The demands of working life might make joy appear distant. However, it doesn’t have to be.
By Dheevya Gunaseelan
As adults, it’s easy to get swept up in the constant demands of work, deadlines, and daily responsibilities. Between balancing our jobs, family commitments, and trying to maintain a social life, finding joy often falls to the bottom of the list. In today’s fast-paced world, we can overlook the little moments of joy that are all around us. However, joy doesn’t have to be something we’re always chasing, or savouring the feeling only during special occasions. It’s already present every day if we just take a moment to pause and notice it.
Whether it’s savouring a peaceful cup of coffee in the morning, laughing with a colleague, or enjoying a short walk outside, joy is often hidden in the small things we pass by. By making a conscious effort to shift our perspective and really appreciate these moments, we can discover joy even in the busiest times.
Firstly, how does joy differ from happiness?
Joy and happiness are frequently confused with one another. However, they have distinct meanings and implications. Understanding the distinction between joy and happiness is vital because it allows you to prioritise what is most important and experience life in a way that is more profound and significant.
Joy
Happiness
| Joy is a deeper emotion than happiness, coming from within. It’s rooted in our relationships, a sense of purpose, and finding meaning, even in tough times. Due to this, joy tends to last longer than happiness. It’s something we carry with us, tied to living a more genuine, authentic life. | MEANING | Happiness is that feeling of contentment or satisfaction we get from what we do or how things are going in the moment. It’s often short-lived because it depends on what’s happening around us – those external factors that make us feel good for a little while, like a nice meal, a fun experience, or positive feedback at work. |
| Internal and deeply rooted. | ORIGIN | Often has external influences. |
| Intense – can come about from personal growth or deep relationships. | DEPTH | Instantaneous – arises from favourable experiences. |
| Linked to a feeling of purpose and experiences that truly matter. | NATURE | Connected to feelings of enjoyment, fulfilment, and thrill. |
| A state of being. | PERSPECTIVE | A reaction to positive experiences. |
Secondly, why do you no longer feel joy?
The first thing you should do when life starts to feel mundane is to ask yourself why do your days feel different. When did daily activities feel like they require more energy than they actually do? There could be a few contributing factors, namely:
- Lack of work-life balance
It’s true that when you’re doing what you love, work can feel more like play. However, it’s still essential to carve out time for rest. Look for fulfilment in activities outside of your job without neglecting your responsibilities. Make space for hobbies and interests, or explore something entirely new that might reveal hidden talents you didn’t know you had. Finding a healthy balance between your work and personal life can greatly improve not just your well-being but also your attitude towards work.
- Feeling unsure of your career path
In job interviews, we often get asked, “Where do you see yourself in five years?” Some people have a clear career path, while others might feel stuck and burned out, just going through the motions without feeling accomplished. To regain your focus, try making a list of your professional goals and the steps to reach them, both short-term and long-term. If you’re looking for more, consider building the skills you need for your next role. It can also help to chat with your manager about your aspirations, especially if you have a good relationship with them.
- Having a negative mindset
It’s normal to not always feel excited about work, but a little bit of optimism can make a big difference. A positive, “can-do” attitude not only boosts your confidence but also helps build better relationships at work. Keep your long- term goals in mind to stay motivated, and remind yourself that you’re capable of handling what’s on your plate. Instead of comparing yourself to others, focus on improving yourself – it’ll make you happier and more productive. A positive mindset encourages stronger connections with colleagues and managers, leading to better teamwork and lasting friendships.
Thirdly, how can you find joy?
Finding joy in anything is difficult at first. Searching for joy is a process that should be understood like the metaphor, “slow and steady wins the race.” It’s not about rediscovering joy quickly, it’s about finding little things in our everyday lives that help ensure the search for joy is a fruitful and lasting one. In fact, it often lies in the little moments we experience every day – if we know how to find it. Here are a few ways that may aid in the search for joy:
- There is something to be grateful for every day
It’s good to understand how to work towards happiness. Gratitude is a great place to start. When you are grateful for what you have in life, you may start to feel more joy. Little things to be grateful for include your morning cup of coffee and your pets’ happy greetings. It doesn’t have to be something significant that makes you joyful. A variety of tiny things can bring joy. Begin by creating a gratitude list every day for one week. Without repeating anything, write down (or say out loud) anything that you are grateful for. When you limit yourself to new things, you’ll see how many ‘little’ things there are to be grateful for. This will bring a new awareness to the beauty that’s around you each day. It’s difficult to appreciate the small things if you don’t notice them.
- Take time for yourself
Make it a habit to set aside a few quiet minutes for yourself each day, even if it’s just 5 or 10 minutes. You don’t need a strict schedule – just find a moment that works for you. Whether it’s in the morning, during a midday break, or before bed, take this time to be alone with your thoughts. You can even combine it with a peaceful outdoor break. The goal is to let your thoughts come about naturally, without distractions. This daily pause helps you become more aware of any lingering issues or concerns, allowing you to work through them. It clears mental clutter, making you feel more present and focused. Plus, it’s a great way to slow down and catch your breath when life feels overwhelming, giving you space to reset and regain clarity.
- Stop rushing through life
When you’re always focused on the future, it’s easy to lose sight of today and forget how actually to enjoy it. So, make it a habit to focus on the present as much as you can. At first, you might need to remind yourself to do this. A good way to start is by setting aside a few moments each day – twice or thrice is ideal – where you intentionally stop and tune into what’s happening around you. If needed, add it to your calendar and set a reminder. When you take these pauses, really take in your surroundings. Engage all your senses. What can you hear, taste, feel, or see? Spend a minute just soaking it all in and allowing yourself to experience whatever emotions come up. This simple practice can help ground you in the moment, increasing your awareness of the present. Over time, it will help you notice those small, often overlooked details that can bring so much joy into your daily life.
Sources: BetterHelp, Course Correction Coaching, Embark Behavioral Health, HR Future
