How to have more joy?

Have you ever felt like you're just going through the motions?

You wake up, check your phone, head to work or uni, come home, and scroll until it's time for bed. The next day looks much the same. Nothing particularly bad has happened, but nothing feels especially exciting either.

Even your free time can feel underwhelming. You might struggle to think of something you'd genuinely enjoy doing or find yourself turning down plans because nothing sounds particularly appealing.

Perhaps you've noticed other people talking enthusiastically about their hobbies, weekend adventures, or things they're passionate about. Meanwhile, you're struggling to remember the last time you really looked forward to something.

Feeling this way can be frustrating, especially when you can't identify what's missing. You may even start wondering if you've simply become a boring person or forgotten how to have fun.

But having few interests at the moment doesn't tell you much about your capacity for enjoyment. If life has been feeling a little colourless lately, there are ways to explore what brings you pleasure without putting pressure on yourself to feel happy.

Why do I feel joyless at times?

If you've been feeling emotionally flat, it may help to consider how you've been spending your time and what's been happening in your life recently. There are several reasons your days might have started to feel less enjoyable.

Your routine leaves little room for enjoyment

Routines can be helpful, especially when you're balancing work, study, finances, and other responsibilities. But when most of your energy goes towards getting things done, you may have little left for activities you actually enjoy.

By the time you have a free evening, you're exhausted. Watching television or scrolling through your phone feels easier than making plans, and before you know it, the weekend is over.

There's nothing wrong with enjoying a night at home. Rest is important, particularly when you've had a demanding week.

However, if your days rarely involve anything different, you may start missing the curiosity and excitement that come with new experiences.

You've stopped exploring your interests

Think about the things you enjoyed doing when you were younger.

You might have spent hours drawing, making up games, exploring outside, or experimenting with something simply because it looked interesting.

As you get older, it can become harder to approach activities with that same sense of freedom. You might worry about being inexperienced, wasting money, or spending time on something that won't lead anywhere.

Perhaps you've convinced yourself there's no point trying something unless you're likely to be good at it.

Over time, these expectations can limit your opportunities to discover new interests. If you rarely give yourself permission to experiment, you may begin to believe there isn't much you enjoy.

You're feeling stressed or emotionally exhausted

When you're dealing with ongoing stress, even activities you normally enjoy can start to feel like effort. You might find yourself cancelling plans, struggling to concentrate on a film, or feeling indifferent towards something you were previously excited about.

Sometimes these feelings improve as your circumstances change or you get the rest you need. However, persistent loss of interest or pleasure can also be associated with depression and other health concerns.

Feeling bored or joyless doesn't necessarily indicate a mental health condition, but it's worth taking changes in your emotional wellbeing seriously, particularly when they begin affecting your daily life.

How to have more joy in your everyday life?

If you're struggling to feel excited about anything, the idea of adding more activities to your routine might seem exhausting. Fortunately, you don't need to transform your lifestyle or suddenly develop several new hobbies.

A 2026 systematic review published in Nature Human Behaviour examined 183 randomised controlled trials involving 22,811 adults. Researchers found that several approaches, including physical activity, mindfulness, compassion-based practices, and positive psychology interventions, improved psychological wellbeing compared with inactive controls.

Although the studies largely measured wellbeing rather than joy specifically, they offer useful insights into activities that may support positive emotional experiences.

Here are some approaches worth exploring.

1. Try doing something before you feel motivated

When you're feeling flat, waiting until you're in the mood to do something can leave you feeling stuck. You might think about visiting a café, going for a walk, or catching up with a friend, but decide against it because you don't feel particularly enthusiastic.

It's understandable. When you're not expecting to enjoy yourself, making an effort can seem unnecessary.

However, motivation doesn't always arrive before action. Sometimes, you begin to feel more interested once you're involved in an activity.

This principle is used in behavioural activation, an evidence-based psychological treatment for depression. It encourages people to gradually reconnect with activities that offer opportunities for pleasure, achievement, or personal meaning.

You can draw on this approach when exploring everyday enjoyment. For example, you might decide to visit a local market for half an hour, try a new walking route, or accept a casual invitation from a friend.

You don't have to commit to an entire afternoon or expect the experience to be amazing. You might enjoy it more than anticipated, or you might discover you'd rather spend your time doing something else.

Either way, you've given yourself an opportunity to learn what appeals to you.

2. Discover what interests you without forcing yourself to find a passion

If you don't have any hobbies, you've probably heard advice to "find something you're passionate about".

But what if you genuinely don't know what you enjoy?

Perhaps you've never had a hobby that stuck, or the things you used to like no longer interest you. You might even struggle to think of something you'd want to try.

Rather than searching for a lifelong passion, start by paying attention to anything that sparks a little curiosity.

Maybe you've always wanted to try pottery, learn how to bake bread, take better photographs, or explore parts of your city you've never visited.

Your interests don't need to be particularly creative or adventurous, either. You might enjoy browsing second-hand bookshops, finding interesting places to eat, or learning unusual facts about a topic.

Try choosing one activity that sounds reasonably appealing and give it a go.

If you're worried about spending money on something you won't enjoy, look for free tutorials, community events, or beginner-friendly activities that don't require much equipment.

You can try something once and never return to it. You can be terrible at it. You can also discover that you enjoy an activity you previously thought was boring.

The more you explore, the better you'll understand what captures your attention.

3. Notice and appreciate small, enjoyable moments

When you're busy or distracted, it's easy to overlook pleasant experiences.

You might finish a delicious meal while watching videos on your phone, walk past a beautiful sunset without looking up, or rush through a conversation because you're thinking about what you need to do next.

Psychologists use the term savouring to describe deliberately noticing, appreciating, and sometimes extending positive experiences. A 2024 systematic review of savouring interventions in adult clinical populations identified promising findings, although more rigorous research is needed to establish their effectiveness across different groups.

One way to explore savouring is through a Savouring Walk, an exercise described by the University of California, Berkeley's Greater Good Science Center.

The idea is simple. Take a walk and deliberately pay attention to things you find pleasant or interesting.

You might notice colourful flowers, the smell of fresh bread from a bakery, or the way sunlight looks through the trees. When something catches your attention, spend a few seconds appreciating it before continuing.

You can also try this during ordinary activities, such as drinking coffee, listening to music, or spending time with someone you care about.

There's no need to analyse every pleasant moment. Simply noticing when you're enjoying something can help you give that experience more of your attention.

4. Let yourself have fun without needing to be good at something

When was the last time you did something purely because it was fun?

As an adult, you might feel that your time should always be spent doing something useful, improving a skill, or working towards a goal. But some of the most enjoyable experiences have no particular outcome.

You might laugh while playing a ridiculous game, sing dramatically while cooking dinner, or spend an afternoon making something that turns out completely different from what you imagined.

Playfulness has also been linked to psychological wellbeing. A study involving 175 Australian adults found positive associations between playfulness and several aspects of wellbeing, including positive emotions, engagement, and relationships. Although the research doesn't establish that playfulness directly increases happiness, it suggests that playful experiences may have value beyond entertainment.

If you're unsure where to start, think about activities that make you feel relaxed enough to be silly or spontaneous. Perhaps you'd enjoy playing an old video game, going to an arcade, trying a new board game with friends, or dancing around your bedroom.

You don't need to impress anyone or turn the activity into a skill you're determined to master. Sometimes, it's enough to enjoy being a beginner.

5. Spend more time connecting with other people

Think about some of your favourite memories. You may remember a particular holiday, celebration, or adventure. But chances are, at least a few involve ordinary moments with people you enjoy spending time with.

Maybe it was a late-night conversation, a meal that lasted longer than expected, or laughing with a friend over something that wasn't particularly funny to anyone else.

Social connection plays an important role in emotional wellbeing. The World Happiness Report 2025 examined the relationship between shared meals and wellbeing across 142 countries and territories. The report found that people who shared more meals with others tended to report greater life satisfaction and more positive emotions. As the researchers explained: "Sharing meals proves to be an exceptionally strong indicator of subjective wellbeing."

Although this association doesn't establish that sharing meals directly causes greater happiness, it highlights the relationship between everyday social experiences and wellbeing.

If you'd like more connection in your life, consider starting with something manageable. You could invite a friend over for dinner, suggest going for a walk together, or call someone you've been meaning to catch up with.

If you don't have many close friends nearby, you might explore community classes, volunteering opportunities, or local groups built around an activity you're curious about.

Building new connections takes time, and you don't have to become close friends with everyone you meet. Even brief, enjoyable interactions can give you something to look forward to.

6. Find a type of movement you actually enjoy

When you're feeling unmotivated, being told to exercise can sound like another task to add to your already overwhelming list. But movement doesn't have to involve a gym membership, intense workouts, or a strict fitness routine.

You might prefer dancing at home, swimming, cycling, playing a casual sport, or walking while listening to your favourite music.

Research supports physical activity as one approach to improving psychological wellbeing. The 2026 review published in Nature Human Behaviour found that exercise interventions improved wellbeing compared with inactive controls, with effects broadly comparable to several psychological approaches.

If you're hoping to move more regularly, choosing an activity you find enjoyable may also make it easier to keep going. If you dislike running, for example, there's little reason to make it your first choice. You may find swimming more appealing or discover that you prefer walking with a friend.

Try paying attention to how an activity feels rather than focusing entirely on how much exercise you're getting. And if you have limited energy, you can begin with a few minutes of gentle movement rather than pushing yourself through something exhausting.

7. Look for experiences that inspire wonder

Have you ever looked up at the stars, listened to an incredible piece of music, or stood somewhere beautiful and felt genuinely amazed?

Psychologists call this experience awe. It's the feeling you may experience when you encounter something vast, impressive, or difficult to fully comprehend.

A small randomised study involving 60 older adults examined the effects of taking walks designed to encourage awe. Participants who took these walks reported improvements in certain positive emotions compared with those taking ordinary walks.

While more research is needed to understand how well the approach works across different age groups, the findings suggest that deliberately noticing remarkable experiences may have emotional benefits.

You don't need to travel somewhere spectacular to explore this idea. You could visit a local garden, spend time looking at the night sky, explore an unfamiliar part of your city, or listen closely to a piece of music you've never heard before.

If nothing particularly amazes you, that's fine too. You might still enjoy the experience or discover something interesting. The aim is simply to give yourself opportunities to encounter things outside your usual routine.

8. Appreciate what goes well without pressuring yourself to feel grateful

You've probably heard that keeping a gratitude journal can help you feel happier. But when you're going through a difficult period, being told to appreciate what you have can feel frustrating.

You might already recognise that there are good things in your life. That doesn't automatically make you feel better.

Instead of trying to convince yourself that everything is going well, consider paying attention to specific experiences you genuinely appreciated. Maybe someone made you laugh, you enjoyed a meal, or you finally finished something you'd been avoiding.

UC Berkeley's Greater Good Science Center recommends an exercise called Three Good Things, which involves writing down three positive experiences from your day and considering why they happened.

If three things feel like too many, you could start with one. You don't even have to write it down if you'd rather reflect on it briefly.

And if you've had a particularly difficult day, there's no need to search for a positive lesson. You can acknowledge that something was hard while still appreciating the occasional moment that felt good.

9. Do something kind for someone else

If you're feeling disconnected from your usual interests, it may help to focus your attention on someone else for a little while. You could check in on a friend who's been having a difficult week, offer to help someone with a task, or make a thoughtful gesture for a person you care about.

Research into prosocial behaviour suggests that acts of kindness can support happiness and wellbeing, although the benefits vary depending on the circumstances and how the activities are carried out. The experience may feel particularly rewarding when your actions reflect your values or help you feel connected to another person.

You don't need to spend money or make a grand gesture. You might simply remember something important to a friend, offer a sincere compliment, or help someone without being asked.

Of course, kindness shouldn't come at the expense of your own wellbeing. If you're already overwhelmed, you can choose something small that fits comfortably within your energy and capacity.

What if you genuinely don't enjoy anything?

Perhaps you've read these suggestions and still can't imagine yourself enjoying any of them.

Maybe you don't have a hobby, nothing seems particularly interesting, and even activities you used to like feel underwhelming. When you're feeling this way, trying to create an exciting life can feel like an enormous task.

It may be more manageable to start by noticing what feels slightly better than your usual routine.

For example, sitting outside might feel more comfortable than spending another afternoon indoors. Listening to music could be more engaging than scrolling through your phone. Having coffee with someone might leave you feeling more connected than staying home by yourself.

You don't need these experiences to produce a dramatic change in your mood. Instead, pay attention to anything that feels pleasant, comforting, or mildly interesting.

Over time, you may begin to recognise which experiences you'd like more of.

Try a week of small experiments.

If you're struggling to think of something enjoyable, you could spend a week trying a few simple activities. Start with something familiar, such as listening to a favourite song from your childhood or taking a short walk somewhere different.

On another day, you might try a new recipe, visit a local shop you've been curious about, or message someone you'd like to catch up with.

Keep each activity manageable. Five or ten minutes can be enough, especially if your energy is limited.

At the end of the week, think about what you noticed. Did anything hold your attention longer than expected? Was there a moment when you felt more relaxed, interested, or connected? Did you discover something you'd be willing to try again?

You may find that you enjoy experiences you'd previously overlooked. Or you might discover that certain activities aren't for you.

There's no expectation that you'll suddenly feel happier after a week. The exercise simply gives you an opportunity to learn more about your preferences and introduce some variety into your days.

If nothing feels rewarding despite your efforts, though, it may be worth exploring what's contributing to that experience with a health professional.

When feeling joyless could be a sign of something more serious

Everyone experiences periods of boredom, low motivation, or reduced enjoyment. However, if you've been finding little pleasure in almost everything, it's important to consider how long you've been feeling this way and how it's affecting your life.

Anhedonia is the clinical term for a reduced ability to experience pleasure. It's commonly associated with depression, although it can also occur alongside other mental or physical health concerns.

You might notice that activities you once enjoyed no longer interest you, or that spending time with people, eating your favourite foods, and doing familiar things no longer feels rewarding.

If you've experienced a persistent loss of interest or pleasure for two weeks or longer, particularly alongside low mood, fatigue, changes in appetite or sleep, or difficulty concentrating, consider speaking with your GP or a mental health professional.

You can also seek support earlier if the changes are causing distress or interfering with your daily life. A qualified professional can help you explore possible causes, assess your mental health, and discuss appropriate treatment or support.

Final thoughts

If life has been feeling bland, you may wish you could suddenly wake up feeling enthusiastic about everything again.

But finding enjoyment can take time, particularly if you've been stressed, exhausted, or disconnected from your interests.

You may begin by trying something unfamiliar, reconnecting with someone you enjoy spending time with, or noticing a pleasant moment you would usually overlook.

You might discover an interest that becomes part of your routine, or simply find a few more things to look forward to during the week.

You don't need to know exactly what makes you happy before you begin exploring. Give yourself room to experiment, change your mind, and enjoy things without expecting them to become important achievements.

And if you've been struggling to experience pleasure for some time, speaking with a therapist can help you understand what's contributing to those feelings and explore practical ways to reconnect with enjoyment and meaning in your life.