Tag Archives: joy

Appreciate the tiny wins

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Tiny wins are often hard to see. They don’t seem significant, but they accumulate.

James Clear explains in Atomic Habits that 1% better daily will compound into becoming 37 times better in a year.

You don’t go heavier on a lift in the gym, but you eke out a couple extra reps.

You walk into a coffee shop and get right to the counter before a rush of people that have to line up behind you.

You hit almost every green light on your way home from work.

You actually enjoy a meal that sounds too healthy to be tasty.

You write a single sentence and suddenly your muse has arrived.

We don’t always see them, we rarely celebrate them, but the tiny little things that we can choose to pay attention to and appreciate can be the highlight of the day… or the precursor to more wins, big and small, in the future.

Live a Lifetime in a Day

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I love this metaphor for how to live a meaningful life, “Live a lifetime in a day,” shared by Harvard physician Dr Aditi Nerurkar on The Diary of a CEO podcast. I took the liberty of emphasizing each of the 5 stages for easy reference:

“[w]hat creates a meaningful life… is to live a lifetime in a day.

And so that sounds like this big thing, but all it is, is that when you start your day, think about five things,

five things that you can do in your day to create an arc of a long and meaningful life in one day.

So what does that mean?

Spend a little bit of time in childhood.

So in wonder and play, even if it’s for a few minutes, do something that brings you joy for joy’s sake.

Spend a little bit of time in work.

We all know what that is, and for most of us, it’s a lot of time, but for, you know, it doesn’t have to be paid work, but just something that helps you feel a sense of productivity agency that I can do difficult things and I can overcome.

Spend a few minutes in solitude,

very important for all of the reasons that we’ve talked about today.

Spend some time in community,

so engaging with others, and then

spend some time in retirement or in reflection,

really taking stock of your day. So at the end of the day, when you’re going to bed and you’re putting your head on your pillow, you can say, okay, yes, I lived a meaningful life. I did all of those things.”

~ Dr Aditi Nerurkar on ‘The Diary of a CEO’ with Steven Bartlett: Brain Rot Emergency: These Internal Documents Prove They’re Controlling You!, Feb 15, 2026.

What a beautiful frame to start your day with. Usually I’ve got more reflection to contribute after I share something like this, but I really don’t this morning.

We’d all be a bit more happy, more appreciative of the life we live, if this was our daily goal.

Hold on to the good weather

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I had a summer ritual of sitting for 10 minutes in the morning sun over the summer. Shirt off, eyes closed, listening to a meditation. Today I went in the hot tub after my morning walk and then the sun came out from behind the clouds.

I paused and took full advantage. The sun won’t be up and warm enough in the morning much longer as we head into fall, so I’ve got to take every opportunity I’ve got. I’m going to eke out these sunny morning moments before the fall rains come.

I’m also going to keep finding joy in the little things, like holding on to the good weather while we’ve got it.

27 years

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Today is my 27th Wedding Anniversary. Including the time we’ve dated, I’ve now spent more than half of my life living with my wife. What a wonderful adventure it has been! I feel blessed to have found such a wonderful person to spend my life with. And together we’ve raised two amazing daughters that I couldn’t be more proud of. Tonight we celebrate as a family, breaking bread together at one of our favourite restaurants. Tomorrow we head off early to go to a funeral of a friend’s parent. The contrast in celebration is stark, and an important reminder to appreciate all that we have, while we still have it.

I’m also days away from my 27th anniversary of being an educator. And here too is a similar contrast, as I plan for this to be my last year before I retire. I don’t leave counting the days, I leave feeling like there is still more work to be done. I leave with a reminder that I’m going to miss this as much as I’m looking forward to the freedom of not working daily.

How did I get to two milestones of 27 years and still feel like things have only just begun? How does time go so quickly? How am I the parent of two adults in their 20’s? My oldest daughter is a quarter of a century old. My young wife and I are both in our late 50’s. She has been an amazing educator for over 30 years. Those just don’t feel like our statistics, those are the stats of older people. I saw a T-shirt on an older man, who rode past me a few days ago, and the message on his shirt said: “It’s weird being the same age as old people.” I haven’t connected so quickly to a T-shirt slogan in a long time.

All that said, today is a day of celebration. The past 27 years have not necessarily been easy, but they certainly have been rewarding and memorable… and I look forward to the next 27 years of finding joy, showing appreciation for what I have, and feeling younger than I am.

Planning an adventure

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A friend was talking about an upcoming trip and the enthusiasm and excitement he shared was contagious. It got me thinking about how differently I think of trip planning. For him it is literally part of the adventure. For me, it often feels like work.

This was insightful. I’ve got it all backwards. For me the excitement comes when I arrive at the destination. For him the adventure begins long before that. I’m missing out, a simple shift in perspective would give me far more joy. The journey begins with planning.

The thief or the drive?

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I’m listening to Mel Robins, ‘The LET THEM Theory’. One key idea that she shares is that of compassion and how we get jealous of other’s successes rather than letting them be successful and understanding that we can seek that same success too. I’m on Chapter 10, and while she hasn’t explicitly said this adage (yet?) I keep thinking of it: ‘Comparison is the thief of joy’.

Meanwhile, her message is that comparison should drive us to be better ourselves. This is admittedly harder to do than to say. Mel says,

“Using the Let Them Theory, you’ll be able to recognize when comparison hits, and you’ll understand that it’s trying to teach you something: Jealousy is a doorway to your future that just cracks open, and it’s your job to recognize when it happens and kick the door open and walk right through it. When you let other people lead the way, you’ll realize that beneath all the fear, and excuses, and time that you’ve wasted, there’s the life you’ve wanted all along. And right now, the only thing that is holding you back from taking control of your life are the excuses…”

So the question is, do we let comparisons steal our joy and diminish our drive, or do we use compassion as a motivation to maximize our beliefs that we can be successful too, and feed the drive to be better?

Do way stay jealous or do we let others’ successes help us find our own way to success?

Hey Sunshine

One of my favourite nicknames to give someone is Sunshine. I call both of my daughters Sunshine at different times, and it makes me happy to call them that.

Occasionally I nickname a kid at school Sunshine. It’s usually someone who visits the office regularly and leaves the office staff smiling. Walking in with a happy disposition and leaving a little happiness behind when they go.

One of these kids, who graduated a couple years ago, just connected with me on LinkedIn. Sure she was an amazing student, Valedictorian and Spirit of Inquiry winner (more prestigious in our school than Valedictorian), but that’s not what I remember about her. What I remember is the delightful way she and a friend came to the office daily to spread a little sunshine.

Who spreads sunshine in your life? And are you someone who spreads sunshine?

Delight in the moment

It’s 6:17 and I just got off of a Stair Master. When I am at a gym with cardio equipment I don’t have at home, I like to use it. I was contemplating heading out to the beach to see the sunrise at 6:21, but it would be a rush to get to a good viewpoint from here just in time.

Then in my head I saw the sunrise I took a picture of yesterday. Then I saw an image of the sunset I took the day before. Beautiful. Serene. Majestic.

Running from here to capture the moment today would not have been the same. It would have felt like an effort, and the moment would have been more about documenting that I saw it again, rather than appreciating it.

Tomorrow I’ll plan to be at the water, coffee in hand. I will not lift my camera as I have on previous mornings, instead I’ll just enjoy the moment. Un-rushed, appreciative, and listening to the waves crash.

You can rush to an event, but you can’t rush a feeling you are seeking. You can race to a meeting, and be present, but you also have to be aware of your presence.

I missed the sunrise this morning, but if I rushed to see it, it would not have added value to the memories of sunrises I already hold in my mind. There is the idea of watching the sunset, there is the actual viewing of it, and there is the experience it evokes. Today would have been all about the first two… and so I really didn’t miss all that much.

Tomorrow I’ll delight in the moment.

Now back to my workout.

Simple little things

A happy thought,
A quiet walk,
A restful pause,
A candid talk.

A social night,
A laugh out loud,
A mutual friend,
A gap in the crowd.

A good book,
A favourite meal,
A restful nap,
A bargain deal.

Simple little things
that come our way.
Simple little things
that make our day.

We can appreciate
what we’ve got.
We can be happy
with our lot.

As long as we
are aware,
that we really
needn’t care…

About things we lack,
and things we dread.
And avoid negative thoughts
in our heads.

As long as we
are aware,
that we really
should care…

About the people we love,
and people in need.
About doing what’s right,
and doing good deeds.

Simple little things
that help us cope.
Simple little things
that bring us hope.

Appreciate the little things
that come our way.
And remember to cherish
each and every day.

The best gifts we have
are love and time.
A life well lived
is truly sublime.

Life need not be filled
with accolades and aclaim,
It need not be a life of
excessive wealth and fame.

What makes us rich are
the simple little things,
that bring us joy
and make our hearts sing.

Simple little things.

Nature’s Hug

I did my weekly morning walk with my buddy, also named Dave, this morning. We do the Coquitlam Crunch which is in uphill walk that includes 400+ steps and, for us, is a 25-26 minute walk up. We do a little turn-off on the trail just before the top. This takes us down a short hill then it goes up and over the top of the Crunch on a dirt path behind some houses and surrounded by trees.

I commented that I love this little detour we take and Dave suggested this was because it was like a hug. We go from a more open, paved path to a dirt path with tall trees all around us. “It’s like we are getting nature’s hug,” he suggested.

I like this idea. That’s exactly what it feels like. I’ve heard of phrases like nature or forest bathing, which is more of a full sensory experience of being out in nature, but this is different. It’s shorter and less about seeking an experience. Rather, it’s just stepping into a forest and momentarily feeling the path closing in, but in a gentle loving way… like a hug.

I’m going to be thinking about this every time we go on this walk now, and also as I enter the 5km walk I do with my wife in a nearby park that is filled with beautiful, tall trees. I’m not just getting a walk in, I’m also getting a hug from nature – nature’s hug.