Are you happy?
Like, really happy?
Merriam-Webster defines happiness as “a state of well-being and contentment” or “a pleasurable or satisfying experience.” Our takeaway? Happiness can be momentary or sustained. It often comes from external experiences - It could be graduating from University🎓, singing along at your favorite artist’s concert🎤, or finally nailing something you’ve been working on for a while🥳.
But here’s the thing: happiness isn’t as simple or as straight forward as we sometimes think. It was interesting to learn how much people struggle with it - so much so that Yale University created a course dedicated to it. The Science of Well-Being - also nicknamed The School of Happiness - has become one of the university’s most popular classes, taken by millions globally. It’s also available as a podcast called The Happiness Lab with Dr. Laurie Santos. It explores why we often misjudge what will make us happy, and teaches practices to build real, lasting happiness.
Clearly, if a top Ivy League university had to dedicate curriculum time to it, we’re not alone in trying to figure happiness out.
But happiness is just one piece of the puzzle.
Let’s talk about glimmers ✨
A glimmer is a brief, micro-moment that sparks a feeling of hope, peace, or safety. The term was introduced in the world of trauma therapy by Deb Dana, a licensed clinical social worker, and it’s since become a gentle but powerful tool in mental health and nervous system regulation.
Glimmers are the opposite of triggers - instead of throwing your body into stress or defense, they calm and uplift. They’re the unexpected rays of light in a rough day - A stranger offering a smile😊, A cat walking toward you when you call it 🐈 (Yes, I’m a cat person!), or even seeing the rainbow 🌈.
They might seem insignificant - but they're not. Glimmers are what help us rewire our brain for safety and connection. We just need to notice them, and pause long enough to feel them.
And then there’s joy - the deepest of the three 🤗
If there were a hierarchy, joy would sit at the top.
Joy isn’t just pleasure or excitement - it’s rooted in something deeper. It’s a soul-level feeling of connection, purpose, and gratitude, often arising without needing a specific reason. Many of us refer to it as ‘feeling blessed’.
You don’t earn joy the same way you do happiness.
You feel it - when something clicks into place.
It could be watching your best friend walk down the aisle after years of talking about it 👰🏽, hugging a sibling you haven’t seen in years 🫂, or for me it was hearing my late grandma burst into laughter just because she was so thrilled to see me 🕊️
That chest-tightening, ear-to-ear-smile-through-tears feeling?
That’s joy!
Could also be why many of us grew us singing “I’ve got the joy, joy, joy, joy down in my heart” 🎶
It lingers. It expands. And often, it changes us.
So… how are your glimmer, happiness, and joy meters doing?
We started by asking if you’re happy. But maybe the better question is:
How often do you pause to notice happiness, joy, or glimmers when they show up?
Sometimes, we move too fast to catch them.
Here are a few journal prompts to guide your reflection. And after each question - pause, and ask yourself why. That one extra step? It brings deeper clarity and intention.
✍🏽 Journal Prompts
♦️What small moment today made me feel safe, calm, or hopeful - even for just a second? Why?
♦️What sounds, smells, or sights tend to spark a glimmer in me? Why?
♦️What does happiness look like in my daily life - not the big picture, but the little habits? Why?
♦️When was the last time I felt truly happy? What was I doing? Why did that matter to me?
♦️What values or moments make life feel meaningful to me? Why?
♦️What experiences have brought me deep joy - beyond just fun or excitement? Why did they leave a mark?
⏯️A Joyful Interlude
As we were working on this piece, these songs sparked little glimmers of happiness and joy.
Maybe they'll do the same for you 🎧💖
♦️Justin Timberlake - Can't stop the feeling!
Save them. Play them while journaling. Or just dance it out 💃🏽🕺🏽
Because joy lives in the little moments too 😄
💭Final Thoughts
Hopefully, you paused - even just for a moment - to reflect. Maybe you noted these down in a journal, or just answered them in your mind. Either way, here’s the invitation:
Be intentional about noticing the glimmers.
Let yourself lean into happiness when it shows up.
And be wide open to joy - it may come unannounced, but it often leaves the greatest impact.
We highly recommend getting the Gratitude Journal. The prompts will go a long way in helping you identify and look back to the moments.
💯Here’s the truth:
The more you train yourself to recognize these moments, the more resilient and emotionally full your life becomes. Psychologists call this emotional granularity - the ability to identify and experience emotions with clarity and depth. It’s strongly linked to improved mental health, stronger relationships, and better emotional regulation.
So today, and every day forward, try to catch the small light in your life 💡
And when you find it - pause, take it in, and let it settle.
That small pause? It can change your entire day - and maybe, over time, your entire life.
Hugs,
XX