Choose Joy: Unlocking More Happiness in Your Life and Work

by Dave Caperton

I was in one of those first-world emporiums the other day. You know the type. Their entire stock isn’t essential to life. Maybe you've visited one yourself. They often have racks filled with mugs, frames, and scented candles. Their walls boast wreaths of dried flowers. Overpriced cards with inspirational quotes are available, too. These cards often have nothing inside, which seems like a clever way to double the price for half the effort. Wind chimes dangle here and there, softly chiming every time the air conditioning kicks on. The whole store smells like cinnamon, sandalwood, or vanilla.

On one shelf, I spotted a mug that simply said, "Choose Joy!"

Good idea! I thought. That’s a great choice. It aligns with my personal brand. Yet, it’s not that simple. Is joy truly a choice? The short answer is yes, but it’s not just a single choice.

The Complexity of Choosing Joy

We live in a time when we expect convenience. Almost anything we want can be delivered directly to our door. Just a couple of taps and swipes on an app can bring it to us. However, infusing our work culture or personal lives with joyful energy is different. It requires effort. It's about building resilience, connection, and trust. Joy cannot be delivered pre-packaged. But we can choose the ingredients.

Here are three research-backed ingredients that yield greater joy.

1. To Be or Not to Be

Cultivating a joyful culture starts with a growth mindset. This mindset embraces possibilities and avoids fixed traps. Fixed mindsets often use "to be" verbs, suggesting immutability. For example, someone might say, "These requirements are impossible!" or "My boss is a jerk!"

In contrast, a growth mindset focuses on behaviors and feelings rather than fixed characteristics. Instead of labeling someone negatively, describe how their actions affect you. For instance, instead of calling your boss a "tyrant," say, "When you don’t thank me for extra work, I feel unappreciated and unmotivated." This wording encourages constructive dialogue instead of defensiveness.

2. Change Your Words, Change Your World

A study by Allison Wood Brooks at Harvard Business School involved students discussing their feelings before performances. One group received no instruction, while the other was told to replace words like "nervous" or "anxious" with "excited." The latter group felt calmer and performed better.

Words carry power. They shape whether we see situations as threats or opportunities. As comedian Pete Holmes noted, "Words are spells that we cast on one another." Positive words uplift, while negative ones harm us and those around us. Every word affects your own energy and joy.

3. Gratitude Is the Attitude

I know, I know. Every personal development article says the same thing: practice gratitude! Keep a gratitude journal. Speak out gratitude affirmations each morning with your yoga and oat milk latte. It’s good advice, but, to be honest, I don’t keep a gratitude journal, and I don't know anyone who does.

However, that doesn’t mean gratitude isn’t important. It is. The challenge with gratitude is that we often only recognize major blessings. By focusing on gratitude, we can refine our perception of happiness by highlighting small details, too.

For example, my wife and I cherished our morning coffee together. This routine was more appreciated when she left teaching and was home in the mornings. Initially, it felt novel, but over time, it became routine and easy to overlook. To maintain awareness, we started clinking our mugs and saying, "Isn’t this great?" every morning. This small act reminded us to appreciate the moment. By consciously acknowledging small positives, we discovered an abundance of reasons to feel lucky and joyful.

The Journey to Greater Joy

Choosing joy isn’t solely about individual actions like those mentioned. It’s about integrating these small choices into our daily lives. Each ingredient we use contributes to our overall happiness.

For instance, practicing a growth mindset positively influences our work ethos and relationships. Changing our language not only uplifts our spirits but also helps create a more positive environment for others. Additionally, cultivating gratitude expands our perspective and increases joy.

A joyful mindset isn't fixed. It's dynamic and grows over time. As we practice these concepts, we develop resilience. Resilience allows us to face challenges with a more positive attitude. We start to see opportunities where we once saw obstacles.

Conclusion

In summary, choosing joy isn't just about making one decision. Instead, it’s a collective effort to integrate various mindsets and practices into our lives. These manageable steps can unlock greater individual joy. The positive energy generated from this joy influences our work, challenges, and the people around us.

It’s essential to remember that joy doesn’t just happen. It is a result of the choices we make. So, let’s embrace these choices and foster an environment full of joy and positivity. Isn’t that what we all want?

Then, I’m grateful.

By incorporating these ways to enhance joy, you will cultivate a more uplifting atmosphere in your daily life. And remember, when it comes to cultivating joy, the phrase "Choose Joy" can be a powerful guiding principle.