The holidays can be equal parts sparkle and stress — joyful gatherings on one hand, and year-end deadlines, travel logistics, and to-do lists that seem to grow overnight on the other. If joy has slipped a little lower on your priority list, here’s some reassuring news: it doesn’t take much to bring it back.

In a global digital well-being project involving more than 17,000 participants across 169 countries, researchers found that spending just 5–10 minutes a day for one week on small “micro-acts of joy” — such as gratitude, kindness, or moments of awe — led to measurable improvements in emotional well-being, reduced stress, and even better sleep. A few intentional minutes each day can meaningfully shift how a week — and a season — feels.

Here are a few simple ways to invite more joy into the holiday weeks ahead:

Find Awe in the Outdoors

Nature has a remarkable ability to pull us out of our heads and into the present moment. Participants in the study described experiencing transcendental joy when surrounded by landscapes larger than life — oceans, mountains, lakes, and waterfalls. Many even expressed a sense of awe when viewing the sunset at the end of a dark day – a reminder that a single breathtaking moment can change our perspective.

Practice Kindness — It Comes Right Back to You

Reflect on your core values and how generosity fits into your daily life. Being kind to yourself and to others isn’t just meaningful — it’s one of the fastest ways to lift your mood. Celebrating someone else’s joy or offering a simple act of goodwill delivers an immediate emotional boost.

Revisit Gratitude

Make a short list of eight things you’re grateful for — big milestones, small comforts, or people who made a difference this year. Then, let someone know why you appreciate them. Gratitude strengthens connection, and connection is one of the most powerful sources of joy during the holidays.

Try on a Brighter Lens

It’s easy to assume that difficult experiences automatically lead to negative outcomes. But optimism is a skill rooted in perspective. Take a moment to recall a past challenge and identify the positive result that ultimately came from it. That small mental shift can influence how you navigate whatever comes next.

The takeaway is simple: joy doesn’t require a grand gesture

It’s a small, steady practice. In a season that often asks a lot from us, giving yourself a few intentional minutes each day to pause, breathe, and look for light can make all the difference.