Leverage positive emotions to expand your performance

Barbara Fredrickson’s broaden-and-build theory of positive emotions shows that fleeting moments of delight do more than make us feel good—they expand our mental, social, and physical resources over time. In her groundbreaking research, Fredrickson observed that joy, curiosity, and contentment trigger a broadening of attention, leading to greater creativity and resilience.

Imagine you lace up your shoes not for calories burned but to seek the simple pleasure of morning light dancing through the trees. As you walk, a surge of optimism unfolds—bright ideas about a presentation take shape in your mind. That is the broaden effect in action, turning a single walk into a catalyst for progress elsewhere.

Across studies, people who prioritize pleasure-based activities report lower stress, stronger immune responses, and quicker recovery from setbacks. This is the build effect: each moment of positive emotion leaves a trace in your brain and body—neural pathways, hormonal shifts, and social connections—that together form a growing well of resilience.

By deliberately designing movement experiences that spark joy, you plant seeds for creativity, problem-solving, and social warmth. Over time, these micro-uplifts accumulate, creating a richer, more resourceful you.

Begin by recalling five times movement lifted your spirits, then list the exact emotions each stirred. Next, schedule a brief session designed purely for joy—maybe dancing to a favorite song or an awe-filled walk in nature. Pair that movement with something you love, like an upbeat playlist or a scenic trail, and directly after, spend two minutes brainstorming a fresh idea or solution for a current challenge. Notice how joy broadens your perspective and build on that openness tomorrow.