “micro-moments of positivity.”
The article introduces the concept of T.L.J.s—Tiny Little Joys—those fleeting moments that, according to researcher Barbara Fredrickson, “act as nutrients for psychological health and growth, helping you become a better version of yourself, little by little.”
I love that these aren’t grand gestures or significant life changes. They’re small, accessible moments that are available to us every day.
The research shows that recognizing, cultivating, and savoring these bits of happiness builds well-being, resilience, and resourcefulness over time.
What This Means for Leaders
As leaders, we often focus on the big things: strategic planning, team performance, and organizational change. But we can overlook something equally important: the small, daily experiences that either energize or deplete us.
When that workshop participant talked about her three-minute dance breaks, she was describing what neuroscientists call a 🧠 pattern interrupt—a way to shift from a stress response to a more resourceful state.
The key is to make these moments intentional rather than accidental by building small practices into our day that help us access more positive emotions more consistently.
Building Your Practice
Try This Today
What’s one Tiny Little Joy you could build into your workday next week?
Maybe it’s an uninterrupted sip of morning coffee. Maybe it’s eating the first few bites of lunch at half-speed, mindfully. Maybe it’s something else that brings you unexpected delight.
The New York Times article suggests starting by listing your T.L.J.s, and then making one of them a habit at a certain time of day.
And if you’re looking for a place to start, here’s that playlist I mentioned. Put it on. See what happens. 🎵
WE CHOOSE JOY PLAYLIST |
PS – Speaking of joy and music: If you’ve been to one of my workshops or programs, you know I often start with a song. Music creates an immediate connection and shifts the energy in a room. If you’re interested in bringing these kinds of sessions to your team—custom workshops on resilience and positive mindset, or building strengths-based cultures—let’s talk.