Your Daily Dose of Happiness: A Simple Morning Exercise

Happiness is a bit like a good meal. To thrive, we need balance—a mix of nutrients that nourish our emotional and mental well-being. My personal macronutrients of happiness (derived from but not quite the same as those of Harvard professor Arthur Brooks) are satisfaction, engagement, and enjoyment. Each plays a unique role in how we experience our days. The challenge? Life gets busy, and we often go on autopilot, losing track of what makes us feel truly happy.

But what if, each morning, you chose to focus on one of these macronutrients? Just one. And made a conscious effort to weave it into your day? This simple exercise is about intention: taking a few moments to direct your attention toward what matters most and finding small, actionable ways to prioritize it.

Here’s how it works—and how you can try it today.

Step 1: Choose Your Happiness Macronutrient for the Day

Take a moment in the morning to reflect on your emotional state. What are you craving? Are you feeling restless and longing for a sense of accomplishment? That’s satisfaction. Are you bored and seeking something that sparks your curiosity or focus? That’s engagement. Or maybe you’re stressed and need more lighthearted moments that make you smile. That’s enjoyment.

Once you’ve identified what feels most important, write it down: Today, I will focus on (satisfaction/engagement/enjoyment). This small declaration sets your intention and reminds you to look for opportunities throughout the day.

Step 2: Take Action with Small, Doable Steps

Focusing on your chosen macronutrient doesn’t mean overhauling your schedule or setting grandiose goals. In fact, the beauty of this exercise lies in how small changes can create big ripples of happiness. Let’s break it down:

Satisfaction

Satisfaction is about a sense of accomplishment and feeling good about the things you’ve done. It’s not about grand achievements, but rather the small wins that give you a sense of progress.

• Specific Action: Start your day by tackling one lingering task. Maybe it’s responding to an email you’ve been avoiding, tidying a cluttered corner of your home, or finally booking that dentist appointment. Completing even a tiny task can create a sense of relief and momentum.
• Why It Works: When you check something off your list, your brain gets a hit of dopamine, the feel-good neurotransmitter associated with accomplishment. Even small doses of satisfaction can build your confidence and brighten your day.

Engagement

Engagement is about being fully absorbed in the present moment. It’s when time seems to disappear because you’re deeply focused on something that matters to you.

• Specific Action: Schedule 20 minutes to dive into an activity that captures your focus. This might be working on a hobby, solving a challenging puzzle, or even diving into a work project that excites you. The key is to pick something that demands your attention and feels meaningful.
• Why It Works: Engagement taps into the state of “flow,” where you lose yourself in the task at hand. This state is deeply satisfying and has been linked to greater happiness and reduced stress.

Enjoyment

Enjoyment is the pleasure and joy we feel in the moment—those light, happy sparks that make life fun.

• Specific Action: Plan a small, joyful treat for yourself. It could be as simple as savoring your favorite cup of coffee, listening to an upbeat song that makes you want to dance, or texting a friend who always makes you laugh.
• Why It Works: Enjoyment is about finding delight in the little things. These moments don’t just make you smile in the moment; they also serve as reminders that happiness is accessible, even on the busiest days.

Step 3: Reflect and Repeat

At the end of the day, take a minute to reflect. How did your focus on satisfaction, engagement, or enjoyment affect your day? Did you notice a shift in your mood or energy? If so, celebrate it! If not, that’s okay, too. Happiness isn’t about perfection; it’s about paying attention and trying again tomorrow.

By weaving one macronutrient of happiness into your day, you’re training your mind to notice the good, even in small doses. And as you build this habit, you’ll likely find that these small moments of intentional happiness add up to something much bigger: a life that feels richer, more balanced, and more joyful.

So, what will you choose today: satisfaction, engagement, or enjoyment? Start small, stay intentional, and see where it takes you.