In my new book, “Resilient,” I provide practical strategies for developing the 12 inner-strengths essential for long-term well-being in a changing world. One of these strengths is Enjoying Life.
Imagine if there were a pill for enjoyment—ads would be on TV every night. Enjoying simple experiences, like petting a cat, having a drink when you’re thirsty, or sharing a smile with a friend, can reduce stress hormones, boost the immune system, and help you calm down when you’re feeling anxious or frustrated.
When you increase your enjoyment, key neurochemicals like dopamine, norepinephrine, and natural opioids become more active. Deep in your brain, dopamine helps prioritize and pursue actions that feel rewarding. This means that if you focus on the enjoyable aspects of activities like exercising, eating well, or tackling a difficult project, you’ll find yourself more motivated to do them. Norepinephrine keeps you alert and engaged, which can be especially helpful during a dull meeting—finding something enjoyable about it can keep you awake and make you more effective. Natural opioids, like endorphins, calm you down and reduce both physical and emotional pain.
Dopamine and norepinephrine together help solidify enjoyable experiences into lasting mental resources. For instance, if you want to be more patient at home or work, find moments where you can practice patience. Focus on what you enjoy about those moments, like the sense of calm it brings. By enjoying the experience of patience, you turn it into a positive trait embedded in your brain.
Taking time to enjoy life is a powerful form of self-care. Think about the simple things you enjoy, like the smell of coffee, chatting with your kids, or watching a blade of grass grow through the sidewalk. What’s on your own list? It doesn’t have to be grand moments; even small joys in tough times count. Maybe it’s feeling friendly with someone, relaxing when you exhale, or the ease into sleep after a tough day. You can always find something to enjoy within your own mind, like a private joke or recognizing your own kind heart.
These small moments of enjoyment teach us a big lesson: it’s the little things, consistently experienced, that make the most significant difference. There’s a Tibetan saying: If you take care of the minutes, the years will take care of themselves.
The most important minute in life is the next one. We can’t change the past, and our influence on the future is limited. But the next minute, full of potential, is always within our reach.
Think about ways you can support yourself, address your pain with care, accept who you are, and enjoy whatever you can find joy in. Each minute offers opportunities for healing, learning, and growing. Minute by minute, step by step, strength by strength, you can cultivate more good within yourself, benefiting you and those around you.