7 Easy Ways to Find Joy in Your Daily Routine

There are countless recommendations on how to become happier. But what if you simply don’t have the time to follow them? A life coach or psychologist might say these are just excuses, and you can always find time for yourself. However, if you work from 9 to 6, hit the gym afterward, need to buy groceries, and spend your weekends cleaning, visiting relatives, and meeting friends, it can be challenging. If ‘Maybe not today’ is your motto too, let’s learn together how to find joy in your daily routine.

Psychologists and scientists recommend practicing mindfulness and meditation. To develop this quality, you don’t need to sacrifice time, money, or make significant efforts. Here are several ways to enjoy your daily activities:

1. Getting Ready in the Morning

Sometimes, your entire day depends on how you spend your morning. Prepare for the next day the night before: plan your work outfit, breakfast, and remember where everything is. It might seem like a task for perfectionists, but give it a try. You’ll appreciate the pleasure of enjoying your morning ritual instead of rushing through it. While showering, focus on the sensation of water on your skin, not on what you’ll do next Tuesday or what you said to that guy five years ago. During breakfast, try to savor the taste of your food and enjoy it. A few calm morning minutes will set the tone for the day and bring you harmony.

2. On Your Way to Work

If you commute using public transportation, it can be challenging to maintain a good mood. But remember, this happens every day! Understand that getting upset over minor incidents only fuels your frustration. Avoid reading news on social media during your commute. Instead, distract yourself with a book or music. Pay attention to other passengers, offer your seat, or let someone pass. The person who was rude to you on the bus won’t change their behavior, so don’t let them ruin your day.

3. At the Office

Staying mindful at work all the time can be difficult. Stress comes not only from daily tasks but also from feeling tied to your desk. Mindfulness expert Patrick Groneman recommends practicing breathing and walking. Spend at least a few minutes each hour stretching and relaxing your muscles. Look out the window or at a distant wall to rest your eyes from the computer. Take some time to chat with colleagues. According to Groneman, a good psychological climate in the team genuinely helps reduce stress.

4. At the Store

Going to the store after work can feel like torture. Slow people with carts, searching for items that helpful consultants keep moving to make your shopping more ‘exciting.’ To streamline the shopping process and minimize psychological losses, follow two rules: make a list and don’t go grocery shopping when hungry, as it makes you weak and distracted.

5. During Lunch

Lunch is often sacrificed during a busy day, leading to overeating in the evening. Patrick Groneman emphasizes that for satiety, it’s essential not just to eat but to truly feel and appreciate the taste of food. Take time to enjoy each bite, savor the flavors and textures. Additionally, avoid distractions like TV, phone, or books while eating. Eating is not only a physical but also a psychological process. You won’t need a large portion to feel full. Prolong the pleasure, and your brain will register that the body has received all the necessary nutrients and doesn’t need an additional dessert.

6. During Your Workout

When you go to a workout thinking, ‘I wish this would end soon,’ even the simplest exercise becomes stressful. Exercises are a time to focus solely on your health. Control your actions, breathe easily, and feel how your body benefits from the workout, advises Groneman.

7. While Cleaning

I find it hard to relax in a dirty or cluttered space. Cleaning the house helps me organize my thoughts. Cleaning is an ideal way to develop mindfulness. As you organize your living space, you also organize your mind, says Patrick. A small life hack: if you always put things in their place and maintain cleanliness little by little, you won’t have to turn cleaning into a monumental task.

It Might Feel Uncomfortable at First

When you first start practicing mindfulness, you might feel strange. You may feel uncomfortable sitting in silence and looking out the window instead of mindlessly scrolling through news feeds or occupying yourself with something else. Eventually, you’ll get used to it and return to moments of unity with yourself to calm down. When I accidentally catch a glimpse of a beautiful full moon or a fluttering butterfly, I spontaneously find myself in the present moment and realize how beautiful the world around me is. This helps me feel more grateful for these simple things, which in turn makes me much calmer and happier, wrote Ellie Taylor about her mindfulness journey for Pop Sugar.

Changing habits takes time. The main thing in developing mindfulness is the process, not the pursuit of perfection. A mindful approach to daily activities, living in the moment instead of constantly rushing, will help reduce anxiety, become calmer, and more content.