How to Be Happier at Work (When Nothing Else Changes)

You don’t need a new boss, a new role, or a new personality. You need a few small, repeatable habits that protect your energy and remind you why your work matters.

1) Start with a 5-Minute Joy Warm-Up

• 60s outside (or at a window): breathe and get light in your eyes.

• 3-breath email pause before opening your inbox.

• One gratitude ping to a coworker: “Because ___, it helped ___.”
  These prime your brain toward possibility instead of threat.

2) Run a Daily Focus Sprint (20 minutes)

Pick one task. Set a timer. Close tabs. Phone face-down. Focus on a project. When the timer ends, take three slow breaths. You’ll be surprised how often that one sprint breaks the back of procrastination.

3) Use a Boundary Script (Copy/Paste)

“Thanks for thinking of me. My plate is full this week. I can revisit on [date], or [Name/Option] might be a better fit right now.”
Boundaries are not attitude; they’re logistics. You’ll feel lighter the second you send it.

4) Engineer Micro-Joy

Micro-joy = tiny, reliable boosts that don’t require a vacation. Examples:

• Put your favorite playlist on during admin tasks.

• Move the 3PM meeting to a walking call.

• Keep a “smiles file” with kind notes and wins—open it when you need a lift.
  Two minutes here and there is enough.

5) Try the SPIRE Check-In 

• Spiritual: Did I act in line with my values today?

• Physical: Sleep/move/fuel—one small step?

• Intellectual: What did I learn?

• Relational: Who did I connect with?

• Emotional: What did I feel—and name it without judgment?
  This takes 60–90 seconds and stops the autopilot.

6) Practice the Micro-Win Strategy

Shrink today’s goal to the smallest controllable next step (outline the deck title slide, draft three bullets, send one email). Momentum beats motivation.

7) Recognize Someone—Specifically

Skip “great job.” Try: “I appreciate you because you caught the venue error early, which saved a reprint.” Recognition given is happiness earned.

8) End the Week with an Energy Check-in (10 minutes)

• What drained me?

• What fueled me?

• What will I stop / start / continue next week?
  Write one action on your calendar. Done.

9) Curate Your Inputs

Unfollow accounts that make you feel like a before picture. Follow people who talk about work, meaning, and realistic joy.

10) Ask for One Thing

Happiness rises when you advocate for yourself. Ask for one small accommodation: a weekly focus block, a meeting moved, or clarity on priorities.