Preventing Burnout: Cultivate Joy

It was one of those weeks where my to-do list seemed to multiply every time I blinked.

By Wednesday afternoon, my shoulders were nearly fused to my ears, and my brain felt like a browser with 37 tabs open, all buffering.

Then, as I took a break to eat lunch, I decided to put on a song that I've been slightly obsessed with recently: How It's Done by Huntr/x. Without thinking, I cranked the volume and let myself sing along. Loudly, shamelessly, and completely incapable of hitting the high notes.

And in doing so – something shifted.

My jaw unclenched. My shoulders dropped. For two minutes and fifty-five seconds, I wasn’t a “stressed professional with too much to do.” I was just a person, in a kitchen, allowing myself to experience real, playful joy.

The work was still there when I sat back down. But I didn't feel as overwhelmed by it. To be honest, I actually felt a twinge of excitement – eager to make some real progress before the end of my day.

That three-minute moment had cracked the tension just enough for me to breathe and come home to myself.

Why Tiny Joys Matter More Than We Think

Moments like that aren’t just “nice breaks.” They’re powerful tools for resilience, backed by solid science.

Psychologist Barbara Fredrickson, one of the leading researchers on positive emotions, developed the Broaden-and-Build Theory – the idea that positive emotions like joy, gratitude, or amusement don’t just feel good in the moment. They actually expand our ability to think creatively, see possibilities, and connect with others.

When we’re stressed or burned out, our focus narrows. We go into survival mode, becoming hyper-fixated on problems, deadlines, and potential threats.

Joy is the opposite of that.

Even micro-moments of positive emotion broaden our perspective, making us more resourceful and adaptable. Over time, these moments build reserves of emotional and psychological strength that we can draw on during hard seasons.

Fredrickson’s research has found that regularly experiencing positive emotions can improve cardiovascular health, strengthen immune function, and even help us recover more quickly from adversity.

And newer studies by publications like the Journal of Positive Psychology continue to reinforce the fact that small, repeated moments of joy buffer against burnout, increase life satisfaction, and improve our overall sense of well-being.

In other words: joy isn’t fluff. It’s a way to regulate your nervous system and invest in your best self.

5 Practical Ways to Cultivate Micro-Moments of Joy

For anyone thinking this all seems nice, but you don't have the time or energy in your day? I've got you covered. Below are five ways you can cultivate micro-moments of joy throughout your day – regardless of how busy or demanding it may be.

1. Savor What’s Already Good

Savoring means pausing to fully appreciate something positive – whether it’s your first sip of coffee, the way sunlight hits your desk, or an unexpected text from a friend. It’s not about forcing happiness; it’s about noticing what’s already there and appreciating it.

• Why it helps: Savoring slows you down and anchors you in the present, counteracting the mental pace of burnout.

2. Take a Curiosity Walk

Go for a short 15-minute walk with one intention: to notice something you haven’t seen before. A mural you’ve passed a hundred times. The sound of leaves in the wind. The way your neighbor’s dog trips over itself as it chases you along the fence-line. Please notice this is difficult to do if you are face-down in your phone the entire walk.

• Why it helps: Curiosity shifts your brain from problem-chasing to possibility-seeking, which broadens perspective and interrupts stress loops. It also gets your body physically moving, which is great for a boost of oxygen, energy, and creativity.

3. Practice “One-Line Gratitude”

Instead of starting a big, daunting gratitude journal, jot down just one thing each day you’re glad for. It can be as simple as “the barista remembered my order” or “I heard my kid belly-laughing in the other room.”

• Why it helps: Gratitude gently retrains the brain to scan for positives, balancing out our natural negativity bias. Do this just before bed to help improve restfulness and boost energy as you start tomorrow.

4. Let Music Move You

Create a “joy playlist” of songs you know make you feel good or that you cannot help but dance to. Use it when you feel your energy dipping – bonus points if you dance or sing along, as research shows doing so can boost our mood by over 30% in less than five minutes.

• Why it helps: Music can regulate heart rate, reduce cortisol, and trigger dopamine, improving mood, focus, and cardiovascular health.

5. Share a Joy

Tell someone about a moment that made you smile, or send them something you know they would enjoy – a funny video, a favorite recipe, a snapshot of your dog.

• Why it helps: Positive emotions are contagious. Sharing them strengthens social connection, which is one of the strongest predictors of resilience.

Mindset Shifts: Letting Go of Guilt About Joy

If you’re in a tough season, joy can feel… frivolous. Maybe even selfish.

You might think: Shouldn’t I be doing something more “productive” than this??

Here’s the truth: Joy isn’t about ignoring challenges. It’s about replenishing yourself so you can face them with more clarity, energy, and perspective.

Burnout thrives in all-or-nothing thinking, where the only options seem to be “push through” or “give up.” Joy offers a third way: pause, playfully reset, and move forward with renewed energy and perspective.

And if you’re skeptical? Start small. One song. One deep breath of fresh air. One moment of noticing your pet curled up in the sun.

See how it feels – and build from there.

Final Thoughts

You don’t have to overhaul your life to feel better. You just have to make space for one moment at a time.

Burnout wants you to believe you have no choice but to run on empty. Joy reminds you otherwise.

So today, find one moment of joy – however small – and let it have your full attention.

Feel the shift it creates and savor the moment.

That’s your nervous system resetting. That’s your mind remembering there’s more to life than the to-do list.

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If you are ready to break free from burnout and begin cultivating a life of greater purpose, joy, and satisfaction – I'd love to support you along the journey. Please review my current offerings or schedule your first session today.