5 Minute Joy Plan
A reflection on how even in rainy, heavy days, a 5-minute joy plan can rewire the brain, shift perspective, and bring lightness—whether for yourself or your team.
It’s been raining steady and chilly in Philly these past few days.
The kind of rain that seeps into your mood.
Usually when it rains like this, my mind goes into overdrive:
Everything I haven’t done.
Everything going wrong in the world.
Watching stocks fall in real time doesn’t help either.
But today I paused.
I remembered I actually like the rain.
When we had Patton Pond, I’d sit out on the porch in sweats, wrapped in a blanket, and just be.
No rushing. No spiraling. Just imagining. Dreaming. Breathing.
That memory shifted everything.
If my brain can loop on fear, it can loop on joy too.
Science backs it up—our brains are built for rewiring. A 5-minute shift in focus can change the tone of your whole day.
So I made a quick Joy Plan.
Not a vision board. Just a few small things to carry me through the next few hours:
Texted someone who makes me laugh
Jotted down a small win
Planned a joyful moment (hello, spicy ramen)
Grounded myself with this reminder: I don’t need a reason to feel good
You can do this anywhere—even at work.
Try this:
5-Minute Joy Plan
(set a timer, take a breath)
What made you smile this week?
Who gives you energy?
What memory softens your body?
What’s one thing today you’re looking forward to?
What word or phrase grounds you?
Managers: this works for teams, too.
Start a meeting with one joy check-in.
Drop a Slack message: “What’s one thing you're looking forward to today?”
Create space for breath.
Joy isn’t fluff. It’s a strategy.
Rewire your moment.
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