The Secrets of the Most Joyful People

What do you imagine when you think of a joyful person?

When we think about joy, we often imagine a lucky few: the optimistic ones, the ones with “good energy,” the ones who seem to glow on a random Tuesday morning. 

But the truth is: Joy isn’t something you either have or don’t. It’s not a personality trait. It’s a pattern. A mental habit. A set of choices, repeated quietly over time. 

The most joyful people aren’t always happy. But they’ve trained themselves to notice, anticipate, and savour life in ways that allow joy to grow.

In fact, there’s a growing body of psychological research that reveals joy isn’t about what you have. It’s about how you relate to what you already have.

Most of these habits are small, learnable, and repeatable.

So what do joyful people actually do differently?

Here are a few of their underrated psychological principles joyful people live by—and how you can start practicing them now.

Secret 1: They savour joy in more than one way

Joyful people don’t just live in the moment. They stretch it before, during, and after.

While we often hear the phrase “be present,” research shows that savouring isn't limited to the present moment. According to positive psychology expert Dr. Fred Bryant, there are three forms of savouring:

Savouring the future: They find joy in looking forward to something.

Savouring the present: They pause to soak in the experience as it’s happening.

Savouring the past: They replay good memories to feel the joy again.

These micro-practices activate the brain’s reward system, helping us generate feel-good chemicals like dopamine even from the memory or imagination of joy.

Try this with The Goal Planner: Use your Weekly Reflection to revisit small wins and memorable micro-moments. Then, in your next week’s prioritization, write down something simple you're looking forward to—a quiet cup of coffee, a weekend ritual, or a walk with music. Let joy fill your days.

Secret 2: They share their joy. Even the small wins.

Joy multiplies when it’s witnessed.

One of the most overlooked strategies in positive psychology is capitalization — the act of sharing good news with someone who responds supportively.

According to research by Dr. Shelly Gable, when we share a joyful moment and receive an active-constructive response (think: “That’s amazing! Tell me more!”), our joy doesn’t just stay—it grows. It becomes more deeply encoded in memory and increases our sense of connection and validation.

But many of us downplay our joy. We think it’s too small to mention, or we fear being “too much.” The most joyful people ignore that script. They let others in.

Try this with The Goal Planner: In your Monthly Goal Evaluation, jot down a positive comment you received from someone or anything that you’ve learned throughout the month. The joy you felt becomes a bridge—not just a memory.

Secret 3: They let themselves look forward to things.

Anticipation is a form of joy we forget to use.

Many people see joy as something that happens to them. But psychologists suggest that the anticipation of an experience can bring more sustained joy than the experience itself.

It’s because anticipation gives our brain a dopamine reward loop — a motivational system that helps us feel energized and hopeful. It’s the “looking forward to” that gives us momentum.

Joyful people intentionally create things to look forward to — not just big events, but tiny rituals: Friday night baths, a podcast to listen to when you’re running errands, or lighting a candle before journaling.

Try this with The Goal Planner: In your Daily or Weekly Prioritization, write one thing you're looking forward to and schedule it like a non-negotiable. It doesn't have to be big. The simple act of putting it on paper gives your brain a joy signal to follow.

Secret 4: They blend novelty and familiarity.

Joy isn’t just found in adventure or routine — it lives in the space between.

Our brains crave novelty — but also need the safety of patterns. The most joyful people intuitively balance these two needs. They introduce small changes (new routes, spontaneous plans), while anchoring themselves in grounding rituals (morning routines, favorite meals).

Neuroscience supports this: novelty activates reward pathways, but predictability soothes the nervous system. Joyful people make room for both.

Try this with The Goal Planner: At the start of your week, list one thing you’ll repeat (your anchor), and one thing you’ll try differently (your challenge). This helps you stay emotionally regulated and creatively engaged. A beautiful formula for joy.

You don’t have to wait for life to become perfect to live with more joy. And you don’t need a personality transplant to start. What you need is intention. Repetition. Awareness. Joy is not something you find. It’s something you build. Over time. In small ways. On regular days. Let The Goal Planner be your quiet companion in the process of reaching your destination with joy. Because joy doesn’t ask to be perfect. It just asks to be noticed.