Now more than ever, finding joy in your day-to-day experiences can improve your quality of life and enhance and protect your mental health. As many of us are mired in intense and heavy information from the news and social media, financial instability and political and civil unrest, it’s become more and more difficult to find peace—both internally and externally.

Here are some ideas to give you a pick me up:

Listen to your favourite music. It can help you recall positive memories, providing an escape from the day-to-day difficulties you may be facing. Recalling these memories by listening to music is an easy and passive way to boost your mood while you’re working, cleaning or just hanging out at home. Research has shown that listening to your favourite jams can reduce anxiety, lower blood pressure and improve sleep, and enhance mood as well.

Develop a daily gratitude practice. It doesn’t have to be a big ordeal; just think of one to three simple statements a day such as, “I am grateful I have a roof over my head,” “I am grateful for the sun that rises each morning that I feel on my skin,” or “I am grateful for the delicious strawberries I had today.” At the end of each day, write in a journal or say aloud the things you were grateful for, as simple as they may be. By doing this, even during the most difficult or distressing times, your gratitude practice will help bring your circumstances into perspective, indirectly create joy and keep you grounded.

Spend time in a vision practice. Close your eyes and focus on your very favourite place, person, mantra, prayer or even vacation. Breathe into the moment and envision yourself in this space or situation. Consider the colours, tastes, textures and conversations. Try to spend a dedicated five minutes soaking in the moment, slowing down your breathing and relaxing your body. Meditating regularly in this way can help remind you that aspects of the COVID-19 situation—such as isolation, sadness and desperation—are temporary. You will once again have more positive experiences, and these short meditations may even help you create new ones.

Find the “awe” moment every day. “Awe” is the concept of experiencing wonder and amazement. Awe frequently conjures up the idea of something “big” like visiting the Great Barrier Reef or Cradle Mountain in Tasmania. However, researchers are finding that if we take the time to notice small, pleasurable moments every day, we can reap the same benefits. Awe moments can be found in seeing the sun rise, for example, or watching ants march. We can also experience “awe” by reading beautiful poetry or hiking on a new path and seeing interesting rocks or flowers. Take the time to notice things around you that you may have taken for granted. By relishing them and their place in the world (and yours), you can derive more meaning from your life, feel more connected to the world at large and experience more joy in the day to day.