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Start small -

If you're not used to actively searching for joy in moments, start off small. Look out to find just one thing each day that can spark some happiness.

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Think positive -

Start your day with a positive statement or affirmation, to help encourage more upbeat thinking as the day continues. For example: "Today I will look for good moments and remember them."

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Turn routine into ritual -

Do you have a morning routine? If so, you can get vorfreude from anticipating that first coffee of the day or morning cuddles with your pet, whatever it is. Elevate the routine to a sensory ritual.

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Find joy in every day -

At the end of your day, think about three things you're looking forward to the following day. It could be your peaceful morning workout before the world wakes up, or listening to a podcast on your commute, for example.

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Come off autopilot -

Perhaps you complete a lot of your daily routines on autopilot, but by practicing more presence in your daily activities you will look forward to them and exercise vorfreude a lot more easily.

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Avoid mind traps -

The first step in tapping into joy is recognizing your negative thoughts and weeding them out. Discounting the positive and falling victim to "shoulds" or FOMO (fear of missing out) can be negated by counting the fortunate circumstances in your life.

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Savor the moment -

In the moment before you take a bite of a delicious pastry or begin reading the first page of an anticipated book, there is a feeling of pleasure to be enjoyed: so savor it!

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Treat yourself -

Small indulgences, moments where you treat yourself "just because," without feeling guilty, can be planned so you can anticipate them with happiness. A weekend or midweek treat can help encourage vorfreude.

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Put plans in writing -

A great way of getting that feeling of anticipation going is to commit your plans to writing. Seeing them written down can help make them feel more real and exciting!

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Start journaling -

To reinforce your feelings of joy, keep a joy journal. Recording the things each day that brought you a moment of joy—however small—can encourage you to anticipate more of them.

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Schedule movement -

Find a form of movement you actually enjoy, and schedule it! Forcing yourself to do exercise you don't like means you're more likely to dread it. In contrast, planning a form of movement that you like will get you into a state of vorfreude.

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Try meal planning -

Plan your meals for the week in advance, and watch cooking videos or research recipes online so you can anticipate the delicious food you're going to enjoy during the week.

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Throw a party -

Organize a get-together with friends, something that requires a little time and planning. Even if there's no 'reason' to celebrate, you can find joy in anticipating the catchup with those you care about most.

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Plan a fantasy holiday -

Just because you can't afford it right now, or it's not possible to take the time off work, this doesn't mean you shouldn't plan for your dream holiday.

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Enjoy the buildup to a real trip -

In the meantime, you can enjoy the buildup to a smaller getaway or even just a day trip. The planning and preparing for a getaway helps vorfreude flourish!

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Look for natural wonders -

Nature is a great source of joy for many. Your own garden can surprise you with the natural treasures it contains. Anticipate joy on your next gardening stint.

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Go on a mindful walk -

Going on a mindful walk can help bring you back in touch with the natural world and its beauty. Plan a mindful walk that you can spend some time looking forward to.

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Get creative -

Plan time to let your creative side take flight. You don't have to be a brilliant artist to make time for creativity; give your playful nature an outlet!

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Hunt for treasure -

Treasure hunts aren't just for kids. Organize a get-together with your friends where you hide treats for everyone to find, and enjoy!

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Visit the library -

Insert vorfreude into your life with a trip to the library. Is there anything better than starting a new book you've been looking forward to?

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Make music -

There are few things in life that bring more joy than listening to, or playing, music. Practice making music by yourself or, better yet, find your local jam session.

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Read a poem each day -

Keep a poetry anthology at home so you can enjoy a brand new poem each day—and look forward to wondering what it might be!

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Try something new -

Learning a new skill can spark joy in your week, as the novelty of something different can bring some much-needed excitement and anticipation into your life.

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Celebrate the seasons -

Celebrating turning points in the year such as the arrival of a new season, or even the moon cycles each month, can help you take more joy in small occasions.

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Carry a talisman -

A trinket or talisman (that reminds you of a person, place, or animal that is associated with feelings of joy) can help spark vorfreude.

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Do something nice for someone else -

Planning a surprise for someone else (and it doesn't have to be grand or loud) can get vorfreude flowing in your life.

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Create a homecoming ritual -

A greeting ritual with those you love when you come home can make more space for vorfreude on even your toughest days at work.

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Make time for silence -

They say silence is golden. Making time for meditation in your day-to-day can create vorfreude, as you look forward to a few moments of mindfulness, no matter what's happening.

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Start a bedtime routine -

Look forward to sleep time and getting a good night's rest. Your bedtime routine can help you feel vorfreude about it. Take a relaxing bath, light some candles, and put on your comfiest clothes so bedtime becomes a joyful experience.

Sources: (The Guardian)

See also: The Dutch concept of doing nothing

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