In a fast-paced world dominated by a constant rush, finding moments of happiness and satisfaction often becomes a challenge. However, new research reveals that even small, everyday actions can significantly contribute to our sense of happiness and overall well-being. A project called Big Joy Project, launched by a group of researchers from the University of California, San Francisco (UC San Francisco), has shown how simple daily micro-actions can be extremely effective in improving quality of life and mental health.

What is the Big Joy Project?

The Big Joy Project is a weekly online program that provides participants with a series of small tasks aimed at strengthening positive emotions and self-awareness of happiness. The program includes activities such as asking others to share their fun, inspiring, or proud moments, keeping a gratitude list, and performing small acts of kindness aimed at brightening someone's day. Participants spend only a few minutes daily on these activities, making the program accessible and feasible for a wide population of people, even those with very busy schedules.

Scope and Demographics of Participants

About 17,600 people from different parts of the world participated in the study, with the largest number coming from the USA, Canada, and the United Kingdom, accounting for 71% of the participants. The majority were women (84%), predominantly white (74%), and individuals with at least some college education (94%). Although this is a broad sample, the researchers paid special attention to the impact of such micro-actions on younger people, members of the Black and Hispanic populations, and socially disadvantaged groups.

Results of the Intervention

After just seven days of participating in the program, respondents reported a significant increase in their level of general well-being and positive emotions. They also noted a better perception of their own influence on happiness and a reduction in stress levels. Improvements were also observed in physical health, including sleep quality. It is particularly interesting that the greatest benefits were reaped by vulnerable groups such as younger people, Black people, the Hispanic population, and those in a more disadvantaged social position.

Why are these findings important?

An increase in well-being is directly linked to a lower risk of developing mental illness and better overall health. According to Elissa Epel, PhD, the lead researcher, people with a higher level of well-being are less prone to chronic diseases such as cardiovascular diseases and have lower mortality rates, both in healthy and sick populations.

Previous online interventions aimed at improving mental health typically last several weeks and require three to four hours per week, which is a barrier for many due to a lack of time and motivation. The Big Joy Project is the first program to show that even short, daily activities of just a few minutes can bring tangible positive results.

Simplicity as the Key to Success

The project authors point out that shorter and less demanding programs reduce the likelihood of participants dropping out and increase their engagement. Darwin Guevarra, PhD, the first author of the study and a researcher from Miami University, emphasizes that it is extremely encouraging to see that positive effects can be achieved through such a short intervention. This approach opens the door to broader application and greater accessibility of the program for people who otherwise could not devote much time to such activities.

Application in Daily Life and Further Steps

Taking into account the research findings, it can be recommended to everyone to include small gestures of gratitude, mindfulness, and kindness in their daily routines, which, although seemingly insignificant, can greatly contribute to emotional balance and satisfaction. Such micro-acts not only increase personal well-being but also foster positive interpersonal relationships and build a community based on support and compassion.

Furthermore, the researchers plan to expand on these results through longer-term studies to better understand the lasting effects of such short interventions. Also, the goal is to adapt the program to different populations and living conditions so that everyone can find their own way to achieve greater happiness and quality of life, regardless of their life circumstances.

Source: University of California