Micro-dosing Joy and Hope

A Survival Guide for Our Times

We live in an age of information overload. Our newsfeeds are relentless, our notifications never stop, and the weight of the world seems heavier by the day. Every time we check our phones, we’re met with another crisis, another injustice, another existential threat. It’s no wonder many of us feel exhausted, anxious, and hopeless.

In his book The Siren’s Call, Chris Hayes explores how our attention is constantly being hijacked. The algorithms aren’t designed to keep us informed; they’re designed to keep us engaged—often through fear, outrage, and despair. Our collective attention spans are shrinking, making it even harder to step back, breathe, and reconnect with what truly matters.

But what if the antidote isn’t to disengage completely—but to counterbalance? What if we can reclaim our sense of peace and resilience through intentional, small doses of joy and hope? Just like micro-dosing in the world of psychedelics—where tiny, consistent amounts of a substance are used to create subtle but powerful changes—micro-dosing joy and hope could be the key to navigating these turbulent times without losing ourselves.

The Science of Small Doses

Hope and joy are not just abstract concepts; they have tangible effects on our bodies and minds. Neuroscience shows that small moments of joy release dopamine and serotonin, the brain’s natural “feel-good” chemicals. Hope activates parts of the brain associated with motivation and problem-solving, helping us see possibilities instead of just problems. And while big life-changing moments of joy are rare, small ones are abundant—if we train ourselves to notice them.

How to Micro-dose Joy and Hope

1. Start Your Day with a Dose of Hope
   Before you reach for your phone in the morning, take 30 seconds to set an intention: What’s one thing I can look forward to today? It could be your morning coffee, a walk in the fresh air, or a favorite song. Starting the day with even a tiny spark of hope shifts your mindset before the news cycle gets a hold of you.

2. Seek Out Tiny Moments of Joy
   Instead of scrolling endlessly through the latest crisis, take a moment to intentionally look for joy. Notice a child's laughter, the warmth of sunlight on your skin, or the kindness of a stranger. Follow social media accounts that post uplifting stories. Watch videos of animals being ridiculous. Joy is everywhere—it just requires attention.

3. Curate Your Attention Diet
   If our attention is constantly being hijacked, let’s take it back. Set limits on news consumption. Unfollow sources that thrive on fear. Balance the bad with the good—read a hopeful article for every depressing one. And if a piece of news leaves you feeling powerless, channel that energy into something positive, even if it’s as small as smiling at a stranger.

4. Create a Joy Ritual
   Just like micro-dosing requires consistency, so does joy. Build a daily habit of something that makes you happy—playing music, dancing for 30 seconds, writing down one good thing from your day. These tiny moments compound over time, strengthening your resilience.

5. Give Hope to Others
   One of the fastest ways to feel hope is to give it. Send an encouraging text, pay someone a compliment, or donate a few dollars to a cause. Acts of kindness remind us that goodness still exists, even in difficult times.

Hope and Joy as Resistance

In a world that thrives on our fear and division, choosing joy and hope is an act of defiance. It’s a way of saying, You will not steal my light. You will not break my spirit. Staying informed is important, but staying whole is even more crucial.

We are not powerless in this moment. We are still alive. We are still here. And as long as we are, we have the ability to choose—again and again—hope over despair, joy over cynicism, and love over fear.

So today, right now, what’s one small dose of joy you can give yourself? Find it. Feel it. Let it remind you that no matter how dark the world seems, there is still light.

And it’s within you.