I’ve been mulling over this idea of daily joy for quite some time. We all want a slice of contentment in our everyday lives, but it’s easy to assume that truly happy people have some secret code the rest of us don’t. 

Yet, the older I get—and trust me, I’ve spent plenty of time chasing contentment—I’ve come to believe that happiness isn’t just a fluke. It’s a skill, an art even, that’s practiced day in and day out by folks who make intentional choices.

Today, I’d like to share seven daily practices I’ve observed in people who radiate genuine joy. These aren’t grand, sweeping changes that turn you into a smiling machine overnight. They’re

Let’s dive in.

1) They remember their blessings

I can’t talk about daily joy without zeroing in on gratitude. 

From my experience, people who exude happiness tend to focus on what they have rather than what they lack. Perhaps you’ve seen them —those friends who can rattle off a list of good things that happened in their day, even if it’s something as small as a stranger holding the door open.

The benefits of gratitude are well-backed up by experts too. As noted by the folks at Harvard Health, “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” 

This resonates with me because I’ve noticed how simply counting my blessings—like the warm company of my grandchildren or the companionship of my dog Lottie—gives my day a brighter tone.

Want to try this yourself? Make it a quick morning or evening ritual. Jot down three things you’re thankful for. They don’t have to be profound. Heck, your favorite cereal counts if that’s what put a smile on your face. 

Over time, you’ll notice your perspective shifting, and it will feel more natural to savor the good instead of dwelling on the bad.

2) They get outside

Whenever my grandkids nudge me to head to the park, I often realize (after a moment’s hesitation) just how refreshing it is to be outdoors. I see the joy in their eyes as they race around, and sure enough, I feel a certain lightness in my own chest, too. 

There’s just something about being in nature that frees us from the weight of daily worries, right?

Science seems to back this up, too. Research suggests that 120 minutes of nature a week is associated with better well-being. 

If you’re cooped up in an office all day or juggling responsibilities at home, you might feel there’s no time to “frolic” in nature. But it could be as simple as taking your lunch break on the balcony, watering your potted plants, or walking the dog around the block. 

Just a few minutes outdoors can lift your mood and give you a renewed sense of perspective.

3) They move

Now, I’ll be the first to admit I don’t know everything, but I’ve definitely seen a correlation between moving your body and feeling happier. I used to be quite sedentary in my office-job days, but retirement nudged me to try morning walks and the occasional jog when my knees allow it.

“When you engage in physical activity, your body releases chemicals called endorphins, which act as natural mood lifters. These endorphins promote feelings of happiness and relaxation, making you feel a lot better,” say the folks at Change Mental Health. 

These words ring true in my own life. Even a gentle routine—some light stretching, a quick dance in the living room, or a round of fetch with Lottie—can do wonders for my outlook.

Don’t worry, I’m not telling you to become a marathon runner if that’s not your thing. Some of the happiest people I know simply incorporate small doses of movement into their day: a quick walk to the grocery store instead of driving, ten minutes of stretching before bed, or strolling with a friend in the neighborhood. 

Every bit counts, and your body (and mind) will thank you.

4) They take care of important relationships

If there’s one life lesson that hit me hard as I got older, it’s this: people matter more than possessions. 

Years ago, I was reading about the famous Harvard Study on Adult Development, which found that close relationships are a huge predictor of both happiness and physical health. And I thought, “That makes so much sense.”

I’ve witnessed folks in my own circle who are pretty well-off financially but seem drained and lonely. I’ve also met retirees who don’t have extravagant lifestyles but are surrounded by friends and family who genuinely love them. Guess which group seems more fulfilled?

Exceptionally happy people invest time and energy into their relationships. They call up old friends, they plan Sunday dinners with family, and they don’t let grudges fester. 

5) They keep perspective

Life is messy, complicated, and rarely as we plan. 

Exceptionally happy people seem to roll with the punches better than most. 

I’ve asked a few of them how they maintain their optimism, and the answer often boils down to perspective. They don’t deny the world’s troubles; they just actively choose where to direct their focus.

I’m reminded of something the Dalai Lama XIV said: “Happiness is not something ready made. It comes from your own actions.” 

That’s a profound reminder that staying positive is an active choice rather than a passive state. Sure, there are days when the bills pile up or the car breaks down, but the difference is whether we linger in frustration or decide, “I’ll deal with it step by step.”

Sometimes it helps to recall your “why.” Maybe you’re working toward a goal, or you’re grateful for the lessons that come from a setback. A shift in perspective isn’t about ignoring problems; it’s about refusing to let them overshadow the rest of your life.

6) They create mindful moments

When I was younger, if you’d told me about meditation or mindfulness, I would have probably brushed it off. But let me tell you, paying attention to the present moment is a habit that can spark a lot of joy. 

It doesn’t need to be the full lotus position on a yoga mat (unless that’s your style). Sometimes, it’s just about pausing to close your eyes, take a deep breath, and notice how you feel.

The happiest folks I’ve come across seem to do this throughout the day. They’ll savor each sip of their morning coffee instead of chugging it down. They’ll take a minute to appreciate the sunset before rushing to finish their to-do list. 

If you’re like me and occasionally find your mind racing, try a quick “mindful check-in.” Ask yourself: “What’s one thing I can smell, feel, or see right now?” That brief shift in attention can ground you and bring more calm into your routine.

7) They do acts of service

Finally but perhaps most importantly, there’s a common thread I see in joyful individuals: they don’t just focus on themselves. 

They find ways to help others, be it volunteering at a local shelter, bringing meals to a neighbor, or mentoring someone younger. These small acts of service don’t just benefit the recipient—they also lift the spirit of the giver.

I once met a retiree who dedicated two days a week to reading with children at a nearby elementary school. He’d talk about those days with a sparkle in his eye, even more than he did about his own hobbies. 

When we give our time, energy, or resources to help someone else, we’re reminded that happiness is often a two-way street. It comes from seeing the impact of our kindness in someone else’s life.

Even the smallest gestures can have a ripple effect. A quick text to a friend who’s feeling down can make their day—while giving you that warm sense of purpose. Donating clothes, paying for someone’s coffee, or simply offering an encouraging word are all ways to practice daily joy.

Wrapping up

If I’ve learned anything, it’s that real happiness isn’t an elusive grand prize; it’s the result of consistently making choices that support your well-being. 

Whether you’re pausing to acknowledge your blessings, planning a quick walk outdoors, or calling up an old friend, these small actions add up.

The key is to start somewhere—maybe with one or two of these ideas—and see how they shape your day. Over time, you might find yourself becoming one of those people who radiates warmth and contentment.