Discovering Joy Through ‘Happiness Sparks’
Have you ever noticed how a particular melody can bring a smile to your face, or how reconnecting with an old friend can brighten your day? I like to refer to these instances as ‘happiness sparks.’ In today’s world, filled with challenges and overwhelming events, embracing these sparks of joy is more crucial than ever. In my book, “The Mentally Strong Leader,” I explore the difficulty of finding these moments and emphasize the importance of intentionally incorporating more happiness sparks into our lives through mental strength and conscious decision-making.
Five Mantras for Boosting Resilience and Joy
The most resilient individuals often use specific mantras to maintain their strength and happiness. These statements help redirect focus from negative thoughts and provide small, yet significant, boosts of resilience:
- ‘It’s not what I lost, it’s what I still have’ In difficult times, it’s easy to dwell on losses—be it time, money, or even personal relationships. However, shifting your focus to what remains can significantly enhance your outlook. Embracing gratitude, as studies have shown, can greatly improve your well-being. Whether it’s appreciating gained insights, cherished relationships, or new opportunities, recognizing what you still have can make a profound difference.
- ‘There’s no such thing as a perfect path’ It’s common to regret or doubt the choices we’ve made, especially when faced with obstacles. However, understanding that life is inherently filled with unexpected twists helps in accepting the imperfections and finding joy in overcoming challenges.
- ‘Let it be’ Instead of trying to ‘let go’ of frustrating experiences—which can sometimes deepen the irritation—opt for ‘let it be.’ This approach involves accepting the situation and your emotions as valid, without trying to force them out of your mind. This acceptance is a more effective way to move forward positively.
- ‘Big picture, small step’ When setbacks occur, maintaining perspective is crucial. Remind yourself of the bigger picture and the ultimate goals you have set. This mindset not only minimizes the impact of current challenges but also helps identify actionable steps that can lead back to a positive path, one small step at a time.
- ‘Adversity creates beliefs, not consequences’ Inspired by cognitive behavioral therapy’s ABC model, this mantra reminds us that our response to adversity shapes our outcomes, not the adversity itself. By choosing to view challenges as opportunities for growth and learning, we can foster positive beliefs and outcomes.
Avoiding the ‘I’ll be happy when…’ Trap
It’s easy to fall into the mindset that happiness is a future state dependent on achieving certain goals or acquiring material possessions. However, this belief can prevent us from experiencing joy in the present. Instead, adopting what I term “grindfulness”—a blend of gratitude and mindfulness—can help us appreciate the small, positive aspects of our current circumstances. This practice encourages us to find and savor joy in everyday moments.
Scott Mautz, a renowned speaker, trainer, and LinkedIn Learning instructor, has extensive experience in leading large-scale businesses at Procter & Gamble and shares his insights on emotional, thought, and behavior regulation in his writing. Follow his teachings for more strategies on leading a mentally strong and joyful life.
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