The Joy Catcher Journal
/A practice to cultivate contentment and calm.
Can you take photos with your phone? If you answered Yes, you are being invited to introduce a simple habit into your daily routine. This little habit, both simple and fun, has the power to change your mindset and the way you live your day-to-day life. Let me explain.
What we pay attention to on a regular basis actually shapes our brains. We learned this from neuroscience and have a name for it: neuroplasticity. Neural pathways in our brains are like paths in the forest: the more traffic moves along the path, the more established it becomes. So travelling down the path of pessimism, makes us experts at predicting disasters. If you keep losing your temper, anger becomes your go-to emotion when things don’t go your way and people don’t co-operate. Similarly, paying attention to moments of contentment makes you more joy-prone.
Our days are sprinkled with fleeting moments when we feel happy, at peace, filled with wonder, excited, inspired, grateful, present, loving or just plain good - no matter what our life situation may be. But unless we intentionally pause to savour these moments; they slip away barely noticed.
At the same time, negative emotions and thoughts occupy a good share of our mind space. Blame your brain for this situation. Or thank your brain for being so vigilant and always on the lookout for what may harm you so you will stay safe. You may also appreciate, that your brain does not want you to be distracted by useless, from the survival point of view, information. Information like the fragrance of that apple tree that blossomed overnight on your street. Our brains were wired primarily for survival. Everything else, is optional.
But now, thanks to neuroscience, we have the inside scoop on how we can re-wire our brains and override this bias towards negativity. It’s a simple habit: intentionally pause to notice and take in a special moment. Do it again and again. It feels good as it activates the brain states of calm, joy, aliveness and a connection to something greater. The more you practice it, the more your mind-set shifts in a positive direction.
How does your photo-taking phone fit into this story? It is a tool for creating a brain-changing habit I like to call a Joy Catcher Journal. It involves a few simple steps:
As you go about your daily routine pause when notice something of interest. It could be a smile on your child’s face, a pan of freshly baked muffins or the way sunshine pours in through your kitchen window
Make an intention to capture this moment in a photo
Take the photo and jot down a few words about what inspired this action. Most likely, you will want to do the writing later on, at a more convenient time. And that’s great, because you will be connecting again with that special moment and all those positive emotions.
Review, re-experience and savor the captured moment any time you wish. You may want to share some of your entries on social media, some only with your closest friends and family, while some will be for your eyes only.
And that’s it. At the intersection where technology, psychology, neuroscience and contemplative practices meet, lies a simple habit that can change the way you go through your day-to-day life. To use the words of Rick Hanson, one of world’s leading authorities on mind training, you will be “hardwiring happiness”. But don’t take my word for it. Try it for one month and see for yourself.