Joy! Joy! Joy!

Let’s start with a clarification: happiness and joy are not identical twins. Happiness is that bubbly high you get from winning a raffle or finding a parking spot downtown—it’s external, fleeting, like confetti in the wind. Joy, on the other hand, is more of a soul-deep warmth—steady, internal, and linked to meaning and purpose. Happiness is like a 4th of July sparkler and joy is a campfire that keeps you cozy when life gets chilly.

Research says we all need three things for a fulfilling life: achievement, meaning, and joy.

Most overachievers nail the first two. But joy? That elusive third wheel often gets left in the dust under a pile of emails and grocery lists for our resident overachievers.

Why? It is just a matter of time, or rather lack thereof. A study of 1,500 busy Harvard alums found that after work, chores, and basic hygiene, people had a whopping three hours a day left for discretionary joy-seeking. How those three hours are spent is as important as the three hours themselves. Some folks squeezed the last drop of joy out of those hours and others, well, not so much.

So, how do the joy-masters do it?

• Engage with Others: Want joy? Get yourself some good friends—and Kirsten called it -particularly some friends who are good at joy - aka Crina. Meaningful conversation, shared laughs, music and maybe even some outdoor adventure. Joy multiplies when it’s a group project.
• Avoid the Couch Trap: Passive downtime (we’re looking at you, Netflix and doomscrolling) scores low on the joy meter. Opt for active pursuits—gardening, hiking, baking, even volunteering. Your joy-o-meter will thank you.
• Follow Your Passion: Do what you love. Autonomy is joy’s secret sauce.
• Mix It Up: Variety is the spice of joyful life. Too much of one hobby leads to diminishing returns (yes, even pickleball). Keep your free time fresh.
• Protect Your Time: Guard your off-hours like a mama bear. Detaching from work is essential. Each extra work hour may rob you of joy—each hour of leisure gives it back.

In the end, joy isn’t a luxury—it’s a rebellion, a survival tactic, and maybe, just maybe, your best productivity hack yet.

How the Busiest People Find Joy

Unwrapping the Science of Joy - John Templeton Foundation