In a world that often moves too fast and feels overwhelming, pausing to notice joy can be a radical act of self-care. This morning, I spotted joy in my cup of coffee—the smell of the beans as I ground them, the way the steam curled up from my favorite mug in the early light, and the warmth in my hands as I took my first sip. That’s the magic of Joy Spotting.
I came across this concept from a fellow substacker,
- here is her post.I think of Joy Spotting as a close cousin to making a gratitude list. But unlike a gratitude list, which often reflects on past moments, Joy Spotting is about catching joy in real-time—being present with it as it unfolds. It’s a practice I’ve enjoyed, and I like to think of it as a game. Some days, joy is easy to find; other days, it hides a little, waiting for me to slow down and look more closely.
Like a gratitude practice, Joy Spotting invites us to intentionally notice and appreciate moments of joy throughout the day—whether small, fleeting, or profound.
For me, joy appears in the stillness of dawn, watching the sky fill with golden light and feeling my heart expand in response. It’s in the sight of a robin outside my window, a tiny harbinger of spring amid the lingering snow. And it’s in the bright-eyed wonder of my granddaughter as she nears her first birthday, absorbing the world with awe.
The more I slow down and bring mindfulness into my day, the more moments of joy I seem to find. Scientists call this neuroplasticity, but I think it is proof that what we focus on grows. Research shows that intentionally noticing positive moments can rewire our brains, helping us build resilience and improve overall well-being.
“What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.” Robin Sharma
So today, what joy might we find and take note of?
Joy Spotting Starters
(From Alex Elle’s substack post …)
Need a nudge? Here are some daily thought starters:
A small kindness I witnessed today…
A color that made me feel happy…
A song or sound that lifted my mood…
Something unexpected that made me smile…
A comforting scent I noticed…
A person or pet that brought me joy today…
A tiny victory I celebrated…
A food or drink that delighted me…
A piece of nature that caught my eye…
A moment where I felt at peace…
A funny or heartwarming conversation I had…
A texture or fabric that felt nice to touch…
A memory that resurfaced and made me happy…
Something I created or worked on that brought me joy…
A moment of stillness I appreciated…
A lesson learned along the way...
I also created a free printable Joy Spotting Journal Page to help you start your practice.
“It is during our darkest moments that we must focus to see the light.”
Aristotle Onassis
I hope you find Joy Spotting as fun and meaningful as I have. In a time when so much of the world feels stressful, this small practice can be a powerful way to bring light into our daily lives.
I’d love to hear from you—what small joys did you spot today? Feel free to share in the comments below.
Happy Joy Spotting!
Joy-spotting equals Keeping my Joy. I try to start every day with joy and fight to keep it.
When a challenge or bad vibe comes my way I look to address it with joy, not easy everyday.
Protecting my joy is worth the time and focus.
"catching joy in real-time" - what a perfect way to think about it!