Can a Leader Cultivate Joy at Work and Beyond?
- Tamar Balkin
- 5 days ago
- 8 min read
“I want to make sure I’m doing things that bring me joy”
Coaching client
What is joy?
The quotes below reveal that joy has been a subject of lively debate among psychologists, researchers, philosophers, and theologians, each offering their own perspective on what it truly means.
“Joy, here, involves a state of positive affect, in which one experiences feelings of freedom, safety, and ease. Joy involves changes in visual perception (colors seem brighter), motor behavior (physical movements feel freer and easier, smiling happens involuntarily), and there are characteristic changes in cognition (thinking and attention are broadened and exercised in creative ways). Importantly, joy is here defined primarily in terms of the ‘broaden and build’ theory, which suggests that some positive emotions, such as joy, expand one’s thoughts and actions to facilitate the learning of novel modes of thought and behaviour. "
Fredrickson & Levenson.
Watkins, Emmons, Greaves, and Bell found that “being a more grateful person (dispositionally) may potentiate experiences of joy, and being a more joyful person (dispositionally) may potentiate experiences of gratitude, such that there may be a ‘virtuous upward spiral’ in which joy and gratitude mutually reinforce each other.”
“Joy is typically described as a more intense, transcendent, and deeply felt emotion, often arising spontaneously in response to meaningful experiences or connections. In contrast, happiness is generally viewed as a broader, more stable evaluative state associated with life satisfaction. Unlike happiness, which can be cultivated through goal achievement or positive life circumstances, joy may emerge in unexpected moments, even amid hardship.”
Roberts M, and Appiah R.
It is widely believed that joy is a complex, spontaneous emotion deeply intertwined with overall happiness, gratitude, well-being, and resilience.
Integrative theory of joy
Recently, researchers have attempted to conceptualise an integrative theory of joy. According to Arnett, Joy happens when our identity aligns with what we are experiencing. The tendency to feel joy is also a personal trait, as people differ in their readiness to experience it.
Arnett proposes that joy is a virtue that shapes thoughts, feelings, and actions, guiding individuals toward what matters most in life. It is an enduring, heartfelt delight in the people, moments, and values individuals find most important.
“Joy is elicited by the appraisal that an event aligns with who we truly are, with what we value, what we strive for, what we live for. Joy is the emotion that makes life worth living in the moment because it resonates with our core identity.”
Van Cappellen (2020)
Types of Joy
Researchers differentiate between the emotional experiences of joy, such as warmth, excitement, or awe, and cognitive experiences of joy, such as clarity, perspective, insight, or mental stillness.
Researchers have found that joy can take many forms. Sometimes it is the rush of excited joy, lively and full of energy, while at other times it is serene and calm, bringing a sense of harmony. It can be experienced alone in a deeply personal way or shared with others. Joy can also be anticipatory, bubbling up when something we hope for feels close, or consummatory, settling in once that hope has been fulfilled.
Interpersonal joy arises from the presence of others. It fosters emotional closeness, a sense of security, and deeper meaning in our experiences. Researchers have found that the majority of people experience joyful moments in a social context.
Appreciative joy is the pure, unenvious delight in the successes and happiness of others. It reflects an ability to celebrate without comparison, strengthening bonds and mutual goodwill.
Cognitive joy highlights the essential role of interpretation and meaning-making. Nothing is inherently joyful in the same way for everyone; rather, joy emerges from how we think about and appraise an experience. Even the most exquisite physical pleasure may not bring joy if it does not align with our values or sense of self.
Flow
Flow is an example of joy that is both cognitive and emotional. Defined as an “optimal experience” of complete engagement, flow occurs when the demands of an activity are perfectly matched to our skills. It can be found in a wide range of pursuits from music-making to sports, games, or deeply engaging work, and consistently inspires joy through this ideal fit between challenge and capability. (Click here for my blog on flow)
How do we experience joy?
“In experiences of joy, sensory perception may be altered such that individuals experience heightened awareness of color, depth, touch, etc. In excited joy, colors and sensations seem brighter, sharper, more vivid, and in serene joy, they are perceived as calmer. The perception of time is also altered: in anticipatory joy, the arrival of the thing longed for is felt as imminent; in intense joy, time will ‘fly by’; in serene joy, time will seem to pass slowly. ‘Finally, joy occurs almost without exception in the immediacy of the present. Sometimes it appears that one is in a state of timelessness in which the awareness of ordinary time is suspended, one is not aware of time and feels outside of ordinary time’
(Meadows, 2014, p. 129).
The physical experience
The physical sensations of joy reported by participants, such as a “filling up” or a feeling of warmth, support the notion that joy is a somatic experience tied to physiological homeostasis.
In the brain, joy triggers activity in specific areas. The sensation of joy is then spread to other parts of the central nervous system through the release of neurotransmitters, including dopamine (which is associated with pleasure), serotonin, noradrenaline and endorphins (the body’s natural opiates). Joy creates what’s known as a Duchenne smile, an involuntary, genuine smile that reaches our eyes. (Click here for more information.) This type of smile is associated with a range of benefits, such as improvements in physical health, better recovery after illness, and stronger bonds with others.
A Duchenne smile is characterised by the additional contraction of the orbicularis oculi, crumpling the skin around the eyes into crows’ feet. American psychologist Paul Ekman found that only the Duchenne smile is accompanied by activity in the left frontal cortex of the brain, a region involved in experiencing enjoyment. Researchers have found that only a small fraction of the population can fake this smile.
The Role of Movement
Researchers have found that all types of physical activity are a well-established generator of endorphins. Joy often finds physical expression through stomping, jumping, clapping, singing or dancing. Like any vigorous movement, dancing triggers the release of endorphins and enhances positive emotions.
Collective Effervescence
Researchers describe this form of joy as one that promotes a sense of group identity, trust, and unity. It is about feeling in emotional synchrony with others during shared activities, such as praying, watching a sports event, or making music. Collective effervescence does not require personal bonds; the joy comes from a shared identity and participation in a common experience.
Shared Beliefs and Ideological Joy
Researchers have found that communal joy can be both collective and ideological. We feel connected not only because of shared group identity but also because of shared beliefs. Ideological joy is existential. It reassures us that life is not random or meaningless but part of a coherent narrative with a purpose for both the individual and the group.
Sadly, some leaders exploit aspects of joy to reinforce antisocial behaviour, promote extreme ideologies, or foster cult-like allegiance.
What gets in the way of joy?
Researchers have identified several factors that can diminish or block the experience of joy. Negative relationships and unsupportive work environments were found to significantly hinder joy. This aligns with the research finding that social comparison, envy, and rivalry can erode positive emotions. Negative media portrayals, societal pressures to meet unrealistic expectations, and financial strain further added to feelings of joylessness. Regular readers would know that adulthood itself may be experienced as a burden, weighed down by responsibilities and anxieties. Finally, researchers found that the failure to protect and prioritise personal free time leaves little space for joy. For tips on how to prioritise time for joy, click here.
What are the benefits of joy?
Regular readers know that Barbara Frederickson’s Broaden and Build Theory suggests that even brief experiences of joy can foster the long-term development of social, cognitive, and physical resources, counteracting the lingering effects of negative emotions.
Joy is also central to social bonding and connection, with some scholars describing it as a powerful antidote to hatred and division. Joyful workplace cultures reduce burnout and enhance productivity. All forms of joy are associated with an increase in energy and feelings of confidence and self-esteem. Joy is deeply intertwined with the sense that life is meaningful and fulfilling, cultivating a sense of well-being derived from living in alignment with one’s values and purpose.
How do we ensure we experience more joy?
Psychologists have found that most people do not need to make any huge changes to increase the joy in their lives; rather, they need to notice its occurrence. Researchers have found that engaging in conversations about joy can be deeply therapeutic, prompting people to reflect on and relive meaningful experiences. They found that these discussions not only heightened awareness of joy and reinforced its value but also inspired public discussion.
Researchers have found that following passions and doing what is personally rewarding delivers significantly more benefits than simply engaging in activities considered “good for you.” In addition, it is not simply the amount of free time we have that matters to ones level of joy, but how we choose to use it that makes the greatest difference.
What is the role of the Manager?
Managers play a key role in creating joyful workplace environments that offer flexibility, recognise employee strengths, and encourage informal moments of connection, such as shared laughter, spontaneous celebrations, or the freedom to take breaks in nature or quiet spaces. These small but meaningful conditions help employees maintain emotional balance and feel valued.
As always, managers and all readers can share this blog with others as a way of raising awareness, provoking conversation and hopefully increasing joy.
What about my client?
As the coaching session drew to a close, he said to me, "Text-based learning, I used to do it regularly before life got busy with children, work, and I don't know what. I'm going to enrol myself in a program and immerse myself, it always brings me flow and joy".
Final thoughts
Often in coaching, a client will share a positive work experience, and I catch a glimpse of joy. I invite them to pause, allow the emotion to emerge and perhaps tell me what they are feeling. In that moment, I see a shift as they reconnect with the feeling of joy and its context. When I set them homework to do something small as a reward for their success, I hope that the same joy will reemerge. This practice is a gentle reminder to pause, notice, and deepen one's self-awareness in recognising the experience of joy.
Researchers have found that reminiscing and sharing are forms of cognitive engagement that give joy a lasting emotional impact.
Reader’s Challenge
Over the next week, notice what brings you joy and allow yourself to fully feel it. Then take a moment to click here and send me an email about your experience.
As always, please contact me if you or anyone in your network would benefit from coaching. If you want to lock in a time for a catch-up up please head to my calendarbridge by clicking here: https://www.calendarbridge.com/book/jotPVTT
Please click here if you would like to read my past blogs.
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References:
Johnson, M. K. (2019). Joy: a review of the literature and suggestions for future directions. The Journal of Positive Psychology, 15(1), 5–24. https://doi.org/10.1080/17439760.2019.1685581
Roberts M, Appiah R. The complexities of joy: a qualitative study of joy cultivation, loss of joy, and happiness in British adults. Int J Qual Stud Health Well-being. 2025 Dec;20(1):2508946. doi: 10.1080/17482631.2025.2508946. Epub 2025 May 24. PMID: 40411311; PMCID: PMC12107667.
Ekman, P. (1992). Facial Expressions of Emotion: New Findings, New Questions. Psychological Science, 3(1), 34-38. https://doi.org/10.1111/j.1467-9280.1992.tb00253.x (Original work published 1992) www.rcsi.com. (n.d.). Joy is good for your body and your mind – three ways to feel it more often. [online] Available at: https://www.rcsi.com/impact/details/2023/03/joy-is-good-for-your-body-and-your-mind.
Arnett, J. J. (2022). Joy: An integrative theory. The Journal of Positive Psychology, 18(1), 1–14. https://doi.org/10.1080/17439760.2022.2053878 dictionary.apa.org. (2018). APA Dictionary of Psychology. [online] Available at: https://dictionary.apa.org/joy.
Tan, C. S., & Titova, L. (2024). Enjoying the moment of joy: Culture and self during emotional experience. The Journal of Positive Psychology, 20(3), 498–509. https://doi.org/10.1080/17439760.2024.2387338
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