Glimmers and joy lists can help you cultivate meaningful and fulfilling experiences, feel more grounded, and practice feeling joy in the present moment.
I’m not sure about you, but during the winter months, when the days are shorter and darker, I sometimes feel a little rundown and anxious. Especially when the state of the world feels so unsettling, there are a million tasks to be done, and emotional exhaustion sets in.
Finding my glimmers and creating a joy list have been incredibly helpful in my self-care routine. I consider glimmers and joy lists to be lifelong tools for implementing healthy habits throughout the year, as well as whenever I feel a little stuck.
Glimmers are essentially the opposite of triggers. They serve as a cue to our nervous system that we are safe and calm, in a state of thriving rather than merely surviving. Glimmers help your body transition out of the fight-or-flight mode (your sympathetic nervous system) and into a “rest and digest” mode.
The concept of glimmers comes from
According to Deb Dana, LCSW, a clinician and international lecturer on polyvagal theory-informed work with trauma survivors, “Glimmers are micro-moments of regulation that foster feelings of well-being.”
We often know our triggers better than our glimmers, much like we often remember things that went wrong during our day more than what went right. Noting our glimmers helps retrain our brains to focus or refocus on the positive, rather than anxiety-inducing triggers.
A few common glimmers
- the sound of gentle rain
- a warm, cozy bath
- the smell of coffee
The more you practice tuning into your glimmers, the easier it will be to incorporate them into your daily life and have an easier time reaching for them when going through a hard time.
- Create a menu of glimmers and identify your biggest ones. Listing all the glimmers you discover throughout the day and then reflecting on how they made you feel is a great journaling exercise.
- Create a calming playlist that evokes feelings of peace.
- Identify a few of your favorite scents and keep them nearby. These may be in the form of essential oils for aromatherapy, or perhaps a cherished candle or perfume.
- Take note of the type of fabrics that feel soothing for you to wear. Some materials, such as wool, can be triggering and irritating to some, but may be comforting to others.
- Get outside. Spending time in nature can help you use all of your senses.
- Are your social feeds full of triggers? Unfollow stressful content. Only follow accounts that give you peace, calm, and inspiration.
- Try to avoid triggering people, but if you must see someone who triggers you, do something calming immediately afterward.
Stop and feel it
When you notice a glimmer, name it and note how you feel. They’re usually micro-moments, so pause for a few seconds and take in the experience.
Adjust accordingly
Ask yourself throughout your day and your week, “Is what I’m doing fostering feelings of well-being for me?” Recognizing your glimmers can help you curate the life you want.
It’s a list of whatever brings you joy. This can change and expand over time, and some items on your joy list might also be your glimmers.
Joy listing (if I can make it a verb!) is a simple yet powerful practice that helps shift your focus away from the negative stuff in your life (and the world) to things that help you to feel abundant and grateful.
- Choose a place you’ll enjoy listing, whether that’s a pretty notebook or your notes app — just make sure it’s easy to find and that you’ll use it.
- Take at least 15 minutes to start your joy list, and after that, you may wish to schedule a set time to add to it, such as once a week or once a month.
- Keep your joy list at the ready for when you feel inspired to add to it, or whenever you need a mood boost. Reading over all the things that bring you joy when you’re feeling down can really help uplift your spirit.
Joy lists are also a reminder that you don’t have to wait for x, y, and z in order to be happy. There are moments of joy to be found wherever you are in your journey.
How you write your joy list is up to you, but if you’re unsure where to start, begin with the smaller things.
- What song always makes you smile?
- What movies make you laugh?
- What foods do you love?
- Do you have a favorite book?
- What colors are you drawn to?
Then work up to bigger things.
- Is there a friend you love to make time for?
- Do you have a favorite travel destination?
What’s the difference between a gratitude list and a joy list?
A gratitude list is what you’re thankful for (people, pets, circumstances).
A joy list focuses on what makes you feel good (experiences, positive moments, sensations).
- fresh coffee first thing in the morning
- reading outside
- trying a new restaurant
- cuddling with pets
- losing track of time while painting
- pulling on a cozy sweater
- listening to the birds
- watching the sunset
- the scent of cinnamon waffles
- summer trips to the lake
- hiking with best friends
- the sound of wind in the trees
- sending and receiving snail mail
Feel free to go into as little or as much detail as you’d like. And ask yourself, “How can I enjoy the things on my joy list more frequently?” Your list will expand and change throughout your life, and that’s OK.
Try seasonal joy lists! They’re a great way to engage with your joys and find meaning as nature cycles through the year.
Glimmers and joy lists go hand-in-hand.
Taking note of what helps give you peace, bring you calm, and spark happiness gives you a much more grounded sense of self. This is essential for navigating the highs and lows of life, but can be especially helpful if you’re trying to figure out your next chapter, going through unsettling changes, or simply feeling a little low.
You may wish to combine your glimmer list and joy list in the same journal. These are free, accessible tools to enhance well-being, regardless of your life stage.