Microdosing Joy: A Simple Practice for When You're Tired but Busy

When life feels overwhelming, finding space for joy can feel impossible. But even the busiest schedules can make room for microdoses of happiness—small, intentional acts that lift your mood and energy.

Here’s how to start:

1. Write Your Joy List
   Think about the small things that make you happy. It could be buying flowers for yourself or a friend, dancing to your favourite Beyoncé song, or reading a book in the sunshine. Don’t overthink it—just jot down what comes to mind.

2. Note the Time Required
   Next to each item, note how long it takes. For example:

   • 5 minutes to dance to a song.
   • 30 minutes to walk your puppy.
   • 1 hour to grab coffee with a friend.

3. Create Space
   Take a close look at your diary. What can you stop doing, even temporarily? Maybe there’s a meeting that doesn’t need to happen or a task that can wait. Give yourself permission to make room.

4. Schedule Your Joy Microdoses
   Match the activities from your list to the time you’ve freed up. Whether it’s 5 minutes or an hour, schedule these moments of joy into your day like you would any other commitment.

5. Make It a Habit
   Build this practice into your routine. Joy doesn’t have to be occasional—it can be a sustainable, ongoing part of how you live and lead.

Small, intentional moments of joy can help you bounce back, stay energised, and show up more fully. It’s a practice I encourage in my Recharge Masterclass and retreats, where we explore simple, actionable ways to prioritise what brings energy and focus.

So, what’s on your joy list?