2 Minutes A Day Can Improve Your Mood

Committing to Joy & Pleasure

Photo by Noah Silliman on Unsplash

Are you willing to commit 2 minutes per day if it would improve your mood? If it would improve your life?

What To Do:

Commit to 2 Minutes a Day for Joy or Pleasure

Do something for pleasure or joy for at least 2 minutes per day. If you want more, then spend more time. If you want to commit to a longer time, then do that. It’s easy to start small and then work your way up.

Why:

You’re worth it!

It’s a commitment to yourself and for yourself, and will benefit not only you but those around you. Why? Because you’re doing something for yourself, with the intention and purpose of joy or pleasure.

By consciously focusing on your joy or pleasure, it gets easier to recognize joy and pleasure more often. Plus, this rewires the brain for happiness. Yay for neuroplasticity!

You’re worthy of pleasure!
You’re worthy of joy!

How To (with Tips):

Start a List

Start a list of what brings you joy or pleasure. Add to it as you think of new things.

Below are some suggestions for a list. What’s on your list?

Do One Thing Daily

Do at least one thing from your list (or that you could add to your list) each day. It’s only two minutes. Or longer if you wish.

Set a Reasonable Time Minimum

Set your reasonable time minimum. 2 minutes? 5 minutes? If in doubt, start small. You can choose to continue your activity for longer if you wish.

Make sure to keep you minimum commitment to something that’s reasonable and realistic. Starting with a goal that’s too high can be intimidating or unsustainable. You can always change your goal to more or less time.

Savour the Experience

Notice the pleasure. Feel the joy. Feel it in your body. Embrace it.

Want A Gold Star? Track Your Accomplishments

Start a calendar to track your progress. Activate your reward centre.

Give yourself a sticker or gold star for each day you practice joy or pleasure. Give yourself extra stickers or gold stars if you practice joy/pleasure more times throughout the day.

Ideas for Joy

• Singing or playing music
• Painting, doodling, or drawing
• Creating or building something
• Connect with a friend or family member
• Put your bare feet on the ground, or hands on nature
• Connect with nature
• Gardening
• Riding a bike
• Exercising
• Self Massage
• Massaging your scalp or body in the shower
• Reading
• Writing
• Meditating
• Stretching
• Doing something for another person
• Feeling the textures of a soft blanket, toy or pet (get consent if it’s a living being!)

What’s on your list for joy?