“That the birds of worry and care fly over your head, this you cannot change, but that they build nests in your hair, this you can prevent.” – Chinese Proverb

Lately, I’ve been reflecting on this quote, especially given everything happening in the world and the constant stream of worries that come with being a leader—whether in business, community, or family. And believe me, I get it. With a large family of my own, it sometimes feels like there’s always someone or something demanding my attention. As a coach, parent, and neighbor, I know how easy it is for worry to creep in.

But here’s the thing: as I’ve been exploring the topic of joy for my upcoming book, it’s become so clear to me that a key to joy is being fully present in the moment. All that worry about the past, the future, or wanting people and situations to change? It gets in the way of experiencing the fullness of joy that’s right here, right now.

I’ve been thinking about how we can reconnect with the natural joy we see in young children, that effortless aliveness that comes from simply being. And the more I reflect, the more I realize that this kind of joy doesn’t require us to change everything around us. It just requires us to slow down, notice, and be present with what is–to be open.

So, if you’re feeling the weight of the world or like there’s always something to worry about (and believe me, I know that feeling!), here are a few small but powerful ways I’ve learned to reconnect with joy in my own life—and I’d love for you to try them too.

Expect Moments of Joy – and Seek Them Out
This may sound simple, but it works. I’ve practiced intentionally, expecting to find moments of joy throughout my day, even small ones. Maybe it’s the warmth of the sun on my face, the sound of kids’ laughter, or the way the leaves sway gently in the wind. I try to look for joy in even the little things. And I’m always surprised at how much is there when I choose to notice.

Ground Yourself in the Present
One thing that always helps me when I feel overwhelmed is to stop for a second and really feel where I am. It might sound basic, but I literally stop and notice how my feet feel on the ground. I pay attention to the sounds around me. I breathe deeply and take in the colors and smells of the world around me. This simple act of grounding myself in the present always brings me back to myself and the joy that’s there waiting.

Give Yourself Permission to Simply Be
This is something I’ve struggled with for a long time. There’s always so much to do. But I’ve found that permitting myself to do nothing for even a few minutes is actually one of the most restorative things I can do. I take a deep breath, close my eyes, and sit silently. In those moments, I remember that I don’t have to be “doing” to be enough. Sometimes, simply being is enough.

Engage in Activities That Bring You Joy
I think we all have those activities that fill us up—things that make us feel alive and in flow. For me, it’s often things like walking in nature, drawing, or cooking a meal for my family. What are those activities for you? Make time for them. They’re not just a luxury but a vital part of reconnecting with your joy and energy.

Practice Kindness and Compassion – Starting With Yourself
Iit’s easy to be hard on myself. But one of the best ways I’ve learned to reconnect with joy is by practicing kindness—first to myself, then to others. I feel lighter and more open when I stop being so critical and start showing myself a little more grace. And when I extend that kindness to others, whether through a kind word, a helping hand, or just listening, it always feels like the joy multiplies.

Be Present with Others
One of my most joyful moments is when I’m fully present with the people I care about. Whether it’s my family, work colleagues, or a friend, just being with someone—without distractions or a million thoughts swirling around—always brings me back to joy. There’s something about real, authentic connection that can’t be beaten.

So, here’s my challenge for you: as you go through your day today, try one of these strategies. See if you can pause and reconnect with the simple joy of being present. For me, it’s been a game-changer in how I lead and how I live. We can’t control everything, but we can control whether we let worry consume us or let joy in.

And I’d love to hear from you. What helps you reconnect with joy in your day-to-day life? How do you stay present in the middle of a busy, demanding world?