Joy plays a crucial role in sustaining hope, fostering connections with others, and helping individuals appreciate the value of life, according to Kelly McGonigal, a psychologist and lecturer at Stanford University. In her recent book, “Joy Is a Risk Worth Taking,” McGonigal emphasizes that joy is not a passive experience but rather a resource that requires conscious effort and nurturing.

To cultivate joy, McGonigal suggests several practical approaches, which she refers to as “joy experiments.” One such method involves sharing joyful memories with others. Research indicates that recalling and discussing positive experiences can strengthen relationships and improve overall well-being. McGonigal shared a personal example, recounting a story her father, typically described as stoic, once told about feeling pure happiness during a visit to a farm before she was born. She noted that sharing such memories can reveal unexpected facets of people’s personalities, deepening interpersonal bonds. Another way to initiate conversations is by asking others to identify the sound that brings them the most joy.

Another strategy is to become more aware of “micro-uplifts,” or small moments of happiness that might otherwise be overlooked. McGonigal explains that noticing these subtle experiences—such as complimenting someone’s outfit or helping a person reach an item—can boost well-being for both parties involved.

McGonigal also advocates greeting people with enthusiasm. According to a study involving over 60,000 participants, expressing warmth and liveliness in greetings not only uplifts the recipient but also enhances the greeter’s life satisfaction. She recommends selecting a limited time frame, such as a 24-hour period, to practice this habit by intentionally acknowledging others with phrases like “There he is!” or “Great to see you!”

Finally, McGonigal highlights the benefits of cheering others on as a way to experience “positive empathy.” This involves sharing in the joy of others’ achievements, whether or not there is a personal connection. She suggests participating from the sidelines at events such as charity runs, parades, or community performances to engage in this form of empathetic joy.

Together, these techniques offer accessible ways for individuals to increase their daily experience of joy, reinforcing social bonds and contributing to emotional resilience.