Practice daily gratitude
Gratitude enhances positive emotions and emotional resilience.
What You'll Do
Write down three things you are grateful for today.
Scientific Basis
Combining three different daily joy micro-acts (e.g. gratitude, kindness, savoring) each for 5 min over a week produced an overall positive emotion increase of ~18%, cultivating mood via variety and engagement.
Guevarra, D., et al. (2025). Big Joy Project: Mixed joy micro‑activities enhance well‑being.The Science of Impact
Incorporating variety in daily practices can significantly enhance emotional resilience.
An 18% uplift in positive affect can lead to improved mental health outcomes.
Regular engagement in joy micro-acts can foster long-term well-being and life satisfaction.
Pro Tips
Practice gratitude by writing down three things you are thankful for each day.
Engage in a random act of kindness for at least 5 minutes daily.
Spend 5 minutes savoring a moment or experience that brings you joy.