On Microdosing Joy
Microdosing often refers specifically to psychedelics. It has been around for several decades and was popularized in the 1960s by psychiatrist and LSD researcher, Dr. James Fadiman who conducted research on the potential therapeutic benefits of microdosing and found that it could improve mood, creativity, and cognitive performance. However, the concept of microdosing to promote bliss does not have to happen through substances, but can be cultivated through moments of leaning into our joy, especially the really small ones. Joy is not just a fleeting emotion, it's a state of being that arises from within when we fully embrace and appreciate the present moment.
While happiness may be elusive at times, it is an essential aspect of a fulfilling and meaningful life. By cultivating positive emotions, engaging in activities that bring joy, and prioritizing self-care and connections with others, it is possible to experience greater levels of happiness and overall well-being. Part of how we can work towards this is taking stock in the little moments, or what I like to think of as microdosing joy. This involves paying mindful attention to the moments that feel good such as: hearing a favorite song play on the radio and singing to it, basking in the sunshine, accomplishing a small task you’ve been putting off, finding a forgotten piece of candy or snack in your pocket or bag, a warm blanket on your body in a cool room, receiving a kind message from someone, dancing, a feeling of relief, chatting with a best friend, cuddling your pet, sharing a meal with loved ones, and the list goes on! All of these small moments of joy, when we pay closer attention to them allow us to boost our mood and focus more on the positive things happening around us.
As a species, humans have a negativity bias which is a tendency of the brain to pay more attention to negative information than to positive information. This bias is believed to have evolved as a survival mechanism to help us avoid potential threats and dangers. However, in today's world, the negativity bias can lead to an undue focus on negative events and emotions, which can result in anxiety, depression, chronic stress, and other mental health problems. For example, we may: expect the worst outcomes in a situation, even when there is no evidence to support it, disregard positive news or experiences as “exceptions” to an overall negative narrative, or dwell on criticism or negative feedback more than praise. While our negativity bias may have served a purpose in the past, it can now have negative effects on our mental health and well-being. It's important to be aware of this bias and make an effort to focus on positive experiences and information as well so there is more equilibrium in our thinking and in turn room to stabilize mood.
Here are some tips for promoting joy in your life and the lives of those around you.
Prioritize self-care: Take care of our physical and emotional needs by eating well, exercising regularly, getting enough sleep, and practicing self-compassion. When we take care of ourselves, we are better able to experience and share joy with others.
Spread positivity: Practice kindness, offer compliments, and focus on the good in people and situations. Our positive attitude and actions can have a ripple effect and create a more joyful environment.
Cultivate gratitude: Take time each day to reflect on the things in our lives that we are grateful for. This could be anything from our health and family to a warm cup of tea or a beautiful sunset. By cultivating gratitude, we can appreciate the little things in life and experience joy more fully.
Engage in joyful activities: Participate in activities that bring us joy, such as reading a book, hiking, or painting. Finding what brings us joy and prioritizing it in our lives is essential for promoting joy.
Build meaningful connections: Meaningful connections with others are a critical part of promoting joy. Make time for friends and family, connect with coworkers, or find a community group that aligns with our interests. Building connections and relationships with others can bring a sense of joy and belonging.
Promoting joy is a process that can take time and effort, but the benefits are well worth it, and over time you may find that those moments come more naturally to you. What might be on your list of joy generators? How can you microdose more moments of joy in your life by paying closer attention and not just focussing on the negative things happening? Remember that we have the power to choose what we focus on, and hopefully this will inspire you to neglect the little moments less, because that may be the exact balance you need for the inevitable downs we face throughout our lives.
