With financial strain and workplace pressure taking a toll on everyday happiness, more than half of adults say fun has been pushed to the sidelines. Now, positive psychologist Lowri Walsh is offering a practical reminder that joy does not always require major change — often, it can be found in the smallest parts of the day.
Walsh has outlined a series of simple “joy missions” designed to fit into even the busiest routines. The idea is straightforward: spend just a few extra minutes on small actions that can lift your mood, whether that means giving someone a kind comment, pausing to appreciate a wholesome meal, or breaking into a spontaneous dance.
At the heart of her advice is the belief that everyday pleasure is easy to overlook when people are stuck in survival mode. Taking time to truly enjoy good food, for example, can serve as a gentle reset and a reminder that happiness often begins with ordinary moments rather than grand gestures.
One of Walsh’s standout recommendations is to “dance like no one is watching.” She says movement can help interrupt stress-driven routines, release built-up tension, and reconnect people with a freer, more authentic version of themselves.
The “joy missions” were developed in partnership with Arla LactoFREE after a social experiment explored how adults respond when given the chance to choose joy instead of routine, practicality, or self-restraint. The findings suggested that many people instinctively lean toward compromise, even in moments where enjoyment is within reach.
Drawing on positive psychology and the science of emotional wellbeing, Walsh said the aim is to help close what she describes as a “joy gap” — encouraging people to step out of autopilot and make space for small but meaningful moments of happiness.
The ‘gap’ describes the divide between the amount of happiness we require and how frequently we genuinely permit ourselves to experience it. The findings follow research of 2,000 adults which revealed work pressures, financial concerns and family obligations mean 29% can’t recall the last time they felt true happiness.
A further 34% confessed they regularly sacrifice the things which bring them joy.
Lowri Walsh said: “Many of us live in permanent ‘survival mode’ as we try to manage the constant stresses of modern living. In this state, we tend to prioritise productivity, efficiency and coping, while viewing joy as childish, indulgent or unnecessary.
“The good news is being joyful is not a fixed trait, it’s a daily practice we can all access when we know how. Through a few simple ‘missions’, people can feel uplifted, lighter and reconnect with what makes them genuinely happy.”
The research also revealed the top things causing adults to compromise on their happiness, including not having enough sleep (35%) and their mental health (30%).
Some 27% expressed a desire to be more childlike in their choices, selecting something ‘fun’ ‘just because’.
Although 31% find it difficult to put their own happiness first.
The OnePoll.com survey also identified the things people refuse to sacrifice, including a morning cup of tea, getting into comfortable clothes as soon as the day finishes, and a Saturday morning lie-in.
Popular methods for creating happiness included listening to music (50%), spending quality time with loved ones (46%) and taking a walk or run (41%).
Stuart Ibberson at Arla LactoFREE said: “As we get older, joy can start to feel like something we have to earn rather than something we can make space for every day.
“Work, family life and money worries all add up, and it’s often the small things that get pushed aside first, but joy doesn’t have to mean doing something big or extravagant.
“It can come from everyday habits that help you feel more like yourself again – whether that’s connecting with a colleague or friend during a workday, taking a few minutes to enjoy something delicious, or simply saying yes to something that lifts your mood.”
LOWRI WALSH’S TOP TIPS TO CLOSE THE ‘JOY GAP’:
MIND
Give someone a compliment: Telling someone that you like their coat or that they have a nice smile can create a brief, but powerful experience of shared emotion that boosts connection and lifts your mood.
BODY
Dance it out: Movement can help us feel lighter by bringing us back into our bodies – and dancing is a great way to do this. Interrupt the survival mode we often find ourselves in, loosen tension and reconnect with a more instinctive, unfiltered version of yourself.
TUMMY
Eat something nourishing: This can break the cycle of stress and bring a sense of comfort. Choose something that offers both taste and nutritional goodness to carve out a small but meaningful moment to reset.
