The Power of Small Joys: How Micro‑Acts Can Transform Wellbeing in Just One Week
Written by Suzanne Leigh
At ShiftLab, we’re always excited to explore innovative, research-backed ways to boost wellbeing—especially when they’re accessible, time-efficient, and impactful. This recent study led by UC San Francisco is a powerful reminder that small, intentional actions can lead to meaningful change. Here's why we're loving the Big Joy Project—and why we're inviting you to try it, too.
A Week of Joy: What the Researchers Found
Researchers from UC San Francisco, alongside collaborators from UC Berkeley and other institutions, tested the effectiveness of a week-long online wellbeing program known as the Big Joy Project. The intervention involved daily micro‑acts designed to spark joy and connection. Activities included:
Asking someone to share a fun, inspiring, or proud moment
Creating a gratitude list
Performing a kind act to brighten someone’s day
Over 17,600 people from around the world took part in the project—most were from the US, Canada, and the UK (71%). The majority were women (84%), white (74%), and had at least some tertiary education (94%).
What Happened After Just One Week?
Participants reported notable improvements in several key areas of wellbeing, including:
Increased positive emotions and a stronger belief in their own ability to influence happiness
Reduced stress levels
Better sleep and overall health
Interestingly, the greatest benefits were seen among younger individuals, Black and Latino communities, and those from socially disadvantaged backgrounds—showing how these simple actions can offer an equitable and inclusive approach to mental wellness.
Why It Matters
As senior author Dr Elissa Epel explains, greater wellbeing is associated with a reduced risk of chronic illnesses—like cardiovascular disease—and even lower mortality rates across both healthy and unwell populations.
While previous web-based wellbeing programs have required several weeks and multiple hours of commitment, this is the first time such powerful results have been seen from a brief, low-effort intervention.
Dr Darwin Guevarra, the study’s first author, shared,
“Many people lack the time, motivation, and resources to commit to lengthier programs... We were excited to get positive results in a program that required just a few minutes each day for a week.”
Even something as simple as watching a four-minute time-lapse video of Yosemite was enough to boost emotional renewal and feelings of awe.
What We’re Taking from This at ShiftLab
This research strongly aligns with our belief at ShiftLab that micro-moments of intentional wellbeing, even those that take just minutes can have a powerful ripple effect. Whether you’re part of a corporate wellness program, a coaching alliance, or simply seeking personal growth, accessible and inclusive practices like these are essential tools.
In a world that often feels time-poor and overstimulated, the Big Joy Project reminds us that less really can be more when it comes to nurturing our emotional wellbeing.
Your 7-Day Joy Micro-Challenge
Ready to test it out for yourself?
We invite you to take part in your own Joy Micro‑Challenge:
Each day this week, choose one simple act such as:
Sharing a joyful moment with a friend or colleague
Writing a gratitude list
Watching a short, inspiring or awe-filled video
Doing one kind thing for someone else
Notice how these small shifts influence your mood, energy, and sense of connection.
Article originally appeared on UCSF: Too Busy to Focus on Your Happiness? Try Daily Micro‑Acts of Joy
Want help integrating joy-based practices into your organisation? Reach out to ShiftLab to explore our wellness coaching and digital wellbeing solutions.
Here’s to finding joy in moments, not just milestones.
~ The ShiftLab Team