Make it a Joy (The Simple Step We Sometimes Forget)

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Sometimes the most radical realisations of life occur at the most mundane of moments. I experienced this just last week.

Imagine the scene:

I am sitting at my desk, engaged in the work I have chosen for my life, wearing the clothes I have chosen to wear, after eating the breakfast I chose to eat (you get the idea).

And suddenly I notice a profoundly uncomfortable truth: I am not enjoying any of it.

Has this ever happened to you?

Have you ever looked around and felt disappointed, or checked in with your body to find only stress and tension and a heavy weight in your limbs as you drag them around completing autopilot tasks?

You’re not alone.

What felt radical about this moment is what subsequently popped into my head: make it a joy.

This is a philosophy I used to live by in my early twenties but that—somewhere in the encroaching obligations of adulthood—appears to have been lost. I picked up from somewhere (where?) that work should be hard and being mature means being serious and that the most vital success-measure of anyone’s day is productivity.

Yet… are these things actually true? I’m not sure.

I am unfathomably privileged to live where I do, at the time that I do, with the means that I have available to me—and so if I cannot glance around and feel a sense of giddy pleasure at what I have going on then something must be amiss.

Psychologists call our casual acclimatisation to the wondrous miracle that life (even humdrum daily life) on Earth represents: hedonic adaptation.

How do we counter this?

My humble advice would be: don’t get so accustomed to the pleasure of your life that you forget to enjoy it. Make it a joy, whatever that means to you. Call it mindfulness, call it savouring, call it spiritual practice, call it awareness… it all boils down to that simple phrase: make it a joy.

And what is the ultimate ‘it’ that we have in our possession to enjoy? Us. Ourselves. The small human package we have arrived in having its mortal experience of the world.

Make it a joy to be you.

Enjoy being you. Huh, now there’s a concept… What if, daily, we found the pleasure and the pride and the passion in our personhood? What if we settled into the cosy armchair of us-ness (welcoming ourselves home from a hard day’s work of self-flagellation)?

We live in an era where Showing Off On the Internet is an Olympic sport, and where we float adrift in the great gulf of social media ricocheting off of the Instagram stories of Other People’s Fabulous Lives until we are dizzy. No wonder we switch out of the apps, put down our phone, look around at our lives and find them… depressingly monochrome in comparison.

Why not, instead, treat taking pleasure in your own existence as a practice; a hobby; a favourite pastime?

Meet the monochrome doldrums head-on by putting down your phone and replacing it with your own proverbial paintbrush—remembering that you are the artist of your own life experience.

Why not make it a joy?

On noise & how we find ourselves in silence


Between the ages of seven and eleven, every school day for thirty minutes after lunch break, came my favourite time of day: silent reading. The aim of this, I suppose, was to help us coast into an afternoon of sober studiousness after our raging exertions on the playground. The real delight was: we got to read whatever we wanted. Even books from home were allowed (my heart would soar at the thought of thirty engrossing minutes of Jacqueline Wilson.)

I adored this time, and of course I still do adore reading. Yet, I see now that reading is not real silence. Ultimately, we were being encouraged to fill this silent time with another kind of noise—the very special noise (but noise nonetheless) of books.

And I wonder now: where was the silent time for our own young voices to emerge, unsullied, and announce themselves to the world?

We live on a very noisy planet (literally, we are sending out ever-expanding radio waves into space.) German philosopher, Heidegger, would call the totality of this noise “idle talk” or “chatter”—and it defines much of our existence. This noise is not just radio. It’s opinions, facts, Facebook, the Sunday paper, Netflix… It’s our culture—that messy, raucous thing we are all deeply entrenched in—telling us what to do, what to think, what to be.

What happens to us in silence—real silence?

Some of us get anxious—it can be nice being told what to do, think, and be. Why? Because it lets us off the hook. It lessens the burden of responsibility for ‘Making It’ or for getting life right. Even though—and I know you’ve heard this before—there is no right.

In silence, some of us feel regret, fear, hopelessness…

…and all those other sensations where we remain trapped in the past or recoil from a potential future.

Yet, what we can also find in silence is possibility. Possibility for authenticity—even if it might need a little excavating. Chinks of light where you might catch a glimpse, sometimes a very profound glimpse, of yourself at your essence.

We find ourselves in silence. [Tweet it!]

I encourage you to find some silence. Real silence. I encourage you to feel those uncomfortable feelings that come with the territory; to face them, even momentarily. Then, fill this silence with noise of your own making (words, wisdom, aspirations.) I do this by writing.

And, finally, be open to finding yourself, over and over—there, on the blank canvas of silence.

The Story of Self: Who are you anyway?


Meet Jane.

Jane: The facts

Jane is 28, lives in a large US city, works for a medium-sized corporation, is recently married and comes from a big family.

Yawn. Not very interesting, is it?

Why? Because these are the facts of Jane, yet they don’t give away much about her. We don’t know Jane from this report of the key aspects of her life. If Jane read this account, she probably wouldn’t see much of who she feels she really is in it. If her friends read it, they’d probably think ‘that could be any one of my friends.’

The problem with the description as a way to really know Jane is that it lacks personality; it lacks a story.

In fact, many psychologists would say that’s exactly what personality is: a story we tell about ourselves, to ourselves, and to others; a story we author and co-author with our culture and those close to us.

“Identity itself takes the form of a story, complete with setting, scenes, character, plot and theme.” – Dan P. McAdams


Could this be true? And how might this affect the way we look at our lives? Or our happiness?

Let’s look again at Jane.

Jane: The story

What if I told you Jane grew up on a coffee farm in central America; that she began painting as a child and then moved to North America to study Fine Art at college where she met Joe, who wanted to be a pilot? What if I told you that she’s taken the job at Dull Corp. so that Joe can finally get his pilots licence and they’ll be able to save and start a family, who they’ll eventually move back to Central America to enjoy the same happy childhood years? Then Jane will finally have the time to paint again, the thing she really loves.

Now do you feel you know Jane a little better? This is Jane’s story. This is how Jane knows Jane. This is how friends, and family, and husband Joe, know Jane.

Why is this important?

I think this illustrates that the meaning, purpose and value of our lives are not often found in the facts alone, like what we do, where we live, or who we know. Meaning, purpose and value are found in the stories we choose to tell; the stories whereby we weave these facts into something more than the sum of their parts.

As McAdams writes: “Life stories are based on biographical facts, but they go considerably beyond the facts.” He adds that people “appropriate aspects of their experience and imaginatively construe both past and future to construct stories… that vivify and integrate life.”

Whether or not this theory is ‘true’ (and the debate continues amongst psychologists) I think it’s useful. I think it empowers us, because it gives us permission to be creative with our own lives; to retell unhelpful stories, as we might do in CBT for example. It helps us to think of disruptions to our story as plot twists rather than conclusions. It helps us to keep going in the tough times, flourish in the good and perhaps even to be wild optimists. Because, of course, if our very identities are organised as stories, then certainly our sense of whether we are happy or not is a part of this story, if not a story of it’s very own. I think this is pretty revolutionary, especially for the field of positive psychology.

Try It: Write the Story of Your Self

How might we apply this theory to our own lives? Have a go at the same exercise I did with Jane, but with your self as the subject.

Step 1

Write purely the facts about your life, as I initially did with Jane. This will probably feel dry, and dull and not like you at all, and this is a great way to remember we are not defined by the facts of our lives alone.

Step 2

Tell your story. Write a brief paragraph that sets out the evolving narrative of your life as succinctly as possible, with an eye on your remembered past, a taste of the present and a glimpse of your imagined future. If you need help getting started, use my example of Jane as a template:

I grew up [where?] and I began [what?] as a child.
I moved to [where?] to [study/work] and I met [lover, business partner, best friend] who [tell us something of their story].
I took a job at [where?] so that I could [work my way up the ladder/save for my other big dream].
In the future I will [move/travel/start a family] because that’s the most important thing to me.

If the story feels meaningful and rich with purpose, then you can stop here. If it doesn’t, why not try a further exercise: rewrite the story. Rewrite it and rewrite it again until you hit on a version that feels meaningful, whether your focus is in the past, present or future. Try writing in both the first and third person. Notice any difference in how this feels. Importantly, this may not be something you feel able to do in one sitting, and that’s fine; take a few days or even weeks to work on your rewrites, remembering that our stories are constantly evolving and it’s not necessary to have your story “figured out.”

I believe this exercise is potentially very powerful because, if psychologists such as McAdams are right, who we are is never a fixed and idle thing; personality is a fluid and evolving narrative that, rather than being a storyline we’re stuck with, is a story we get a lifetime to edit and re-tell.


If you want to share, I’d love to see your story. You can either post it in the comments below, email it to me megan[at]meganchayes[dot]com or share it on Instagram with #happinessisastory and tag me @megan.c.hayes so I definitely won’t miss it.