Joy is often viewed as something some people naturally have, but it can be intentionally cultivated. Small acts of savoring can gradually rewire the brain toward more positive states.
One way to cultivate joy is by finding activities that invite “flow”—a term researchers use to describe moments when we become fully immersed in an activity and everything else fades away.
Flow happens when challenge and skill are in perfect balance. The activity is engaging but not so difficult that it overwhelms us. It trains the brain’s positive emotion circuits, strengthening pathways linked to attention, motivation, and creativity.
Activities that invite flow differ from person to person and can include:
- Puzzling or video games
- Cooking
- Crocheting
- Painting
- Poetry
Joy is also collective—something we share. Shared laughter, body doubling, or acts of hospitality remind us that joy grows stronger when practiced in community. Even a potluck dinner, movie night, or phone call can counter isolation, making joy a renewable resource we create with others.
