How Setting Triggers for Joy Outperforms Waiting for Motivation
Life rarely hands out joy on a tray. Instead, the most resilient and energetic people make it a conscious choice—again and again. High performers don’t wait to feel inspired or for something positive to happen first. They plant triggers for joy into their daily lives, nudging themselves into positive emotions through routines, reminders, and evening reflection.
For example, an engineer started setting her watch to vibrate every two hours, flashing the words 'Smile and notice something good.' At first, the reminder felt forced, but soon she found herself eager to anticipate positive moments. Writing down three energizing experiences before bed, no matter how small, her mood shifted, interactions got warmer, and her days gained meaning beyond chores and emails.
Neuroscience is clear: deliberate gratitude and anticipation of positive events stimulate dopamine and serotonin, boosting resilience and daily motivation. Joy becomes a practiced state, not an accident. Waiting for happiness keeps you stuck; building it into your routines moves you forward with a lighter step and more creative focus.
Choose three natural events in your day—maybe when you grab your keys, turn on your computer, or finish a task—and pair each with a prompt to bring joy. A simple sticky note, an alarm on your phone, or a practiced phrase is enough. Every evening, take a minute to write out three moments that felt positive, and relive each with all the details you can remember. Let this trio of habits become your personal reset for positive energy, no matter what the day throws at you—joy is now on your calendar.
What You'll Achieve
Proactively cultivate happiness and resilience by building daily triggers and rituals for joy, improving mood, emotional regulation, and even productivity.
Install Joy Reminders in Your Daily Routines
Identify three recurring moments for joy triggers.
Pick easy, consistent events like waking up, entering a classroom, walking through a door, or waiting in a checkout line.
Create a visible or audible reminder for each event.
Set a phone alarm with a positive phrase, add a sticky note at your desk, or invent a phrase to say to yourself like, 'Bring the joy,' whenever you cross a threshold.
Reflect on and savor joyful moments each evening.
Before bed, write down three positive moments from your day and take a minute to mentally relive each one, focusing on how they made you feel.
Reflection Questions
- Where in my day could I use a boost of positive emotion?
- What simple reminders or prompts would make joy more accessible for me?
- How does reliving positive events at the end of the day affect my sleep and outlook?
- How can I turn gratitude from a passive feeling into an active skill?
Personalization Tips
- During breaks, a college student asks, 'What good can I find in this room?' when walking into each new space.
- A nurse sets an hourly phone reminder: 'Bring positive energy to every patient.'
High Performance Habits: How Extraordinary People Become That Way
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