The Joy Challenge

Daily Joy Challenge #8 Reflect

You might want to grab a journal or figure out how you will structure your Reflection time each Sunday.  If sitting still and reflecting is hard for you, Set a timer.  You can decide for how long, but I would do at least 5-10 minutes. 

Daily Joy Challenge #7

Share Joy

Random Acts of Kindness + Community = Multiplied Joy

Think of someone who’s lonely, sick, overwhelmed, or just needs a smile. What can you do for them? Who can you invite to do it with you?

Maybe it’s a meal, a card, flowers, or simply your time. Serve together. Share joy. And see what happens in your own heart.

Questions: email [email protected]

Daily Joy Challenge #6

Be silly

Let go of the seriousness—just for a bit! Find something to laugh at or someone to laugh with. Laugh at yourself. Make silly faces in the mirror. Recount a funny memory and share it with someone who needs a smile. Let yourself be playful, lighthearted, and free.

Questions: email [email protected]

Daily Joy Challenge #5 Go on a Beauty Hunt

Today, slow down—and look around. Beauty is everywhere, woven into your daily life. You can: Take a slow, intentional walk; Step outside for a moment of quiet; Sit before a beautiful scenery; Notice colors, textures, beauty; Admire art, design, nature, or even something handmade

 Bonus points if you engage multiple senses. Smell the flowers. Listen to birdsong. Feel the texture of a leaf or fabric. Taste something delicious. Beauty speaks through every sense.

You might want to:Snap a photo; Journal what you notice; Tell God thank you; Compliment someone for the beauty they’ve created

However you do it, let awe do its healing work. Let yourself be amazed. Let yourself feel joy rising.

Daily Joy Challenge #4 Name your Hopes

Take 5–10 minutes today and write down what you’re looking forward to. Don’t wait for a big event—start small.

If nothing comes to mind, it might be time to create something to look forward to. Make a plan. Dream a littleQuestions: email [email protected]

Daily Joy Challenge #3

Set a timer and spend 5 minutes, three times today, practicing intentional thankfulness. You can:

Questions? Email [email protected]

Daily Joy Challenge #2 Box Breathing

Picture a box with four equal sides:

Here's a bonus:  Add a twist to this by combining it with prayer

• Inhale – Invite God into whatever is causing you stress. Breathe in His presence.

• Hold – Picture yourself handing your worries to Him.

• Exhale – Release control, fear, and the need to fix everything.
  Hold – Rest in the truth: God’s got this.
  Repeat as needed—any day of the week. This is a habit worth keeping.

Daily Joy Challenge #1

Let’s begin by gaining a clear sense of where you are today. Use a journal, notebook, or even a sketchpad—whatever feels natural to you. This is your space to process and grow.  

• On a scale of 1–10, how would you rate your current level of joy?
  When was the last time you truly felt joy?

• What triggered that joy?

• What did it feel like in your body?

• Can you describe that moment in vivid detail?
  Who would you love to share that joyful memory with?
  What words come to mind when you think of pure joy?
  What would life feel like with 10x more joy?
  What might be holding you back from experiencing more joy?
  How ready are you to be intentional about growing your joy?
  Is your joy predictable—or does it catch you by surprise?
  

Close your journaling time by offering your thoughts and emotions to God. Thank Him for the way He’s uniquely created you, and ask Him to increase your joy in the days ahead.

Bonus:   I provided a tool yesterday about mind mapping.  It’s based on neuroscience and can enhance your reflection exercises.  Feel free to pull out the markers and paper and process away.  Don’t forget to have a little fun. May this be the beginning of many Sundays where reflection becomes a rhythm of grace in your life.

Questions? Email me: [email protected]

In order to set you up for success I wanted to give you an awesome tool you can practice now and begin using tomorrow with our first official exercises. What does this have to do with joy? Listen to find out.

Here is a document to learn more about mind mapping and how to do it, when to use it.

https://docs.google.com/document/d/1HBqMKxtv7ZjnGethR_7OTD0PK25CqEc_BN4Bq3GQBDk/edit?usp=sharing

In our upcoming Joy Challenge, we will be exploring a variety of ways to make space for joy. Just like one pill can't cure you, other lifestyle factors need to be modified. Building joy and resilience needs an overall approach. We will need to try new things, resurrect the old things we forgot, and really be intentional about becoming "joy fit". Depending on your particular situation, it may take more than one tool to get you back on track. Some may be familiar and some not so much.. but get ready. We are going to explore lots of ways to help you to be whole and joyful. This mindset will set you up for life.

Tomorrow I'm giving you a neuroscience tool to kick start your journey.