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It’s the little things in life that tend to bring the most joy. That hot cup of coffee first thing in the morning while the rest of the world is still sleeping. The first kiss on the perfect cheek of a new grandchild. That quiet moment with just you, a pen, and a brand-new journal for all your thoughts. The joyful smile after you give someone a compliment. These small moments can fill us up with warmth.
Many people believe that even tiny random acts of kindness can make an enormous difference to the person who receives them as well as to the person who gives them. And most people know that being kind to yourself – whether that’s positive self-talk or time for self-care – can have a positive impact.
Now, researchers for the BIG JOY Project can prove it. This study found that those who did something small yet positive every day experienced a significant improvement in their emotional well-being over the span of a week. The researchers call these moments “micro-acts” of joy.1
Micro-Acts of Joy
To test out what micro-acts can do over time, researchers opened their study to those across the world. After filling out a survey designed to uncover certain attitudes and emotions, study participants are then tasked with completing certain small acts every day. According to Greater Good Magazine, here is the rough guideline:2
· Spread kindness. Make a list of people you might see today and write down one thing you could do to make their day better.
· Look at values. What matters to you? Rank your values and write down how those values show up in your day-to-day life.
· Store up gratitude. Make another list, this one about things to be grateful for.
· Take a moment. Watch a short video or listen to a song or read a poem that inspires you.
· Reframe hardship. Think about a time when you were frustrated or upset, and write down at least three positive things about that difficult experience.
· Share joy. Ask someone today about a time when they were very happy.
· Reflect. Listen to an audio-guided meditation on how you can be part of the goodness in the world.
Note that some of these seven daily tasks are focused on acts of kindness involving others, while the rest are about you. Reflecting, journaling, and practicing gratitude are just a few of the ways you can be kind to yourself on a daily basis.
The study is a collaboration between the Greater Good Science Center at UC Berkeley and several other research institutions. The study is open to anyone. So far, over 70,000 people have engaged with the project, which requires a person to complete surveys before and after their adventurous week of kindness.
The results thus far prove that those micro-acts work wonders. Emotional well-being leaped by 26% while positive emotions increased by 23%. In addition, participants reported that their relationships had improved, they felt more empowered, and they even slept better!
How BIG JOY Translates to Caregiving
As a person gets deeper into their caregiving journey, they might find that their hope and optimism begins to wane. Burnout is quite common in caregiving. According to the Cleveland Clinic, 60% of caregivers report symptoms of burnout.3 Dealing with the emotional fatigue of caregiving can make it tough not only on the caregiver, but on the loved one they are watching over.
However, micro-acts of love that are tailored to your caregiving journey could be the key to more happiness, more fun, and even more silliness in your day-to-day life. It’s been said that children laugh 500 times a day, while adults laugh just 15 – 100 times a day. Try these ideas out to get more joy in your soul:
· Choose one thing you can do today to make your loved one’s life better and do it.
· Write down your values but go further by sharing what you wrote with your loved one. Talk about where those values come from.
· Make a list of things to be grateful for as a caregiver.
· Watch a short video about caregiving that inspires you.
· Ask your loved one about a time when they were upset or angry. What were the positive things that came out of that? It opens the door to deep questions and conversation.
· Ask your loved one about a time when they were very happy. What were the circumstances? Why were they so happy? That opens the door to good conversations about family, friends, and life in general.
· Find an audio-guided meditation on goodness in the world and share it with your loved one. Going through the meditation together can be a wonderful bonding experience.
As you go about performing these micro-acts, you will naturally think about things you can do for others to make their lives easier or better. But it’s also a wonderful thing to consider what you can do for yourself. One good option lies in giving your loved one something to keep them safe, which then translates into peace of mind for you: a medical alert bracelet or wristband. This handy little device ensures that if your loved one suffers a fall or any type of emergency, they can get help immediately, even if you aren’t there with them. They can press the button alarm for any sort of emergency or accident, and within moments a trained professional from a 24/7 monitoring center will be on the line, ready to assess the situation and send the necessary assistance.
Going Beyond Joy
Small acts of kindness can slowly build up a sense of well-being and joy. But they can also give you other benefits that you might not have considered. For instance, intentionally planning out a micro-act immediately gives you a feeling of control over what you will do that day. That alone is enough to make a person feel empowered, which can improve mental and emotional well-being.
Feeling in control can also help you cope when things go wrong – and in caregiving, things can sometimes go sideways. As your levels of stress slowly drop, you become better able to cope with the pressures. Research has shown that those who take things one small step at a time have an easier time coping with anxiety.
A strong feeling of goodwill also comes into play. This can be especially helpful during a time when the troubles of the world seem to be overwhelming. The more you can give to help someone else, the more you will feel as though you can handle what the world is throwing at you.
Micro-acts reduce stress, anxiety, and even depression. As you perform these daily acts, you can develop a more positive mindset, which can translate into happiness. And if you perform them with your loved one, the deepening relationship you have with them can eliminate some stress and anxiety, too.
But it’s very important to continue micro-acts and add new ones over time. That’s because just as with exercise, if you stop doing it for too long, eventually you will lose all the good things you gained. Look at micro-acts as a daily opportunity to flex the muscles of your mind and heart, improving your mental and emotional health.
Peace of mind plays a strong role in your overall health. A personal alarm button can give you that peace of mind and more. As you go about making a habit of micro-acts for yourself and others, make sure your loved one is protected to the fullest. Their habit of wearing a medical alert device could save their life one day – and in the meantime, it provides you with the peace of mind you need to relax and focus on other things.
Staying Aware of Mental Health Challenges
It’s important to remember that while micro-acts are a wonderful way to bring more positivity and optimism into your life, they aren’t a substitute for the bigger struggles. If you are dealing with burnout or depression, rest assured that you are not alone. Reaching out for help from a professional counselor is a powerful way to take back control of your life and work through the things that are troubling you. Finding peace of mind can be a powerful burst of joy during your caregiving journey.
