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We’re often led to believe that bigger is better – the more expensive something is, the more enjoyable it will be, and the more of something we have, the happier we’ll feel. While there are cases where this might be true, science suggests that some of the greatest rewards exist in life’s smallest and most “ordinary” moments.
It’s easy to overlook the feeling of that first sip of coffee in the morning, having a hot shower after a winter run, and the sound of birds chirping as daylight begins to break; often because we’re caught up in the busyness of daily life or focused on longer-term goals. Perhaps you’re paying off debts and mortgages, planning for retirement, or ticking countries off your travel list.
You might be wondering what’s wrong with aiming high and striving towards big goals, and the answer is: nothing. Goal setting can inspire, motivate, and energise us. But when we’re always future-focused, we can overlook the small pleasures that make the journey worthwhile, potentially decreasing happiness and satisfaction.
Studies have found that people with the ability to enjoy small moments (or with a higher “hedonic capacity”) are happier and experience fewer intrusive thoughts when asked to relax. Luckily, this ability isn’t something you’re born with or not. Like gratitude, it can be learned and developed, so even if you currently struggle to find joy and peace in small moments, it doesn’t have to always be this way.
Here, we’ll take a closer look at what simple pleasures are, why happiness fades, and how you can start injecting more joy into your life.
Why do many of us struggle to stay happy?
Many of us spend our lives working towards big goals, such as getting a new job, car, home, or relationship, only to find that, yes, we’re temporarily happier, until we get used to having the thing we were striving for – and the novelty wears off.
Psychologists call this the ‘hedonic treadmill’; the concept that our happiness, after rising and falling in response to life’s positive or negative events, ultimately tends to return to its original level. It gives us the ability to bounce back from difficult situations, but also means that things don’t stay exciting to us forever. And when this happens, it’s common to start looking for something new to bring us novelty once again.
This is why linking our happiness to major milestones can leave us perpetually dissatisfied. The high is temporary. The time in between feels like limbo. And we wish time away, waiting for the next big thing, while everyday moments slip past unnoticed.
The alternative isn’t to abandon goals entirely. It’s to step off the treadmill and find contentment in the journey itself – in those small, easily overlooked moments that make up most of our lives.
What are simple pleasures?
Simple pleasures are everyday actions or experiences that, on the surface, might not seem particularly special, but have the potential to be, with the right mindset. Largely, it comes down to awareness: bringing our attention to moments we usually pass through on autopilot. You’ll know when you’ve found these moments because they feel grounding and comforting and bring a quiet sense of joy.
For example, you may know what your favourite food is – but how often do you eat it mindfully, savouring every mouthful? Or perhaps you were once thrilled to have your own space, a sanctuary that felt yours completely, but over time, you stopped noticing that feeling of peace when you walk through the front door.
There are so many small moments of joy available in everyday life if we remember to look for them.
How to get more joy out of life’s simple pleasures
Noticing and finding joy in life’s simple pleasures can take practice, especially if your mind is usually focused on the future. These three steps can help you get started.
Work on being present
Whether we’re always striving for something greater or worrying about past and future events, keeping our minds focused on the present can feel difficult – especially when we’re never far from the next smartphone notification. But the first step is simply noticing when your mind wanders, and gently bringing it back to the here and now.
Try setting a timer for two minutes and focusing on something in your environment – a plant on your windowsill, a bird in your garden, the texture of your coffee mug, the sounds outside your window. Notice the details: colours, shapes, how things move or feel. The more you practice this, the easier it becomes to bring your attention back to the present and notice what you might have otherwise missed.
For more tips on staying present, check out our introduction to mindfulness.
Practise gratitude
It’s easy to focus on what’s missing from our lives rather than what’s already there. But practising gratitude can help shift your attention towards the things, big and small, that bring value, comfort, or joy to your everyday experience – and create a greater sense of balance and contentment.
A simple way to begin is by writing down three things you’re grateful for each day. They don’t have to be huge achievements or life-changing events; sometimes the smallest moments make the biggest difference. Perhaps you appreciated a warm cup of tea, a kind message from a friend, or the feeling of sunshine on your face. Over time, you may find yourself naturally noticing more of what’s good in your life.
Our article, How practising gratitude can lead to a happier life, has more on the benefits of gratitude and how you can practise it every day.
Slow down
Life can move at a hectic pace, and you may find yourself rushing from one task to the next without pausing to catch your breath. But allowing yourself to move at a gentler pace can reduce stress, improve clarity, and create space for more meaningful moments. Slowing down doesn’t mean doing less; it means doing things more intentionally.
Try incorporating small pauses into your daily routine: savour your meals instead of eating on the go, take a few deep breaths before starting a new task, or go for a leisurely walk without any particular destination in mind. These brief moments of stillness can help reset your nervous system and allow you to reconnect with your thoughts, feelings, and surroundings.
Check out our article, 7 ways to slow down time, for more tips.
50 simple pleasures to brighten your day
While everyone’s list of simple pleasures will look different, here are some of mine to hopefully inspire you.
- Stretching after sitting too long
- Walking beside water in summer
- Slipping into cosy clothes after a hot shower
- Peeling a sticker off cleanly in one go
- The first gulp of water when thirsty
- The sense of peace that comes from being home alone
- Finishing work on a Friday, knowing I have the whole weekend ahead
- Snuggling under a blanket on a chilly night
- The satisfaction of crossing a run off my training plan
- The moment my favourite reality TV show starts, and I sink into the sofa
- My first cup of coffee in the morning
- That first bite of a meal I’ve been waiting to eat
- Laughing uncontrollably with friends
- Hearing from my dad and feeling instantly grounded
- Not having to set an alarm for the next morning
- Seeing one of my houseplants grow a new stem, flower, or leaf
- Sunlight streaming through the window in my flat
- The satisfaction of a dog or cat coming to sit on your lap
- The smell of a new book
- Decluttering and feeling instantly liberated
- A weekend nap
- Realising I have leftovers waiting for me in the fridge
- Helping someone and seeing the difference it’s made to them
- Putting on socks straight from the radiator
- When a recipe turns out exactly right
- The calm of a quiet morning before the world wakes up
- Having a good hair day
- A guilt-free day of doing absolutely nothing
- Watching animals go about their day
- Lighting a candle in my flat when it’s cold and rainy outside
- Discovering a new book that hooks me from page one
- The satisfaction of tidying a small part of my flat and instantly seeing the difference
- Finding the exact thing I need in my bag straight away
- Listening to a great song on repeat
- The feeling of taking my shoes off after a long day
- When someone remembers a small detail about me
- Seeing the end-of-run stats and watching my progress build
- The smell of rain on a warm pavement
- The thrill of a plot twist in a good book
- Finding money in my purse/pocket that I’d forgotten about
- Driving through multiple green lights
- Sitting in a pub garden
- Lying in soft grass or on warm sand
- Finding an outfit that feels both warm and comfy
- When animals trust me enough to come close
- Mastering a DIY job
- Birthday cake – especially with thick icing and jam and cream in the middle
- Receiving a compliment from a stranger
- The smell of fresh-baked bread
- Realising I have more time to sleep when I wake up too early
Final thoughts…
Life is full of small, meaningful moments that can bring comfort, joy, and a sense of peace. By practising gratitude and mindfulness, and allowing yourself to slow down, these moments become easier to spot: the warmth of sunlight, the satisfaction of a task completed, the comfort of coming home.
What are your simple pleasures? Are you working on enjoying more of the little things? We’d love to hear from you in the comments below.
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