Most of us are bad at remembering the little things that make us happy. We remember birthdays, promotions and other major milestones, but the small moments that brighten an ordinary day disappear from memory almost as quickly as they happen – even though these experiences can have a significant impact on how we feel.
Neurochemicals linked to pleasure and well-being help create many of the emotions we associate with happiness, and many of the experiences that activate these systems are surprisingly ordinary, like a song that instantly lifts your mood or the first sip of your favorite tea.
But research suggests that ordinary experiences are easy to forget, even when they consistently make our lives better.
This creates an interesting paradox. Some of the most accessible sources of joy are available to us every day, yet they’re the least likely to come to mind when we’re stressed or overwhelmed.
Instead, we tend to reach for bigger solutions like a vacation or some future milestone that promises to make us happier, while the little things that could genuinely improve our mood are already within reach.
Which is why it’s worth building a deliberate collection of small and reliable sources of joy that you can return to whenever you need it. Here’s how to do it:
1. Collect joy triggers as they happen. Create a note called “joy list” or similar and add to it whenever you notice yourself feeling good. Capturing these moments in real time is more effective than trying to remember them later.
2. Keep the list actionable. A favorite song, a quick run, a poem you love or a photo that brings back good memories… The best joy triggers are usually simple and easy to repeat.
3. Use the list when you need it. The next time you feel anxious or overwhelmed, don’t just push through it. Pull up the list, pick one thing, and do it. A few minutes of undivided attention on something you enjoy can lift your mood even when nothing about the situation has changed.
Most importantly, experiment. Not every joy trigger works the same way for everyone, or even for the same person on different days. Pay attention to what actually shifts your mood, keep what works, and let go of what doesn’t. The list is meant to grow and change.
Happiness is often framed as something big that we need to chase. But some of the most reliable sources of joy are already part of your life. You just need to notice and capture them, and make space for them more often.
Tiny Experiment of the Week
Ready to put these ideas into practice? Try this week’s tiny experiment to practice paying attention to small sources of joy.
I will [collect one joy trigger every day] for [5 days].
Each time you notice a moment that lifts your mood, write it down. By the end of the week, you’ll have a personal list of simple activities you can return to whenever you need a little boost. Want to dig deeper? Get your copy of Tiny Experiments.