How Just One Day a Week Can Make You 10x More Joyful

The Joy Cycle: How to Make Joy a Daily Practice (Even When Life Feels Heavy)

Who doesn’t want more joy in their life? It’s one of those universal desires we all share — but for so many of us, it feels elusive. If you’ve ever felt like joy is “nice in theory” but impossible to maintain in the busyness of daily life, today’s episode will inspire you to see it differently.

I sat down with Brent Neilsen, joy crusader, leadership coach, and author of The Joy Cycle: The Surprising Science Behind Leading a More Fulfilling Life, to talk about the real secret to creating more joy — and how simple, daily practices can transform your whole outlook.

Why Focusing on You is the First Step to Joy

One of my favorite moments from this conversation is when Brent talks about how so many of us are taught that putting ourselves first is selfish.

But in reality, the best gift we can give the world is a version of ourselves that is deeply nourished and joyful. As Brent says, “Secure your own mask before helping others.”

This isn’t about abandoning your responsibilities — it’s about giving yourself permission to do more of what lights you up, so you can give from a place of fullness, not depletion.

The Difference Between Happiness and Joy

Another gem: Brent breaks down the difference between fleeting happiness and sustainable joy. Happiness comes and goes, but joy is a state of being — one you can cultivate through practices like gratitude, reflection, and simply noticing the love at the core of every emotion (even the difficult ones).

One simple practice you can try? Spend one day each week doing something you truly love. Brent’s research shows that even dedicating 20% of your week to your joy can have a ripple effect on every part of your life.

Tiny Habits That Make Space for Joy

Brent also shared a practical tool: square breathing. Just 90 seconds of slow, intentional breath can help you pause, reset, and make space for more joy — even before a stressful meeting or challenging conversation. (It’s not woo; it’s neuroscience.)

This is what I love about Brent’s work: it’s not about ignoring life’s challenges — it’s about creating a sustainable practice to find meaning, gratitude, and joy within them.

Let’s Reclaim the Conversation

Brent’s mission is to make joy contagious by talking about what we love — and I couldn’t agree more. Imagine what would shift if more of us used our platforms, podcasts, and writing to amplify what brings us alive. That’s what Substack is for — creating a kinder, more connected space for authentic conversation.

If you’re ready to invite more joy in, check out Brent’s Substack Moving Joy Around and download his free Joy Cycle Workbook. It’s filled with thoughtful exercises to help you reflect and create your own daily joy practice.

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✨ I’d love to hear from you: What’s one small thing that brings you joy — and how can you make more space for it this week? Reply or comment below — let’s share the joy!

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Stay visible. Stay joyful. Keep amplifying your voice and mission.

I believe in you,