Why science says daily micro-acts of joy are worth your time – especially in the workplace
“I just don’t have time.”
It’s a common refrain—especially in helping professions. We’re busy supporting others, fielding crises, fixing systems, managing expectations. Joy, if it features at all, often feels like a long-lost luxury.
But what if cultivating more joy didn’t require a radical life overhaul?
What if it took just 5 minutes a day?
That’s the idea behind the Big Joy Project, a global initiative that studied how tiny, intentional habits can significantly boost well-being—even in the busiest, most emotionally demanding lives.
Let’s break it down.
What is the Big Joy Project?
Led by the Greater Good Science Center at UC Berkeley, the Big Joy Project is a massive global experiment involving:
- 60,000+ participants
- 169 countries
- A simple premise: try one small, daily act known to foster joy, and track your experience.
Participants completed a 7-day challenge using scientifically-backed “micro-acts of joy”—each taking 5–10 minutes or less. The results?
Noticeable increases in happiness, emotional resilience, and life satisfaction—regardless of age, income, or background.
The 7 Micro-Habits of Joy
Here are the habits that delivered the biggest emotional return on investment:
1. Gratitude
Write down one thing you’re grateful for today.
🟢 Why it works: Shifts focus from what’s missing to what’s present.
💡 Try this at work: Start a team meeting by sharing one small win or appreciation.
2. Acts of Kindness
Do something thoughtful for someone—send a kind message, bring someone a coffee, offer help.
🟢 Why it works: Giving boosts oxytocin, builds social trust.
💡 In coaching: Suggest clients “bookend” their day with a kind gesture.
3. Awe
Pause and notice something vast or beautiful—nature, art, music, even a sunrise.
🟢 Why it works: Awe reduces ego and stress, making problems feel smaller.
💡 Quick fix: Stand outside. Look up. Breathe.
4. Mindful Moments
Take 10 slow breaths. Notice the sensations of sitting. Feel your feet on the ground.
🟢 Why it works: Anchors you in the present and calms the nervous system.
💡 Use this: Before a difficult conversation or performance review.
5. Expressing Values
Do one thing that aligns with what you care about—like fairness, learning, humour, or creativity.
🟢 Why it works: Builds integrity and purpose.
💡 Tip: Ask clients, “What’s one small thing you could do today to honour a value?”
6. Connection
Reach out to someone—send a text, share a laugh, or check in.
🟢 Why it works: Social bonds buffer stress and boost mood.
💡 HR use: Create space for informal connection—even virtually.
7. Celebrating Success
Acknowledge something you did well today.
🟢 Why it works: Reinforces capability and self-worth.
💡 At work: End meetings with “What went well?”
These aren’t massive lifestyle shifts. They’re psychological micro-doses—small, meaningful nudges toward joy.
Why These Tiny Habits Matter
Unlike big goals, these practices are:
- Low-effort, high-impact
- Evidence-based, with measurable effects
- Accessible, regardless of income, time, or energy levels
The magic isn’t in the size of the action—it’s in the consistency.
Neuroscience tells us that repeated small actions reshape the brain over time (thanks, neuroplasticity). They build emotional resilience like reps at the gym—without the gym.
And in the workplace? These habits support:
- Lower burnout
- Increased engagement
- Greater emotional regulation
- Healthier teams
How to Start (Without Overcomplicating It)
Here’s how to bring joy habits into your life or workplace:
| Situation | Joy Habit | How |
|---|---|---|
| Feeling stuck or blah | Gratitude | Jot down one thing that didn’t suck today. |
| Heading into a hard conversation | Mindful moment | Take 10 breaths. Say nothing else. |
| Burnt out from emotional labour | Awe | Step outside. Find something bigger than you. |
| Tense workplace atmosphere | Kindness | Start a team chat with appreciation. |
| Coaching a lost client | Values | Ask: “What feels like you today?” |
| Feeling like nothing’s working | Celebrate success | Write: “I showed up. That counts.” |
You don’t need to try all seven. Pick one that resonates. Do it daily for a week. Let it become a habit.
The Big Joy Project reminds us that joy isn’t a luxury. It’s a daily act of resistance.
It’s the tiny choice to reconnect to something human—even in the middle of policies, spreadsheets, and tough conversations.
What did you learn? 