“Peace, creativity and joy are possible for everyone.”
The Book of Joy by the Dalai Lama and Desmond Tutu touched me deeply. Their words helped me realize something that the rest of us are too busy for — that joy is always an option for everyone, no matter what we’re experiencing.
But I’ll ask you a genuine question: Is joy part of your everyday life?
If you had to hesitate before responding, then you’re not alone.
We tend to think of joy as something that comes to us only on holidays, special events, or when everything goes perfectly. But what if it could be otherwise? What if joy was something we could pay attention to — and even bring about — daily?
That’s what the 40 day joy challenge is all about. A personal but easy practice that reconnects you to the small, subtle fragments of happiness that surround you.
Why Do We Tend to Focus on the Negative?
Let’s be honest — our brains can be tricky. They’re wired to protect us. That’s why we tend to concentrate on what’s lacking, what went wrong, or what may go wrong. This mental tendency is referred to as negativity bias — the human tendency to recall the bad more so than the good.
As a result of this, we tend to overlook small, happy moments occurring right before our eyes. We’re so engrossed in that one rude remark or the work we left undone that we neglect the hug we received in the morning or the lovely sunset we witnessed on our way home.
Knowing why we are dwelling on the negative allows us to regain some control. It allows us to understand how much it matters to create room for daily joy even in times of daily stress.
This is where mindfulness and joy meet. Mindfulness helps us slow down and pay attention to the details — the heat of your tea, the sound of your child’s laughter, the stillness of the night.
Making Joy a Habit — Like Brushing Your Teeth
One of the things that worked for me was this comparison: Joy is like brushing your teeth.
You don’t wait to feel like brushing. You just do it — morning and night — because it’s part of your everyday care.
Similarly, everyday happiness habits can be a part of your emotional self-care. You don’t need to wait for something thrill-ing to take place. You simply seek out small but significant moments and carve out time to pay attention to and enjoy them.
They could be:
- Gazing at birds in the morning
- Smiling at a goofy meme
- A refreshing shower after a long day
These small happiness habits might look insignificant, but they’re mighty. When practiced regularly, they rewire your brain. That’s how you start actually establishing joyful habits — not by making grand changes, but by performing small, regular acts of noticing and appreciation.
Presenting the 40-Day Treasure Hunt for Joy
Let’s discuss this easy daily gratitude challenge: the 40-Day Treasure Hunt for Joy.
Here’s what to do:
For the next 40 days, each day, discover and think about one joyful moment in your day. Only one. Then record it, say it out loud, or take a picture of it.
That’s all.
The plan is to have a treasure hunt for joy — to hunt for small gems that might otherwise be missed.
Some examples could be:
- A positive comment from a colleague
- The aroma of your favorite food
- A memory that did make you smile
With practice, you’ll get into a joy journaling habit, and these little treasures will be easier to spot.
This is not about denying pain or acting like everything is just fine. It’s about discovering how to carry joy and difficulty together — and allowing joy to get a little room in your daily life.
Why 40 Days? The Psychology Behind It
You may ask yourself — Why 40 days joy challenge? Why not 7 or 30?
Science tells us that it takes 21 to 40 days to create a new habit. When we do something over and over again for this period of time, actually, we rewire the structure of our brain. This is called neuroplasticity.
So, practicing a joy practice for 40 days provides your brain with sufficient time to build new paths. This facilitates you more easily to continue observing joy in the long term.
Here’s a useful tip: habit stacking. You can tie your joy practice to something that you already do, such as brushing your teeth, having your morning coffee, or going to bed. This way, the habit feels automatic and easy to do.
This science-based strategy is crucial to building happiness habits, and it makes a daily habit less daunting.
So whether a beginner at our journaling journey or already hooked on mindfulness tools, this 40-day challenge can actually help you deepen your psychology of joy.
How to Start Your Joy Challenge: Step-by-Step Guide
Ready to begin your own joy journaling journey? Here’s an easy guide to get you started:
- Set your intention – Decide that you want to find joy every day. Say it out loud or write it down.
- Select your medium – A notebook, a journaling app, or even voice recorder notes. Select what comes easiest for you.
- Select your time – Morning? Nighttime? Select something that is best for you and stay with it.
- Write down 1–3 gratifying moments – You don’t need to write a paragraph. Just a sentence or two is fine.
- Celebrate small wins – Missed a day? No problem. Start over with kindness. Every entry is a win.
These joy journaling tips are designed to assist you in building self-reflection for joy in a soft and meaningful manner.
Join the Joy Movement: Be Part of Something Bigger
Doing this challenge on your own is powerful. But doing it collectively? That makes magic.
That’s why we encourage you to participate in the joy challenge with us. Share your entries, moments, or reflections using the hashtag #40DaysOfJoy on social media.
This is not just a challenge. It’s an opportunity to become part of a positive community that celebrates positivity, presence, and kindness.
By opting to participate in a happiness challenge, you’ll experience the strength of collective healing and personal transformation. You could discover mindfulness community activities taking place around you — from internet forums to journaling groups.
Let’s spread joy.
A Promise of Lightness and Presence
This challenge isn’t about denying your pain or faking being happy. It’s about finding out how to bear the heavy and the light — with balance and with care.
You don’t need a perfect existence to be joyful. You simply need a moment. And then another.
Making a daily joy mindset your choice can transform your perception of your world. With practice, it becomes a quiet strength — one that serves you in living life with a little more ease and grace.
As you proceed with this journey, keep in mind:
Living with intention and joy is not a privilege. It’s your birthright.
Now, I’ll ask you again.
Will you join me on this 40-day treasure hunt for joy?
FAQ – Let’s Clear Your Doubts
Q1: What if I miss a day in the challenge?
Don’t panic. Simply carry on from where you stopped. Consistency is the aim, not perfection.
Q2: Do I need to buy a journal to do this?
No. Use whatever you have. Paper, phone notes, or voice recordings — whatever is convenient.
Q3: Can I begin the challenge anytime?
Anytime is the right time. Begin today, tomorrow, or whenever you’re ready. Joy doesn’t operate on a calendar.
Q4: How is gratitude journaling different from joy journaling?
Gratitude is about what you appreciate. Joy journaling is about experiences that make you feel happy. They frequently overlap, but both offer something new.
