How to Add More Joy to Your Work Day with 3 Simple Steps
A few years ago, I found myself dreading the workday. I’d wake up, groggy and stressed, already thinking about the pile of tasks ahead or if I had actually hit send on that last email. The day felt like an endless cycle of deadlines and meetings, and by the time it was done, I was completely drained. My work was consuming me, and I had forgotten how to enjoy it—honestly, I was probably more in touch with my inbox than my own feelings!
One morning, after yet another stressful start, I decided to try something different. I started by setting aside just 10 minutes to sip my matcha quietly, without checking my phone or emails. That simple act gave me a moment of peace before diving into the chaos of the day. I also made it a point to celebrate the little wins—finishing a report or receiving positive feedback from a colleague. It felt a little silly at first, but slowly, I started to notice a shift. I wasn’t just working for the weekend anymore; I was enjoying the journey.
It was then that I realized: joy doesn’t have to be a distant dream—it can be part of your workday. Since then, I’ve made small adjustments that have made a huge impact on how I feel about my work. I know for me, making changes can sometimes feel overwhelming even when I know they will benefit me, so I wanted to share three simple tips to help you infuse more joy into your workday.
Starting your day with an intentional, calming activity helps you feel grounded and ready to take on challenges.
1. Start Your Day with a Morning Ritual
How you begin your day sets the tone for everything that follows. Creating a morning ritual—something that feels good and energizes you—can help cultivate joy from the very start. Whether it’s sipping a warm cup of tea or coffee, practicing a short meditation, going for a walk, or even listening to your favorite upbeat playlist, establishing a positive morning routine is a game-changer.
This activity can set the stage for a more productive and enjoyable day, even if the work ahead is demanding. Remember, the key is to find something that works for you—there’s no one-size-fits-all approach.
Research shows that incorporating this routine can improve your focus and mindset. A study published in the Journal of Occupational and Organizational Psychology found that individuals who start their day with positive activities, such as exercising or practicing mindfulness, experience improved work performance and reduced stress.
Stepping away from your desk for a few minutes to engage in something lighthearted can improve your mood and reenergize you.
2. Incorporate Breaks for Fun and Creativity
It’s easy to get caught in a cycle of back to back meetings, but it’s crucial to take breaks throughout your day—especially for activities that ignite joy or creativity. Try taking a few minutes to play a game, doodle in a sketchbook, or send a funny GIF to a colleague (preferably from Schitt's Creek). If you can, use breaks to step outside, enjoy nature, or even do a quick physical stretch to release tension.
Incorporating joy into your workday isn’t about working less; it’s about enhancing your focus and creativity. Your brain will thank you for it!
A study conducted by the University of Illinois found that taking short breaks during work can prevent mental fatigue and improve focus. In particular, engaging in activities that are enjoyable, like chatting with a colleague or doing something creative, helps refresh the brain and reduces cognitive overload.
Additionally, the National Institute for Occupational Safety and Health found that taking regular breaks, even less than 10 minutes, to rest or engage in light physical activity helps decrease stress and increases overall job satisfaction.
Practicing gratitude shifts your focus to what’s going well, which helps create a more positive and joyful mindset overall.
3. Celebrate Small Wins and Show Gratitude
A big part of finding joy in your work is learning to celebrate victories, whether they’re big or small. Finished a challenging project? Take a moment to acknowledge your effort! Crossed off a task from your to-do list? Savor the moment, especially if you’re like me and love using a highlighter (or any office supply) on real paper! It’s easy to rush through tasks and overlook the progress you’ve made, but celebrating these small milestones can boost your confidence and remind you of the progress you’re making.
Another way to boost joy is to express gratitude. Acknowledge the positive things in your workday—whether it’s a supportive colleague or a productive meeting. This can look like a message in Teams or Slack to a coworker, or even a post it note or card left on their desk if you’re working in person.
Research by Shawn Achor shared in Harvard Business Review suggests that positive emotions, such as gratitude and recognition of small accomplishments, are associated with increased productivity and greater job satisfaction. Achor’s studies show that people who focus on positive experiences and express gratitude are more likely to achieve higher levels of success and feel more fulfilled in their work.
Final Thoughts
To make your workday more joyful, start by choosing one small action to implement next week. Whether it's taking a five-minute break every couple of hours, setting a positive intention at the beginning of your day, or celebrating even the smallest wins—pick one thing to focus on and commit to it.
By adding just one moment of joy each day, you’ll start to build a habit of balance and positivity that can make a big difference over time. Remember, consistency is key, and even small changes can lead to a more fulfilling workday.
Need support in creating a more joyful and fulfilling work life?
A career and wellness coach can help you or your team design a strategy that balances professional success with personal well-being. Whether you're feeling stuck or simply want to enhance your work-life balance, a coach can guide you through creating positive habits, boosting your productivity, and fostering a sense of joy in your day-to-day tasks. Schedule a session today and take the first step towards a more energized and satisfying career!
About the Author:
Victoria Boyle is a Lead Talent Strategist & Coach at Transformational Talent Solutions. With 15 years of experience in Human Resources, she has led enterprise programs, strategies, and teams for Fortune 100 & 500 companies as well as start-ups. Victoria holds a BA in Human Development from California State University with additional certifications in health and wellness coaching and human-centered design thinking. She is deeply passionate about supporting individuals and teams in achieving their professional and personal aspirations.