My Ridiculously Simple Joy Practice

It works, even when life doesn't

“When you do things from your soul, you feel a river moving in you, a joy.” Rumi

I’ve had a daily joy practice for three years. I rarely skip a day. I even do this practice when I’m traveling, sick, or have had an absolutely awful day.

It’s simple, impactful, and keeps me anchored, especially during weeks, months, or entire seasons—when I’m feeling untethered.

I’ll share more about it in a minute.

But first—this week? This month?

(yeah, I know we’re only halfway through January, but…)

Big Thunder Mountain at Disney World has less ups and downs and twists and turns.

Oh, January.

A Heart-Filled Matcha Latte

The week started well enough (hello, beautiful first full moon of 2025), and then, things kinda went downhill.

I found myself irritated, a bit panicky, disheartened, and sad.

Wednesday morning, I woke up feeling off, the weight and worry of the week pushing down on me.

I fixed myself a matcha latte, moving quickly, probably rushing a bit. My brain running through my daily tasks.

But then, I looked down at my mug and saw this: 👇🏽

A perfectly perfect heart floating amongst the bubbles.

I stopped. I smiled.

I paused. I noticed.

I took a picture and a video.

Joy.

When I tell you this little foamy bubble made my day—believe it. I shared it with my friends, posted it on my Instagram stories, and wrote it in my joy journal.

The Joy of Joy Journaling

In the fall of 2021, life was a lot. Despite it being the year that I officially became a coach, got published, and started my newsletter, my personal life was experiencing low lows.

One November afternoon, I sat down with my daughter, all of our planning supplies spread out on a table. Pens clicking, peeling stickers, washi tape decorating pages.

Joy. I needed more of it.

I created a joy journal page and committed to writing down at least one thing that brought me joy that day.

A day turned into a week.

Weeks into months.

Months into years.

And if you’ve been reading my work for a while, you know how much I talk about joy.

This one-minute practice, usually done at night, has made a tremendous difference in my heart and soul.

When we practice looking for joy—seeking it out—it becomes easier to find. It becomes easier to take hold of.

When we hold space for joy, even amid pain, suffering, and sh*t shows that might be overwhelming us, we are giving back to ourselves.

Joy begets joy. Even when things suck.

The Joy Journal Challenge

I couldn’t talk about this practice without giving you something to start with, so you can download my free guide here. Need a chill playlist? I’ve got you. Listen here.

Give yourself a week or a month. Write down anything and everything that brings you JOY!

• A double-stuffed Oreo? Joy.

• A fabulous new lip gloss? Joy.

• A sunset walk + a true crime podcast? Double Joy. (okay, at least for me)

• A text thread with your bestest girlfriends that’s filled with gifs and inside jokes? JOY!

And because I’m the oldest child and a Capricorn and a wee bit bossy, I’d love for you to report back to me.

• What patterns do you notice?

• How do you feel when you’re recording your daily joys?

• Does finding joy feel too hard?

Oh, in case you’re wondering, I can’t get the song “Joy And Pain” by Rob Base and DJ EZ Rock out of my head. It takes me back to middle and high school dances. Joy.

Vanessa 🦋

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