A Spark of Joy to Help Provide Motivation

I enjoy running, and I once ran a marathon. Yes, just once!

A friend and I trained for the run months in advance, following a recommended training schedule that “guaranteed” success. The morning of the race, I felt energized and confident. My shoes were double knotted, the iPod was fully charged, and I had two energy gel packs. I was ready.

The first half of the run went smoothly. I was surrounded by other runners, and the shared energy and excitement made the miles pass quickly. I started to feel tired near mile 13, so I opened a gel pack, turned up my music, and focused on the goal.

Around mile 21, everything changed. I hit “the wall” – hard!

Although only a few miles remained, it felt like an impossible task. I wanted to stop and give up, but the finish line was so close.

Instead of quitting, I focused on one step at a time until I crossed that lovely finish line. I was relieved to be done and quickly decided that I was not going to be a two-time marathon runner.

The World's Longest Marathon

The last two years have felt a lot like a marathon. We started 2020 feeling energized and hopeful, and then COVID-19 hit. As the months ticked by and hurdle after hurdle was presented, we began to feel tired.

Now, many of us have hit the wall, but we still have a few miles yet to go. The weather is cold, and we are battling yet another COVID variant. It is exhausting.

You, like me, might need some added motivation for the last few miles. For an extra spark of joy, here are a few of my favorite finds.

Everything is Awesome

I enjoy Neil Pasricha’s work. During a difficult time in his life, he challenged himself to think of something “awesome” every day for 1000 consecutive weekdays.

A few of my favorites from his list of 1000 awesome things are:

• #995 Finding money you didn’t even know you lost
• #918 When you’re tired & about to fall asleep and someone throws a blanket on you
• #604 Walking on the grass with bare feet
• #485 When someone saves you a seat
• #445 Pulling a weed and getting all the roots with it
• #378 Finally making it past whatever was causing traffic to slow down

To spark more joy in my life, I have been writing down a few things every day that I find to be awesome.

My list today includes:

• The first sip of morning tea
• Writing in the quiet of the day before the rest of the house is awake
• Standing under a hot shower
• A sunny day

When you stop to think about things that are awesome in your life, you might be surprised by what you find.

Joy Sparking Songs

It is well known that music is good for our mood.

Research shows that listening to our preferred music stimulates the release of dopamine, a neurotransmitter that plays a role in motivation and reward. A surge of dopamine makes us feel better.

To maximize the joy from music, we need to be listening to the right tunes. Although individual preference certainly plays a role, science can guide us towards happy songs.

A Dutch neuroscientist, Dr. Jacob Jolij, was asked by a band to help identify the factors that make music happy. Music listeners submitted their favorite tunes, and Dr. Jolij analyzed them for common themes. He discovered that songs in a major key with upbeat rhythms and positive or fun lyrics are perceived by listeners as “happier”.

Using this formula, he identified the ten happiest songs of all time. There are limitations to his research as it is based solely on Dutch listener preference; nonetheless, there are some great songs on the list.

Give them a listen and see if they spark some unexpected joy in your day. I guarantee they will at least get your body moving!

A Spark of Joy in the Wild

Quokka, a small marsupial about the size of a domestic cat, has been named the “happiest animal in the world."

These adorable critters are native to Australia and selfies with these animals have become very popular on social media. If you need an instant smile, google “quokka selfies” and you will see some heartwarming photos.

Despite being happy and approachable animals, they do occasionally bite. Even happy creatures have challenging moments now and then!

Unfortunately, due to wildfires and invasive species, it is becoming more difficult to find quokkas. To help this endangered species, I adopted one through the World Wildlife Fund.

I am not sure exactly which one I adopted, but I know it is the one with the smile.

Final Thoughts

These past two years have been tough – like an ultramarathon where the organizers forgot to set up the refueling stations. But, the finish line is in sight!

I’m focusing on one day at a time and seeking out little moments of happiness in unexpected places.

Things that spark joy are all around us even though we may have to look a little harder right now.

Originally published on ConqueringCognitions.com