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Every Little Thing by April Jeppson

I was at a meeting this week where folks were giving updates and reflecting on the good work happening in our community. One woman chimed in with something so simple, yet it stuck with me. She said her favorite part of an activity was that it made people smile. “It spreads joy,” she said. “And who doesn’t want more joy?”

Right? Who doesn’t want more joy?

We all crave those little sparks that remind us life is worth showing up for. Joy doesn’t have to be big or dramatic, it’s often hiding in plain sight. A perfectly ripe avocado. (I almost said strawberry, because let’s be honest, that’s also a solid contender.) But an avocado? When you cut it open and find that smooth, soft green perfection — no brown spots, no stringy weirdness, my knees go weak.

That’s the thing, joy is tucked into the ordinary. An unexpected compliment. Laughing so hard you cry. A song that makes you dance in the kitchen. It sneaks in when we slow down, when we connect and when we make room for delight.

And guess what? There’s science to back this up. Researchers at Harvard have found that positive emotions like joy improve immune function, increase life expectancy and even speed up recovery from illness. A 2008 study in the Journal of Counseling & Development showed that people who practice gratitude and intentionally seek out joy tend to be happier, more optimistic and less stressed. Joy doesn’t just feel good, it’s good for you.

But here’s the kicker: We often treat joy like something we have to earn. Like we need to get through our entire to-do list, fold all the laundry and clear out our inbox before we’re allowed to feel it.

A few weeks ago, we had a perfect spring day sandwiched between several gray ones. My to-do list was screaming, but my back deck was calling. I wanted to sit outside and soak up the sunshine, but there it was, that old familiar guilt whispering, You haven’t earned this yet.

But joy doesn’t need perfect conditions. It just needs permission.

It’s taken me years to realize that there will always be something else to do. That the work, even the hard stuff, becomes lighter when I take a moment to just be. Breathe.

Smile. Feel the breeze. We’re not here to grind ourselves into dust. We’re here to thrive.

Let’s be people who sprinkle joy whenever we can.

Start with yourself. Light a candle just because. Buy the flowers. Crank the music while you clean. Sit on the porch and do absolutely nothing. Wear your favorite earrings to the grocery store — or your favorite dress or shoes. Stop waiting for the perfect time and just do it. Wear it now. Life is short and we need to enjoy every moment while we can.

Joy is even better when shared. Smile at a stranger. Compliment someone’s outfit. Say “I’m proud of you.” Leave a sticky note of encouragement. Send a meme. Bake banana bread and give half away. Help your child donate something that made them smile so another child can feel that joy, too.

You don’t have to fix someone’s whole life. Just create a moment.

A kind word, a shared laugh, a simple gesture, these tiny sparks can cut through the heaviness and remind someone that they’re not alone. We’re all carrying invisible stories: stress, grief, anxiety. But we’re also wired for connection. We need joy.

Sometimes, your small act of light might be the only bright spot in someone else’s day. Joy is contagious. When you share it, you don’t lose it. You multiply it. How cool is that?!

Albert Lean April Jeppson is a wife, mom, coach and encourager of dreams. Her column appears every Saturday.