You are at the office. Another boring meeting spoils your mood. You are tired, you want to leave. You look out the window. What a beautiful, sunny day it is today. The sun’s rays penetrate the trees, giving a special beauty. And then you see her. A brightly colored butterfly relaxes on a leaf. What a beautiful sight. Spring is not far.

And so suddenly, without understanding how, your mood has changed. Really, do you realize how many such simple, everyday beauties exist all around you? Do you know how different you would feel if you took a moment to notice them?

That’s the message a new study is trying to get across, according to which spending a little time every day noticing the small beauties of the world around you – also known as microjoys – can have significant benefits both physically and mentally. your health

If there is a time when this became clear, it was undoubtedly the pandemic. With not much to bring us joy, small forms of self-care like a video call with a loved one or a hot cup of tea suddenly took on another value.

Since then, there’s been a lot of talk about how we can make room in our daily lives for “small happiness” to feel happier and improve our well-being both immediately and over time.

Johanna Burke, a lecturer at the Center for Positive Health Sciences at the RCSI University of Medicine and Health Sciences, points out that the impact of micro-pleasures extends far beyond simply improving mood. In an article in The Conversation, she shows how small, positive moments can trigger physiological changes, particularly in the nervous system. “Engaging in small pleasures can improve vagal tone. The vagus nerve is responsible for the processes that happen automatically in the body, such as heart rate, digestion and breathing. It’s also linked to mood disorders and stress regulation, so the more it’s stimulated, the better for the body,” he explains.

But the benefits don’t stop there. By keeping stress levels under control, microjoys help us avoid the negative effects of chronic stress on health, such as high blood pressure, digestive problems and hormonal disturbances. They can also lead to an “instant connection between people” that can improve health, enhance longevity and give meaning to our lives, Burke argues.

So how much time should one devote daily to small happiness?

Burke suggests a simple approach: Regularly recognize and appreciate the things that can bring happiness, hope or excitement. Some experts suggest a formula: “Studies suggest a magic number: Five positive emotions to one negative for optimal well-being,” says Burke. The idea is that experiencing more positive emotions on a daily basis leads to a better overall feeling. “So for every negative emotion you experience during the day (such as sadness, anger or frustration), you should have five positive ones (such as joy, hope or optimism) to balance things out and live a good life.”

Cyndie Spiegel, author and consultant, points out, speaking to Stylist, that micropleasures require no effort beyond observing the beauty that exists in everyday moments anyway. It’s about appreciating the existing beauty in the world, without having to change anything. “Small happinesses don’t require us to earn them, reach far to find them, or do anything other than simply notice the extraordinary and profound beauty that already exists around us,” he says.

So the next time you wake up groggy, take a moment to absorb some of the small happiness around you, like a flower that finally bloomed or the sun streaming in through your window.

Remember: The world is full of good things – if only we pay attention.