Are you having fun? How to make sure it shows up on the regular

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When was the last time you truly had fun? Not the kind of fun you feel obligated to have or those perfectly curated, Instagram-worthy moments. I’m talking about the real deal: the kind of joy that lights you up from the inside, where you lose track of time and can’t stop smiling.

If it’s been a while, you’re definitely not alone.

Why Joy is No Longer Optional

Life feels heavy right now, doesn’t it? Stress, exhaustion, burnout—it’s a lot.

In fact, the American Psychological Association reports that 76% of adults are so stressed, it’s showing up physically—headaches, fatigue, and just plain overwhelm. (Honestly, I’m right there with you.)

After everything we’ve been through—pandemic aftershocks, never-ending bad news, and the constant pressure to keep up—joy isn’t a luxury. It’s a necessity. Think of it as fuel for your mind and body. Without it, we’re just running on empty.

The Energy of Joy

Here’s the thing: joy is contagious. You know those people who just radiate light? The ones who make everything feel a little brighter and easier? They aren’t magical—they’re just intentional about finding joy in their lives and sharing that energy. On the flip side, we all know people who leave us completely drained.

The difference? One group makes joy a priority.

What Even is Fun? Redefining Joy for Yourself

There’s no one-size-fits-all when it comes to fun. The only thing that matters is how you feel afterward. Do you leave feeling lighter, happier, and more fulfilled? That’s your definition of joy.

Take a moment and reflect: what makes you feel most like you? For some, it might be:

• Reading a great book in a cozy corner
• A Netflix night snuggled up with loved ones
• Trying something new (even if it feels a little awkward)
• Laughing until your stomach hurts with your best friend

Pro tip: Often, the things that brought us joy as kids are still the ones that light us up. Did you love painting? Riding bikes? Building forts? The clues are there—you just need to look for them.

How to Start Cultivating More Joy (Even When Life Feels Heavy)

Joy doesn’t have to be complicated. It’s the little moments sprinkled throughout your day that matter most. Here are a few simple ways to bring more joy into your life:

1. Curate Your Information Diet

You can’t control the world, but you can control what you let into your mind.

• Limit news intake to once a day
• Subscribe to quick, positive recaps (like The Skimm)
• Move news apps off your home screen so you’re not tempted to doom-scroll

2. Give Yourself Something to Look Forward To

Anticipation is powerful. Whether it’s big or small, schedule things that make you happy and actually look forward to them. For example:

• Plan a coffee date with a joyful friend
• Sign up for a fun class you’ve been curious about
• Book a short trip or a day exploring somewhere new

3. Shake Things Up (Just a Little)

Sometimes breaking out of your routine is the fastest way to reconnect with joy. Try:

• Visiting a quirky local museum
• Taking a beginner improv or art class
• Saying yes to something you’d normally skip
• Trying a new group activity (pickleball, anyone?)

4. Laugh—On Purpose

Laughter really is medicine for your mind and body. Make time to laugh intentionally:

• Watch a comedy special or sitcom that always cracks you up
• Follow funny social media accounts that make you smile
• Share memes or silly moments with friends who get your humor

5. Build Daily Joy Practices

Joy doesn’t have to wait for the big moments. Find one small thing that makes you happy and commit to doing it daily:

• Play your favorite song and dance in the kitchen
• Read a chapter of a good book
• Play Wordle or a game you love with your morning coffee
• Take your dog for a phone-free walk
• Sit quietly and just breathe for a few minutes

Don’t Forget: Gratitude is the Secret Ingredient

Joy and gratitude go hand in hand. When you pay attention to the small, good moments—the smell of fresh coffee, the warmth of the sun, your kid’s uncontrollable giggles—joy has a way of sneaking in.

The more you notice, the more you find.

Final Thoughts

Here’s the truth: joy is something you practice. You’ll get it wrong sometimes, and that’s okay. It’s not about perfection. It’s about showing up and making space for joy, even when life feels overwhelming.

You deserve it. You deserve to feel good, to have fun, and to be happy—even in the middle of the chaos.

So, what’s one small thing you can do today to bring a little joy into your life? Start there. You’ve got this.