Are you also waiting for that big vacation to finally be happy? Or until the kids have left home? Stop it for a moment. Because a recent study of 17,000 people worldwide shows: happiness lies in those little moments in between. They call them joy snacks—and no, it's not about that hidden chocolate bar in the freezer (although...).
What exactly are joy snacks?
Imagine this: you're stuck in traffic, the kids are whining in the back, and you're thinking about tomorrow's deadline. Instead of stressing, you send a sweet text to your friend. Or you put on your favorite song and sing along at the top of your lungs. These are joy snacks—mini-moments of 5 minutes that give your day a positive twist.
The best part? You don't have to do anything special. No mindfulness retreat, no weekend getaway. Just little things you can squeeze in between clearing the breakfast table and that Teams meeting.
Why does this actually work?
Simple: you break out of autopilot for a moment. You know, that mode where you get up in the morning, make coffee, take the kids to school, and before you know it, it's already bedtime. By consciously grabbing a joy snack, you're signaling your brain: hey, pay attention, something fun is happening here!
3 Joy Snacks You Can Try Today
1. The morning boost
Before your first coffee—yes, really, before that coffee—write down one thing you're happy about. It could be anything: that your partner started the dishwasher, that the sun is shining, or that your new mascara isn't running. Stick the note on your mirror and smile.
2. The lunchtime love
Between sandwich-making sessions, send a random compliment to someone. Your colleague with those cool shoes, your neighbor who always waves so cheerfully, or your child who packed their bag without complaining. A small gesture, a big impact.
3. The evening check
While you wait for Netflix to finally load, name three things out loud that went well today. Yes, out loud. Even if your partner gives you a strange look. That perfect cappuccino foam counts too!
How do you make it a habit?
Start small. Choose one joy snack and eat it for a week. Set a reminder on your phone if you forget (we get it, you have enough on your plate). After a week, it'll feel like brushing your teeth—you'll just do it.
The bottom line
Happiness doesn't have to be grand and sweeping. It's not in that distant dream vacation or when everything is finally perfect. It's in those little moments when you pause and think: actually, this is pretty nice.
So come on, grab your first joy snack. Your deadline will wait. Because you know what? Happy people work more efficiently anyway. Win-win!
Start today! Which joy snack will you try first? And even better: invite a friend to join you. Because snacking together is twice as fun (and that doesn't just apply to bitterballen).
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