How to Cultivate Happiness and Positivity in Your Life

Joy is a powerful and uplifting emotion that can bring positivity and happiness into our lives. Unfortunately, in our busy, stressful lives, it is easy to get caught up in negative emotions like anger, frustration, and sadness, leaving little room for joy. But learning how to practise joy can significantly improve our mental and physical well-being, and help us live a more fulfilled life. In this blog post, we will explore different ways to cultivate joy and discover how to experience this emotion more frequently in our daily lives.


Gratitude Practice

One of the best ways to practise joy is to cultivate gratitude. Writing down three things you are grateful for every day can help you focus on the positive things in your life. Whether you are grateful for your health, a warm cup of coffee in the morning, or spending time with loved ones, make sure to acknowledge these blessings daily. Gratitude can help shift your focus from what you don’t have to what you do have, and that shift can bring more joy and positivity into your life.



Another powerful way to practise joy is through mindfulness. Mindfulness involves being present in the moment, paying attention to your surroundings, and tuning into your emotions. When you are mindful, you become more aware of the present moment, and you are less likely to get caught up in negative emotions like worry or regret. Practice mindfulness by taking a moment each day to close your eyes and focus on your breath. Or, try incorporating mindful activities like walking, gardening, or yoga into your daily routine.


Surround Yourself with Positivity

One of the most effective ways to practise joy is to surround yourself with positive people and situations. Spend time with friends and family who uplift you, and engage in activities that bring you joy. While we can’t control everything that happens in our lives, we can choose how we respond to those situations. When you are faced with a negative situation or difficult emotion, try to shift your perspective and focus on the positive aspects. Surrounding yourself with positivity can help you cultivate a more positive mindset and bring more joy into your life.


Practice Self-Care

Finally, practising self-care is essential for cultivating joy and happiness. Taking care of your physical and emotional needs is critical to your well-being, and it can help reduce stress and increase happiness. Make sure to take time each day to do something that brings you joy, whether that’s taking a bubble bath, reading a book, or going for a walk. Also, prioritise your physical health by eating a healthy diet, getting enough sleep, and exercising regularly.


Practising joy is not always easy, and it may take time to cultivate this emotion. But by incorporating these simple practices into your daily life, you can begin to experience more joy and happiness each day. Cultivating gratitude, practising mindfulness, surrounding yourself with positivity, and practising self-care are all excellent ways to bring joy into your life. Remember, joy is not a destination; it is a journey. So, enjoy the journey and savour every moment along the way.


Want to know more? Discover more about the benefits of scientific mindfulness meditation for cultivating happiness in Dr. Elise Bialylew’s book The Happiness Plan 💛


"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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