The pandemic taught us all how important it is to find joy in the little things. When we were stuck inside, practising gratitude and treating ourselves to little pockets of happiness – whether in the form of a phone call with friends, a tasty treat or a nice cup of tea – became a go-to approach to self-care for many.

Since then, there’s been plenty of discussion about how making space for ‘microjoys’ in our day-to-day lives can help us to feel happier and improve our wellbeing in both the short- and long-term. But according to Johanna Burke, a senior lecturer for the Centre for Positive Health Sciences at RCSI University of Medicine and Health Sciences, the benefits associated with microjoys run deeper than a shift in our mood.

Writing in a new piece for The Conversation, Burke explains how seeking out small moments of positivity in our day can lead to physical changes in the body, including within the nervous system.  

“On a physiological level, engaging in microjoys can improve our vagal tone,” she explains. “This is important, as the vagus nerve is responsible for our body’s autopilot system, which regulates the processes we don’t have to think about – such as our heart rate, digestion and breathing. The vagus nerve is also linked to mood and anxiety disorders and regulating stress, so the more stimulated it is the better off you may be.”

But the benefits don’t stop there. By helping to keep our stress levels in check, microjoys can play a role in helping us to avoid the negative health effects of chronic stress, such as high blood pressure, digestive issues and hormonal disruption. They can also lead to positivity resonance – a “momentary connection between people” that can improve health, increase lifespan and help to give our lives meaning, says Burke.  

Finding microjoys isn’t complicated – you just need to seek out and appreciate things that make you happy, hopeful or excited in some way. But how often do you need to do this to feel the benefits?

Some experts believe there’s a formula we can follow. “Some studies suggest a magic number: five positive emotions to one negative emotion for optimal wellbeing,” Burke says. “So, for every one negative emotion you experience in a day (such as sadness, anger or frustration), you would need to have five positive emotions (such as joy, hope or optimism) to balance things out and live a good life.”

Burke notes that while some experts disagree with this approach, it makes sense that the more positive emotions we experience on a daily basis, the better we’re likely to feel.

Emotion isn’t an exact science, but building in moments throughout the day to appreciate the good things around you or enjoy a little pick-me-up is a surefire way to put some pep into your step.  

If you want to follow the 5:1 rule, that might look a little something like this. Imagine you’ve got a meeting that runs late on a Friday: you’re tired and fed up and it leaves you in a bad mood. But once the meeting is over you take a moment to appreciate the good things – perhaps your hair looks good today, you’ve got an ice cold can of Coke in the fridge or there are birds singing outside. From there, you might make yourself a delicious dinner and put on an episode of your favourite TV show while you cook. And there you have it: all done.

Even if you don’t have lots of time on your hands, you can still benefit from the magic of microjoys. As Cyndie Spiegel, a consultant and the author of Microjoys: Finding Hope (Especially) When Life Is Not Okay, previously told Stylist: “Without trying to change anything, move through the world as it is and notice the beautiful, ordinary and extraordinary moments that exist. That’s it; that is how microjoys work. 

“They don’t require us to earn them, reach far to find them or do anything except to simply notice what ordinary, extraordinary and profound beauty is already around us.”

So next time you wake up on the wrong side of the bed, take a moment to absorb some of the microjoys around you. That could be anything from observing a new leaf that’s grown on your favourite plant or soaking in the sun coming through your window – the world is full of good things, as long as we pay attention.