green abstract particlesmission joy logo

The Science
of Joy

decorative orange dots

The latest neuroscience now confirms what life experience and spiritual traditions have been telling us for thousands of years:

Joy is an inside job.

This is the best news ever.

It means that we don’t have to simply hope that we’ll feel better, someday, maybe. We can take the reins and create more JOY for ourselves.

two women enjoying each other's company
HHDL and a child reading off of a board

Joy is happiness 
with a purpose

Think of JOY as a more meaningful type of happiness. ’Hedonistic happiness’ is fleeting, and only includes emotions we tend to think of as positive. ’Eudaimonic happiness’ includes meaning, growth, and acceptance. Even of emotions we may call negative.

(Don’t know how to pronounce ‘eudaimonic’? That’s where saying ‘JOY’ comes in handy.)

STOP!!

have you heard about the big joy project?

There is some great info on this page but before you check it out, give yourself the gift of JOY and sign up for the BIG JOY Project.

In just 7 minutes a day for 7 days you can create some JOY for yourself AND be part of the largest-ever citizen science project on JOY! Isn't that amazing?!

BRING ON THE BIG JOY!

We’ve all been there:

We’re feeling low and want to reach for something to help us feel even just a little bit better.

A common default: scroll on our phone or grab a favorite snack--anything to take the edge off. But science now shows us things that work WAY better.

We can all relate to feeling low and wanting to reach for something to help us feel even just a little bit better, if only for a moment.

But science now shows us things that work WAY better actually to boost your JOY over the long term, and they take less time than scrolling on our phone or picking up that bit of comfort food.

DON’T WAIT FOR JOY.

MAKE YOUR OWN JOY NOW!

What Exactly Should We Do?

Neuroscience and psychology now have the answers. Well, a good number of the answers anyway, and science is uncovering more exciting discoveries every day.

(They will look strikingly familiar to what ancient wisdom has been pointing to since… ancient times.)

Here are four easy ACTS OF JOY to start with, scientifically proven to help you feel more JOY.
1

kindness

Try this:

  • Do a small thing to help someone else, or the world.

Bonus – Do 5 kind things in one day, and feel stronger effects all week!

Why?

Science shows that when we do something kind for another person or for the world--even when it’s tiny and takes only a few seconds-- the JOY effect for us is BIG.

2

Gratitude

try this:

  • List 8 things you’re grateful for, or
  • Write 3 gratitude notes.

Bonus – Do this once a week for max impact.

Why?

Studies have shown these exact dosages of gratitude to be optimal for helping us feel more joyful. Imagine that! Better yet, try it!

3

Reframing

try this:

  • List 3 potential ‘bright sides’ to a problem you’re facing, or
  • Ask yourself, 5 years from now, will the thing that is bothering you still matter?

Bonus – Think of one of your heroes. How might they see your situation?

Why?

Looking for ‘silver linings’ actually does help us feel better, studies show. And when we notice one silver lining, we’re more likely to notice others!

4

Connection

try this:

  • Send a friend a quick text message that will make them smile, or
  • Tell a family member or friend about something small or large that you’re struggling with.
  • Tell someone you're grateful or do an act of kindness for someone, which builds connection.

Bonus – Join or re-engage with an already established group, online or in-person, and interact with at least one person.

Why?

The science is clear: the single most significant predictor of mental and physical health is the amount and quality of human connections we have. We were all born to connect!

These 4 Acts of JOY are just the tip of the iceberg. 
Discover more by taking part in The BIG JOY Project!

The BIG JOY Project is a collaboration between Mission: JOY and leading scientists from UC Berkeley, UC San Francisco, Harvard and 14 other institutions. It is the largest ever citizen science research project focused specifically on JOY!
7 minutes x 7 days gets you:
  • An immediate boost in your mood
  • An individualized JOY Report about the amount of JOY you created for yourself
  • Insights about how you can best increase your own JOY going forward
  • An additional boost of JOY, knowing that you are part of a global project that will advance the science of JOY and benefit people around the world
...all for absolutely no charge!

IF YOU LIKEd THOSE,

YOU'LL LOVE BIG JOY!

7 minutes x 7 days gets you:
  • An immediate boost in your mood
  • An individualized JOY Report about the amount of JOY you created for yourself
  • Insights about how you can best increase your own JOY going forward
  • An additional boost of JOY, knowing that you are part of a global project that will advance the science of JOY and benefit people around the world
...all for absolutely no charge!

Why Bother to Create More JOY?

225 scientific studies show that people with more eudaimonic happiness, i.e., JOY:

  • Are more productive at work and more creative
  • Make more money and have more sought-after jobs
  • Are more effective leaders and negotiators
  • Are more likely to marry and have fulfilling marriages, and less likely to divorce
  • Have more friends and social support
  • Have stronger immune systems, are physically healthier, and even live longer
  • Are more helpful and philanthropic
  • Show more resilience to stress and trauma

Get everything you need to know about joy, all on one page.

MORE ABOUt THE SCIENCE

Checking in with your mental health is important, but doing so can trigger a strong emotional response. If you feel like you are in need of support, we urge you to please seek out services that are available to you locally or click here for a small collection of Mental Health Resources.

Get started practicing joy with our tips

download the pdf

Learn more about the film

the film

Recent posts

Joy Stories

Yam, Israel

I was focused on art and design for the most
Learn More
Joy Stories

Rebecca, United States

After the birth of our first child, I was separated
Learn More
Notes to Arch

Rebecca, United States

Dear Family of Arch and Team,I love your father and
Learn More
Notes to HHDL

Rebecca, United States

Dear Dalai Lama, Thank you for your practical wisdom and
Learn More
More places to find joy!
crossmenu
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram