Joy. We often think of joy as something grand—big, sweeping moments of happiness that arrive with fanfare, leaving us glowing and full. But what about when times are hard, when life feels weighed down by stress, uncertainty, or pain? In those moments, joy can seem like a distant, unattainable star. Yet, even on the darkest days, there are tiny moments of joy—subtle, quiet sparks, glimmers—that we can embrace. They don’t need to be extravagant or transformative. Sometimes, they’re just little breaths of fresh air that help us hold on, remember that morning always comes, stay positive, and move forward.
For me, finding joy in small things didn’t come naturally. I used to believe that unless joy was loud and life-changing, it didn’t really count. I thought that joy had to be planned and remembered, with photos and people to share it with. But life has a way of teaching us, doesn’t it? And over time, I learned that, especially during hard times, or even just in the mundane everyday times, joy hides in the details, waiting patiently for us to notice it. Once we start to look for these moments, they become easier to spot. They begin to remind us that, even in the shadows, there is light.
So, how do we begin finding these tiny moments of joy? How do we stay mindful enough to notice them, especially when our days feel heavy? Here are a few ways I’ve learned to find and embrace those small, precious moments of joy.
1. Start with a Pause and Breathe
One of the simplest ways to open ourselves to joy is by paying attention to our breath. I remember one meditation practice that invited me to notice the pause at the beginning and end of each inhale and exhale. In those brief moments, I could feel a sliver of peace—almost like a hidden space where the world quiets down. In a day filled with noise and chaos, taking a moment to breathe mindfully is a gift to ourselves. It’s a reminder that joy doesn’t have to come from outside of us. It can start from within, in those small pauses where we reconnect with ourselves.
Whenever you’re feeling overwhelmed, try it: just pause, inhale deeply, and feel the exhale as it leaves your body. It’s simple, yes, but in that brief moment, you’re inviting peace, grounding, and yes, even a tiny spark of joy.
2. Notice Nature’s Gifts
Nature is a constant giver of tiny moments of joy, but so often, we’re too busy to notice. When we’re struggling, it’s especially easy to overlook the beauty around us. But think of the small, everyday wonders nature offers us: the warmth of sunlight streaming through a window, the soothing sound of rain tapping against a roof, the softness of a breeze brushing your skin. These are gentle reminders of beauty, connection, and resilience.
When I feel weighed down, I make an intentional choice to notice something beautiful in nature each day. I may pay close attention to the leaves as they fall, or notice the way the air smells after a thunderstorm. I may pay attention to the cold on my skin as the snow lands on my bare hands or face, or listen to the songs of the birds perched in the roof structure of my gazebo (which I don’t love, but I also enjoy the sounds they make) or in trees at the back of my property. Sometimes I even close my eyes and simply feel the sunshine on my face. These may seem insignificant on their own, but I find that these moments can bring such peace—a reminder that the world is full of small wonders if we just pay attention.
3. Engage the Senses
One of the best ways to find joy is to savor simple sensory experiences. Have you ever really savored your first sip of coffee in the morning? That warm, rich flavor that fills you with comfort? Or the feel of a soft blanket on a chilly night, wrapping you up like a hug? I love the feel of pulling on socks fresh from the dryer and the sound of children playing outside. These small sensory pleasures can be grounding and uplifting. They’re moments where we can pause and fully experience a slice of joy, if only for a few seconds.
I make it a habit to engage my senses whenever I can. I notice the smell of fresh laundry, the crunch of autumn leaves underfoot, the taste of my favorite meal. By focusing on these small experiences, I’m reminded that joy doesn’t have to be big or flashy. It can be subtle, gentle, and deeply soothing.
4. Connect with Kindness
There’s a unique joy that comes from kindness—both giving and receiving it. During tough times, reaching out to others can bring an uplifting sense of connection. Maybe it’s a quick text to a friend just to say “thinking of you” or smiling at a stranger as you pass by. These moments of connection don’t require much, but they can mean a lot. And sometimes, they come right back to us.
One of the biggest problems when we are feeling caught in the dark is that we feel alone. Connecting with others can be the greatest joy there is, when we know we are not alone in the world. Kindness reminds us that there is good in the world and that we get to be a part of that good.
When we practice kindness, we’re also reminded that we’re part of a larger human family. We all have our struggles, and in a world that can feel isolating, kindness is a balm. It gives us a tiny, shared moment of joy—one that ripples outward and makes our days feel a little lighter.
5. Celebrate Small Wins
There’s power in celebrating the small victories, especially on difficult days. We’re often quick to brush off our little accomplishments, dismissing them as “not enough.” But in times of struggle, those small steps forward are powerful reminders of our resilience.
One small win might be getting out of bed when it feels impossible, or finishing a task you’ve been putting off. It might be making time for self-care, reading a few pages of a book, or even just getting through a day that felt overwhelming. These wins deserve to be celebrated. Each one is a reminder that, no matter how tough things are, you’re still moving forward. You’re still here, still showing up.
6. Be Grateful for the Ordinary
Gratitude and joy are close companions. When we’re struggling, it’s easy to forget the things we already have that bring comfort and peace. But what if, each day, we looked for something ordinary to be grateful for? It might be a warm bed, a rainbow outside the office window, a roof over our heads, or a meal shared with loved ones. These may seem like everyday things, but they’re actually quite precious.
When I’m feeling low, I remind myself of the little things I’m grateful for. A favourite book, my now-working fireplace, a hot shower, a cozy pair of slippers. These ordinary things ground me and remind me that, even in the midst of struggle, I am surrounded by blessings. And in that gratitude, I find joy.
7. Let Yourself Dream, Just a Little
Sometimes, joy lies in imagining possibilities. Even during difficult times, allowing ourselves to dream, to imagine, can lift our spirits. It doesn’t mean ignoring reality, but rather giving ourselves permission to hold onto hope. Maybe you imagine a future trip you’d like to take, a new skill you’d like to learn, a renovation you would like to start, or even just a meal you want to cook next weekend.
Dreaming reminds us that there is a future beyond today’s struggle. It gives us a sense of direction, a reason to keep moving forward. And in those small dreams, we find a glimmer of excitement, a tiny bit of joy that propels us onward.
8. Embrace “Enough-ness”
Finally, and perhaps most importantly, we need to remember that we are enough, exactly as we are. We don’t have to be perfectly happy, perfectly positive, or perfectly anything to deserve joy. It’s okay to be struggling. It’s okay to feel overwhelmed. Even in those moments, we are still worthy of joy.
Letting go of the need to have it all figured out, to have all the answers or to “do it right” can be liberating. We don’t have to earn joy or prove we’re deserving. We are enough, and that simple truth is a reason for joy.
Closing Thoughts
Joy doesn’t always announce itself loudly. It doesn’t always arrive with fireworks. Sometimes, it’s soft and subtle, found in the smallest moments. But these tiny sparks can be enough to keep us going, even on the hardest days. By staying mindful, by opening ourselves to these moments, we create a space where joy can live alongside our struggles.
Today, I found joy in many tiny ways.
- a cuddle from my basset hound
- watching the flames from the fireplace warm the room
- enjoying a hot cup of coffee
- a high-five from a five-year-old
- hearing cows mooing in the field behind my school
- a sun ray coming through the window
- driving to work and not running into traffic
- turning on the hot water in the shower
- remembering how far I have come
- feeling love from my family
So, take a deep breath. Feel the ground beneath you. Look around, and let yourself find the beauty in small things. With each tiny moment of joy, you’re building a foundation of resilience, of strength, and of hope. And in that, you’re finding your way forward—one small spark at a time.
Christine Sharpe: Writer, Speaker, Leader . 
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