Based on findings from the Big Joy Project featured in Good Housekeeping
In today’s fast-paced world, finding time for self-care can feel like a luxury. But what if just 5 minutes a day could significantly boost your happiness and well-being?
A recent study, the Big Joy Project, suggests that small, intentional acts of joy can have a surprisingly powerful impact.
The Big Joy Project: A Global Experiment
Inspired by the teachings of the Dalai Lama and Archbishop Desmond Tutu, researchers at the Affective Science and Psychophysiology Laboratory at Miami University sought to discover if small, science-backed actions could increase happiness levels.
As Dr. Darwin A. Guevarra, Ph.D., assistant professor and director of the lab, explains, “Their message is simple but powerful: joy isn’t just for a lucky few, it’s something everyone can cultivate, even during tough times.”
The project invited over 17,000 participants from 169 countries to engage in “micro acts” of joy for just 5 to10 minutes each day for a week.
READ: The Power of Journaling — How Writing Can Help You Through Tough Times
The Results Are In: Joy is Accessible
The study’s findings were remarkable. Participants reported significant improvements in happiness and overall well-being.
They also experienced decreased stress, better sleep quality, and a greater sense of emotional well-being. The more “joy snacks” people incorporated into their day, the greater the positive impact.
According to Guevarra, these activities are “what I sometimes call ‘joy snacks.’ The idea is to make it easy and approachable.”
How to Infuse Your Day with Joy
The best part? These happiness-boosting activities are simple and accessible to everyone.
Here are a few ideas inspired by the Big Joy Project:
- Gratitude note: Write a short note expressing gratitude to someone
- Acts of kindness: Do something kind for another person
- Awe appreciation: Take a moment to appreciate something awe-inspiring, like a sunset or a beautiful tree
- Celebrate others: Ask someone to share a recent moment of pride or joy
- Reframe frustrations: Identify three good things that came from a recent frustration
- Contribute to others’ well-being: Reflect on how you can contribute to someone else’s well-being
READ: The Happiness Hangover — Why We Feel Sad After a Happy Event
The Science Behind the Smiles
The researchers believe these small actions are effective because they tap into core psychological mechanisms.
“We believe these small actions are powerful because they tap into the same core psychological mechanisms that longer interventions do,” says Dr. Guevarra, “Like generating positive emotions, reinforcing a sense of meaning and fulfilling our need for connection and relatedness.”
You don’t need grand gestures or hours of meditation to cultivate joy.
TAKE 5 MINUTES TO WRITE DOWN ONE THING YOU ARE GRATEFUL FOR
As Guevarra notes, “The main takeaway is that simple acts of joy, done for just 5 to 10 minutes a day, can really boost your happiness and well-being.”
By intentionally incorporating small, joyful activities into your daily routine, you can significantly improve your happiness, health, and overall well-being.
Source: A New Study Says If You Do This for 5 Minutes a Day, You’ll Be Happier, Good Housekeeping (June 29, 2025)
Photo by Gabrielle Henderson on Unsplash
DISCLAIMER
This article provides general information and does not constitute medical advice. Consult your healthcare provider for personalized recommendations. If symptoms persist, consult your doctor.
