Creating a foundation for hope in our broken world

There’s a good reason to tap into happiness right now, and it’s probably not why you think, writes Jackee Holder

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I'm watching BBC News in a public space. More civilians dead, women and children. As the horror unfolds, I question: what right do I have to write about happiness?

Then clarity strikes. In times like these, cultivating happiness isn’t selfish, it’s survival. Not escapism, but the foundation we need for resilience, compassion, and showing up meaningfully in a broken world.

Here’s what happiness actually is: not constant joy or the absence of pain, but what former Harvard researcher Shawn Achor calls ‘a state of well-being encompassing meaning, satisfaction, and positive emotions while building resilience for life’s challenges.’ The research on happiness is stunning: happy people live longer, get sick less, earn promotions 40% more often, and experience less depression and anxiety.

So when did you last feel truly happy?

A couple of months ago I woke up bursting with happiness hormones. It was my birthday and I had planned a garden party in the afternoon. All day long I had a permanent smile on my face. As the day unfolded I found myself standing in the middle of the garden, watching my friends and family members chattering away. I distinctly recall an overwhelming feeling of connection and contentment. A real cherished feeling of belonging.

Now it’s your turn. Let’s begin by identifying smaller moments from your day that contain elements of happiness. Choose a moment from the last 48 hours. Perhaps it was your morning coffee, a friend’s affirming text, anything. Bring it alive with sensory details. Then dig deeper: What conditions created this moment? How can you create more like it? What does this reveal about what truly matters to you?

Our phones are stealthily stealing these moments. We race through days forgetting to pause and notice. Whether you write in a notebook, record a voice message, or use your phone’s notes app, the magic is in the pause.