“The answer isn’t to just ‘live in the present.’ That’s too passive. The answer is, actually, to powerfully engage with and create, constantly, the present moment. I remember in 2021 I used to make everything into a ritual. If I had to vacuum, I’d first put on my favorite playlist and dance while I did it. I would light candles before I wrote, like a sacred moment of calm. I acted on my intuition, never saving an idea for ‘later’ because what was ‘later’? Time became nothing but a construct to me. There was only the right here, the right now, and if I didn't figure out how to make that moment as beautiful as I could, what did I have? Nothing mattered more than the present.”

—Jamie Varon

Photo by kike vega on Unsplash

Last week during yoga practice, our teacher, Terry, started us out with an affirmation that used the term “practicing happiness”—and it captured my attention. Despite all my years of thinking and writing about happiness, I’ve never really thought of it in terms of “practicing” happiness or having a “happiness practice.” 

What does practicing happiness mean?

The word practice is both a verb: “to do or perform often, customarily, or habitually,” and a noun: “a repeated or customary action.” 

Using the verb definition, I thought about what practicing happiness would look like. The way you get better at something is by doing it. Therefore, happiness can be something you do, like practicing kindness, or practicing yoga.

Here are some things to think about if you want to practice happiness—and get better at it!

Define what makes you happy. Do you know? It’s not always what you think! I’ve written before about three forms of happiness—momentary pleasure, overall happiness, long-term contentment. Think about what you need to be happy in these three ways. 

Seek out “happiness streams.” Don’t leave your happiness to chance. 

Deliberately look for ways to add fun to your life. Summertime with its more relaxed vibe is a good time for most people to add a little fun to their lives. 

Keep trying. Maybe something you thought would make you happy doesn’t. Don’t give up if you’re disappointed. Maybe you’re simply worn out and don’t want to add one more thing to your mental to-do list, even if it’s happiness related. Rest, then try again later.

(If you need some ideas, see “7 Things You Can Do to Feel Happier.”) 

What gets in the way?

Practicing happiness sounds pretty good, but plenty of things can get in the way. Some things that stop us from practicing happiness include:

• Neglecting your own needs and wants in favor of others
• Feeling guilty for enjoying yourself or being happy when others are not
• Waiting for permission
• Waiting to be invited
• Work and responsibility
• Apathy/low energy
• Grief/sadness

Happiness busters will always be with us, unfortunately. All we can do is keep at it. Even when times are hard, we can still find moments of joy. Ask for help when we need it. Allow negative feelings to pass through us. If happiness is important to you, do not give up seeking it.

Your happiness practice

It may seem like semantics, but if you practice happiness on a regular basis—not just now and then—you create a happiness practice (see the noun definition above). I think of it is as being similar to how I’ve been taught to practice yoga. It’s OK to be imperfect. Each day is a little different. What feels good and right? How can you stretch yourself while still listening to your body (yourself)? Just like a yogi comes back to the mat, you can come back to the practice of happiness whenever you want.

Day 2

This week I went to the beach for a couple of days to visit some family members who had rented a condo there. And guess what? When I got there, it rained. All day. After months of drought. Oh, well. That’s what books, games, movies, and the Internet are for. (And the sun came out the second day—yay!)

If you’re stuck inside because it’s too hot, too wet, or otherwise too unpleasant to be outside, here are a few links for you to check out.

Need ideas for your Summer Fun List? Gretchen Rubin’s Happier app has a new “Spin the Wheel” option which “will suggest something to add to your summer bucket list, an idea to spark a new tradition, or an activity that will help the season feel distinct.” As she writes, “If every month is exactly like the month before, time speeds up and blurs—so by doing lots of summery activities, we’ll make that part of the year stand out.”  

I love this—a baguette-scented, scratch-and-sniff stamp!  

Sometimes I feel more tired than I think I have any reason to be—maybe it’s because I’m doing some of these things? 

A Sunday reset that could be just the thing we need to get our weeks off to a peaceful start. 

Style blogger Alison Gary writes about the disturbing way Google has been leaning into AI to provide answers to search questions. How does this affect you? This practice influences traffic to websites and blogs like Gary’s, which impacts revenue for those bloggers, which means they struggle to bring in enough money to continue their work. It also helps determine the information you find when you have a question—and sometimes that information is flat-out wrong.

Gary suggests several ways to help any sites you care about (like Catching Happiness, perhaps?), including sharing articles on Facebook, Reddit, Threads, and/or Pinterest; following creators on our social platforms; subscribing to our newsletters, opening them and clicking on links; and leaving comments.

On a happier note, check out “The Vorfreude Secret: 30 Zero-effort Ways to Fill YourLife with Joy.”  

This song is just sassy and fun: 

Have a fantastic weekend!

Photo by john labelette on Unsplash

Many people love summer and look forward to its simple pleasures and everyday adventures. 

Not me. 

Florida’s summers are a special kind of hell and my goal every year is to survive the summer without 1) Heat stroke 2) A full-blown depression and 3) Hurricane damage.

I’m only half kidding.

I know you’re probably sick of my complaints about this—trust me, I’m sick of me, too. I’m trying to have a positive attitude, but we’ve already had multiple days in the upper 90s and, oh yeah, it technically isn’t even summer yet. I shudder to think what August will bring.

Since summer in Florida is Not My Favorite, in recent years I’ve been taking a cue from author Laura Vanderkam and creating a Summer Fun List. Having something to look forward to is a component of happiness that I fully believe in. So here goes…

Summer fun list 2024

Rewatch the movie Clue. I enjoyed the stage production so much, I want to rewatch the movie. 

Beach weekend getaway with my husband.

Playdates with friends—as many can I manage! Whether it’s lunch, coffee, floating in the pool, or a trip to iSmash (see below), I plan to spend some quality time with friends this summer.

Ride “Dougie” (fellow boarder’s horse I’ve been given permission to ride) while Tank enjoys his well-deserved retirement.

Go to the movies—if I can find something I want to see. With my husband, with a friend, or even by myself.

Complete at least one jigsaw puzzle.

Watch the Summer Olympics being held in Paris (ah, Paris!) on TV.

Make key lime ice cream.

Go to iSmash—I have some frustrations I’d like to work out! 

Watch Black Cake on Hulu. I loved the book. 

Read by the pool. One way to enjoy the outdoors in a Florida summer is to get yourself wet. An afternoon spent reading and then dipping into the pool when I get hot sounds appealing. I usually prefer to skip the “wet” and “outside” parts of a reading afternoon, but I’m trying to shake up my routine a bit.

Create and read from a summer reading list (see below).

I don’t feel like these are very exciting, or even very different from past summers, but maybe “excitement” isn’t what I need during the summer. I think I need to chill…in more ways than one!

Summer reading

Summer is prime reading time since I’ll be trying to stay cool. Here are some possibilities for my summer reading. Even though I’m a fast reader, there’s no way I’ll get to all of them. The ones with an * are priorities:

Library books:

The Lost Bookshop, Evie Woods (already on hold) 

The Husbands, Holly Gramazio (already on hold) 

*My Murder, Katie Williams 

*In Praise of Slowness, Carl Honore 

Laziness Does Not Exist, Devon Price 

We Are All Completely Beside Ourselves, Karen Joy Fowler 

Enchantment, Katherine May 

*Sister Carrie, Theodore Dreiser. The Project Gutenberg e-book version is here. 

*Queen of Bebop: The Musical Lives of Sarah Vaughan, Elaine M. Hayes 

TBR shelf:

*Au Revoir, Mary Moody 

*The Battle of the Villa Fiorita, Rumer Godden 

Touch Not the Cat, Mary Stewart 

Traveling While Married, Mary-Lou Weisman 

*Draft No. 4, John McPhee 

Drawing from Life: The Journal as Art, Jennifer New 

I’ll also continue my Agatha in Order project. Begun in 2020, I’m still reading Agatha in order. As of this writing, I have 21 books left. I won’t finish in 2024, but will definitely get there in 2025. 

Do you make a Summer Fun List? What are your plans for fun this summer?

Gelato is delightful

Looking for delight is harder than you might think.

For one thing, I had to decide what a delight actually was. The dictionary defines it as an extreme pleasure or satisfaction, a joy. In my mind, it’s different from a simple pleasure—it has to cause a certain type of feeling, a sudden lifting of my spirits. Honestly, this doesn’t happen every day. Even though I tried to look for delights every day, I didn’t actually succeed in finding them as often as I’d hoped or expected to.

There are likely several reasons for this. Awareness is one of them—in the bustling round of daily life, far too often I operate on auto-pilot, not noticing all the delights around me, just trying to get through the day’s to-do list. I also think that the dumpster fire of the past few years has had a numbing effect on my ability to notice joyful things. I’ve developed a shield to protect my emotions from being triggered. While that’s helped me cope through stress and sadness, it’s also numbed my ability to feel delight.

I chose to take pictures of my daily delights, and that added another level of difficulty. A couple of times, I wasn’t able to snap a photo of things that delighted me (a tiny green frog in our mailbox, a cardinal taking a bath in the birdbath).

What I did find and post about (full posts on Instagram and Facebook):

• The sweet ritual I have with my dog when I come home
• The growth of a pineapple on our lanai
• Choosing a new novel to read
• Watching Tank run around like a youngster after his bath
• Rewatching a favorite TV show (Brooklyn 99)
• Our gardenia bush blooming
• Picking up library holds
• Eating at a fancy steakhouse, using a gift card from our son
• A backyard full of butterflies
• Beating the squirrels to ripe tomatoes
• Eating dessert first
• The gift of a framed cross stitch project

Photo by Tim Goedhart on Unsplash

No doubt the world can be a scary place. There are legitimate dangers out there, threats to life, health, and sanity.

But.

Every day I see headlines that use fear in order to get me to read on. Even perfectly innocuous information gets presented as if Something Very Bad is going to happen if I don’t read and heed. Nuance is lost. This barrage of fear-mongering produces in me a near-constant, low-level anxiety. I’ve noticed that I often feel physical symptoms of anxiety, like the clenching of my stomach muscles, a feeling of heaviness, even a tingly adrenaline reaction. I also often have a mental feeling of dread.

What I’m talking about here is not the very real and serious actual news regarding human beings who are living through war, natural disasters, or other terrible circumstances. What I’m talking about is the use of fear to attract attention to everyday matters. We are being made to be afraid of things we don’t need to be afraid of.

Why so much fear-mongering?

There’s a saying in journalism, “If it bleeds, it leads.” In other words, the more sensational (and scary) a story, the more prominent its place. Today we also have “click bait”—outrageous headlines intended to collect as many mouse clicks as possible. Add to that the algorithms of social media and other websites that continually offer up similar content to what we’ve already clicked on, distorting the reality of a situation or topic.

You could be excused for believing the world is simply horrible in every way.

One reason fear-mongering is so common is the sheer amount of content we see every day. Without fear, a topic/brand/story could get lost in the noise. Scary headlines say, “Hey, look at me!”  or, more commonly, “Hey, buy my products!”

We can fall for this tactic because we want to be in the know. We want to do what’s “right,” or we want to be “better safe than sorry.”

Antidotes to anxiety

I don’t know about you, but I am so tired of feeling anxious all the time. Here are some things I do to protect my mental state. (This is what I do; I’m not saying it’s right, or even right for anyone else.)

My first step is to reduce and curate my consumption of content, news, and headlines. This includes my phone’s news feed and my Instagram account. I read one local newspaper, subscribe to a news aggregator email (which gives me the option to skim headlines or dig deeper), and avoid news on TV. I also try to avoid the most sensational headlines and stories, and choose a few trusted sources of information to check in with.

Get offline and be with real people. Talk to them about their lives and activities. I am an introvert, so too much “people-ing” stresses me out, but I’ve found that having a conversation with a friend, or even just chatting with a random stranger often soothes my fears about how awful everything is. People are interesting, and at least 99 percent of the people I interact with are decent, not jerks.

Reframe a seemingly bad situation in a positive way. This is my super power and something I naturally do. I always try to focus on the best parts of a bad situation.

Stay in the present moment, rather than worry about what might happen. Truly pay attention, using all my senses.

Think over and record things that happen or things I notice, whether through journaling, or my Daily Delight Project. This helps remind me of the variety of human experience. A bonus is looking back over past journal entries—I’ve survived all the ups and downs of my life so far! 

Allow feelings to come and go without attaching to them. Rather than try to avoid fear and anxiety altogether, if I start to feel these feelings, I allow them in, notice them, and allow them to dissipate.

(Try to) freely admit that I don’t always fully understand something. I feel like this is true about more and more subjects all the time, and that concerns me. Until I remember that I don’t have to understand everything to behave according to two of my core values: kindness and curiosity. This relieves the pressure and anxiety of having to be “right.”

(Click here for additional ways to reduce anxiety and worry.) 

One of the challenges of 21^st century living is sifting through the huge amount of information thrust at us every day, much of it screaming in our faces. I hope these suggestions help you take control of the noise. Let me know in the comments what strategies you use to reduce fear and anxiety in your life.

—Edith Wharton

It’s been a while since I read a new book about happiness. When I saw the title of this one, I had to pick it up since my word of the year is build: Build the Life You Want: The Art and Science of Getting Happier, by Arthur C. Brooks and Oprah Winfrey (2023, Portfolio/Penguin, an imprint of Penguin Random House LLC). I’m always drawn to the idea that we can do something to create a happier life.

An overview of Build the Life You Want

I think this is a good basic book about happiness, and it’s a pleasant, easy read. While there’s nothing especially new and ground-breaking, it contains some great reminders about ways we can influence our own levels of happiness.

Build the Life You Want is broken into three parts:

1. Understanding happiness and unhappiness.

2. Managing your positive and negative emotions.

3. Building a happier life by focusing on four pillars: family, friends, work, faith.

The book concludes by encouraging readers to “become the [happiness] teacher,” since “The best happiness teachers are the ones who have had to work to gain the knowledge they offer, not the lucky ones who fall out of bed every day in a great mood.” (This one sentence sums up my mission and motivation for creating Catching Happiness!)

A few takeaways that resonated with me

You can have high happiness and high unhappiness at the same time. The two can coexist. You don’t have to wait until all unhappy feelings are gone before you start to get happier.

The “macronutrients” of happiness are: enjoyment, satisfaction, and purpose. Enjoyment goes beyond pleasure by combining it with communion and consciousness—sharing a pleasurable activity with someone else and making a memory together. Satisfaction is the thrill of accomplishing a goal or something you have to work for. And purpose, or meaning, helps us face our struggles with hope and inner peace.

Regarding emotions: “Your emotions are signals to our conscious brain that something is going on that requires your attention and action—that’s all they are. Your conscious brain, if you choose to use it, gets to decide how you will respond to them.”

I loved the suggestion to “choose a better emotion.” You don’t have to accept the emotion you feel first. You can substitute a better one that you want. Use gratitude, humor, hope, and compassion to find and feel more positive emotions.

I’d recommend Build the Life You Want if you want a refresher course in becoming happier.

What are your favorite books about happiness?

A delight Photo by caleb weiner on Unsplash

You might have noticed that over the last year+ I’ve been struggling with a lot of challenging, sorrowful events and taking you all right along with me into the emotional depths. Even though this blog is intended to be a be a bright spot on the internet, a place you can go to read about more positive aspects of life, I also want to be honest and real about how my life plays out. I don’t want to just give you the highlight reel, or indulge in toxic positivity. I’ve tried to honestly share my feelings and experiences, to normalize the fact that life does hold sorrow and that it’s completely fine to feel that pain and grief.

But while I continue to feel all the feelings, I think it’s also time to consciously and more frequently focus on something besides dealing with my heavy and confused emotions. (And aren’t you glad to hear that?!)

Enter the Daily Delight Project (DDP).

How the Daily Delight Project came about

A few years ago, I read poet Ross Gay’s The Book of Delights, full of his beautiful little essays about things which delighted him. Since then, I’ve wanted to do something similar, but you know, Life Happened. And kept happening.

But now I feel ready to give it a try. I’m starting with just jotting a few lines in my journal or planner, and I also plan to snap photos with my phone and post them on Instagram/Facebook. I’m shooting for every day in May, but I’m not going to beat myself up if I don’t manage that. (Check out my first few posts here.)

One thing I’ve found already is that first, I have to deliberately look for a possible delight. This makes me pay more attention to my surroundings and what’s happening around me, instead of retreating into myself and ruminating. Once I’ve noticed something, I have to allow it to delight me—in other words, I have to do more than just notice, I have to look deeper and think about what I’m seeing.

For example, when I’m outside, I might glance up and notice the white puffy clouds against the deep blue sky. If I really pay attention, I do feel delight at their beauty—I really love those puffy clouds! But I don’t always take the time to enjoy them.

At first, this has felt awkward and kind of weird. But I’m hopeful that the more I do it, the more delight I’ll feel. As Ross Gay wrote, “It didn’t take me long to learn that the discipline or practice of writing these essays occasioned a kind of delight radar. Or maybe it was more like the development of a delight muscle. Something that implies that the more you study delight, the more delight there is to study.” 

How you can be a part of the DDP

Would you like to join me in the Daily Delight Project?

Start by simply noticing what delights you. You may want to jot your daily delight in a notebook or on your calendar. You don’t need to do anything else to benefit, but if you want to share your delights with others, you might:

Text a friend.

Share a post on Facebook.

Post on Instagram—use the hashtag #dailydelight2024 and tag me (@kathyjohn335) so I can see your posts.

Share a few of your daily delights in the comments section below.

Email me with your daily delights at kathyjohn335[at]gmail[dot]com. I would absolutely love to hear about them!

I hope you’ll join me and share what you find delightful!

It’s easy to think you have to make big changes to boost happiness, but “22 Small Things That People Say Made Them Drastically Happier” shows that sometimes the little things can be just as effective.  

More tiny habits to help you feel happier. 

In “5 Lessons from a Conversation with a World-Renowned Happiness Expert,” Sahil Bloom shares what he learned from a recent conversation with Dr. Robert Waldinger, the director of the Harvard Study of Adult Development, the longest-running study on adult life, health, and happiness in the world. Spoiler alert: These five lessons all have to do with the importance of relationships for good health and happiness. (See below for link to Dr. Waldinger’s TED Talk about what makes a good life.)

Since relationships are so important, how can we strengthen ours? Check out “50 Ways to Show You Care Without Spending a Dime” for tips! Number 50 just might be my favorite.

I absolutely love this young man’s passion for libraries and books as well as his openness about mental health issues. His Instagram posts are a delight. 

While writing “For Your Listening Pleasure,” I stumbled on this website, where you can listen to the sounds of forests from around the world. 

In “On really, truly enjoying things” the Frugal Girl reflects on the fact that, “If you go through life only halfway observing what you experience, it stands to reason that you would not extract 100% of the joy that life has to offer. So, then you’d need twice as many joyful experiences in order to reach the joy level of someone who is more observant.” 

If you’d like to become more observant, click here to join writer and teacher Jon Kabat-Zinn on May 8 (via Zoom) to learn how to “befriend your mind” and live your life with more mindful awareness. Dr. Kabat-Zinn is the father of Mindfulness-Based Stress Reduction, a modern, secular form of meditation, and the author of several books, including Wherever You Go, There You Are. This free event is hosted by Action for Happiness.

And finally, here is Dr. Waldinger’s TED Talk about what makes a good life: