Earlier I mentioned how surprised I was to see certain concepts from my research emerge in pairs or groups. These “collections of concepts” have created major paradigm shifts for me in terms of the way I think about my life and the choices I make every day.

A good example of this is the way that love and belonging go together. Now I understand that in order to feel a true sense of belonging, I need to bring the real me to the table and that I can only do that if I’m practicing self-love. For years I thought it was the other way around: I’ll do whatever it takes to fit in, I’ll feel accepted, and that will make me like myself better. Just typing those words and thinking about how many years I spent living that way makes me weary. No wonder I was tired for so long!

In many ways, this research has not only taught me new ways to think about how I want to live and love, it’s taught me about the relationship between my experiences and choices. One of the most profound changes in my life happened when I got my head around the relationship between gratitude and joy. I always thought that joyful people were grateful people. I mean, why wouldn’t they be? They have all of that goodness to be grateful for. But after spending countless hours collecting stories about joy and gratitude, three powerful patterns emerged:

Without exception, every person I interviewed who described living a joyful life or who described themselves as joyful, actively practiced gratitude and attributed their joyfulness to their gratitude practice.Both joy and gratitude were described as spiritual practices that were bound to a belief in human interconnectedness and a power greater than us.People were quick to point out the differences between happiness and joy as the difference between a human emotion that’s connected to circumstances and a spiritual way of engaging with the world that’s connected to practicing gratitude.

Gratitude

When it comes to gratitude, the word that jumped out at me throughout this research process is practice. I don’t necessarily think another researcher would have been so taken aback, but as someone who thought that knowledge was more important than practice, I found these words to be a call to action. In fact, it’s safe to say that reluctantly recognizing the importance of practice sparked my 2007 Breakdown Spiritual Awakening.

For years, I subscribed to the notion of an “attitude of gratitude.” I’ve since learned that an attitude is an orientation or a way of thinking and that “having an attitude” doesn’t always translate to a behavior.

For example, it would be reasonable to say that I have a yoga attitude. The ideals and beliefs that guide my life are very in line with the ideas and beliefs that I associate with yoga. I value mindfulness, breathing, and the body-mind-spirit connection. I even have yoga outfits. But, let me assure you, my yoga attitude and outfits don’t mean jack if you put me on a yoga mat and ask me to stand on my head or strike a pose. As I’m sitting here writing this, I’ve never practiced yoga. I plan to change that between now and the time you’re holding this book in your hand, but to date, I’ve never put the attitude into action. So where it really matters—on the mat—my yoga attitude doesn’t count for much.

So, what does a gratitude practice look like? The folks I interviewed talked about keeping gratitude journals, doing daily gratitude meditations or prayers, creating gratitude art, and even stopping during their stressful, busy days to actually say these words out loud: “I am grateful for …” When the Wholehearted talk about gratitude, there are a whole bunch of verbs involved. It seems that gratitude without practice may be a little like faith without works—it’s not alive.

What Is Joy?

Joy seems to me a step beyond happiness. Happiness is a sort of atmosphere you can live in sometimes when you’re lucky. Joy is a light that fills you with hope and faith and love.

— ADELA ROGERS ST. JOHNS

The research has taught me that happiness and joy are different experiences. In the interviews, people would often say something like, “Being grateful and joyful doesn’t mean that I’m happy all of the time.” On many occasions I would delve deeper into those types of statements by asking, “What does it look like when you’re joyful and grateful, but not happy?” The answers were all similar: Happiness is tied to circumstance and joyfulness is tied to spirit and gratitude.

I also learned that neither joy nor happiness is constant; no one feels happy all of the time or joyful all of the time. Both experiences come and go. Happiness is attached to external situations and events and seems to ebb and flow as those circumstances come and go. Joy seems to be constantly tethered to our hearts by spirit and gratitude. But our actual experiences of joy—these intense feelings of deep spiritual connection and pleasure—seize us in a very vulnerable way.

After these differences emerged from my data, I looked around to find what other researchers had written about joy and happiness. Interestingly, the explanation that seemed to best describe my findings was from a theologian.

Anne Robertson, a Methodist pastor, writer, and executive director of the Massachusetts Bible Society, explains how the Greek origins of the words happiness and joy hold important meaning for us today. She explains that the Greek word for happiness is Makarios, which was used to describe the freedom of the rich from normal cares and worries, or to describe a person who received some form of good fortune, such as money or health. Robertson compares this to the Greek word for joy which is chairo. Chairo was described by the ancient Greeks as the “culmination of being” and the “good mood of the soul.” Robertson writes, “Chairo is something, the ancient Greeks tell us, that is found only in God and comes with virtue and wisdom. It isn’t a beginner’s virtue; it comes as the culmination. They say its opposite is not sadness, but fear.”1

We need both happiness and joy. I think it’s important to create and recognize the experiences that make us happy. In fact, I’m a big fan of Gretchen Rubin’s book The Happiness Project and Tal Ben-Shahar’s research and book Happier. But in addition to creating happiness in our lives, I’ve learned that we need to cultivate the spiritual practices that lead to joyfulness, especially gratitude. In my own life, I’d like to experience more happiness, but I want to live from a place of gratitude and joy. To do this, I think we have to take a hard look at the things that get in the way of gratitude and joy, and to some degree, even happiness.

Scarcity and Fear of the Dark

The very first time I tried to write about what gets in the way of gratitude and joy, I was in sitting on the couch in my living room with my laptop next to me and my research memo journal in my hands. I was tired and rather than writing, I spent an hour staring at the twinkle lights hanging over the entryway into my dining room. I’m a huge fan of those little clear, sparkly lights. I think they make the world look prettier, so I keep them in my house year-round.

As I sat there flipping through the stories and gazing at the twinkle lights, I took out a pen and wrote this down:

Twinkle lights are the perfect metaphor for joy. Joy is not a constant. It comes to us in moments—often ordinary moments. Sometimes we miss out on the bursts of joy because we’re too busy chasing down extraordinary moments. Other times we’re so afraid of the dark that we don’t dare let ourselves enjoy the light. A joyful life is not a floodlight of joy. That would eventually become unbearable. I believe a joyful life is made up of joyful moments gracefully strung together by trust, gratitude, inspiration, and faith.

For those of you who follow my blog, you’ll recognize this as the mantra for my gratitude posts on Fridays that I call TGIF. I turned this quote into a small badge, and part of my gratitude practice is a weekly post about what I’m Trusting, what I’m Grateful for, what Inspires me, and how I’m practicing my Faith. It’s incredibly powerful to read everyone’s comments.

Joy and gratitude can be very vulnerable and intense experiences. We are an anxious people and many of us have very little tolerance for vulnerability. Our anxiety and fear can manifest as scarcity. We think to ourselves:

I’m not going to allow myself to feel this joy because I know it won’t last.Acknowledging how grateful I am is an invitation for disaster.I’d rather not be joyful than have to wait for the other shoe to drop.

Fear of the Dark

I’ve always been prone to worry and anxiety, but after I became a mother, negotiating joy, gratitude, and scarcity felt like a full-time job. For years, my fear of something terrible happening to my children actually prevented me from fully embracing joy and gratitude. Every time I came too close to softening into sheer joyfulness about my children and how much I love them, I’d picture something terrible happening; I’d picture losing everything in a flash.

At first I thought I was crazy. Was I the only person in the world who did this? As my therapist and I started working on it, I realized that “my too good to be true” was totally related to fear, scarcity, and vulnerability. Knowing that those are pretty universal emotions, I gathered up the courage to talk about my experiences with a group of five hundred parents who had come to one of my parenting lectures. I gave an example of standing over my daughter watching her sleep, feeling totally engulfed in gratitude, then being ripped out of that joy and gratitude by images of something bad happening to her.

You could have heard a pin drop. I thought, Oh, God. I’m crazy and now they’re all sitting there like, “She’s a nut. How do we get out of here?” Then all of the sudden I heard the sound of a woman toward the back starting to cry. Not sniffle cry, but sob cry. That sound was followed by someone from the front shouting out, “Oh my God! Why do we do that? What does it mean?” The auditorium erupted in some kind of crazy parent revival. As I had suspected, I was not alone.

Most of us have experienced being on the edge of joy only to be overcome by vulnerability and thrown into fear. Until we can tolerate vulnerability and transform it into gratitude, intense feelings of love will often bring up the fear of loss. If I had to sum up what I’ve learned about fear and joy, this is what I would say:

The dark does not destroy the light; it defines it. It’s our fear of the dark that casts our joy into the shadows.

Scarcity

These are anxious and fearful times, both of which breed scarcity. We’re afraid to lose what we love the most, and we hate that there are no guarantees. We think not being grateful and not feeling joy will make it hurt less. We think if we can beat vulnerability to the punch by imaging loss, we’ll suffer less. We’re wrong. There is one guarantee: If we’re not practicing gratitude and allowing ourselves to know joy, we are missing out on the two things that will actually sustain us during the inevitable hard times.

What I’m describing above is scarcity of safety and uncertainty. But there are other kinds of scarcity. My friend Lynne Twist has written an incredible book called The Soul of Money. In this book, Lynne addresses the myth of scarcity. She writes,

For me, and for many of us, our first waking thought of the day is “I didn’t get enough sleep.” The next one is “I don’t have enough time.” Whether true or not, that thought of not enough occurs to us automatically before we even think to question or examine it. We spend most of the hours and the days of our lives hearing, explaining, complaining, or worrying about what we don’t have enough of … We don’t have enough exercise. We don’t have enough work. We don’t have enough profits. We don’t have enough power. We don’t have enough wilderness. We don’t have enough weekends. Of course, we don’t have enough money—ever.We’re not thin enough, we’re not smart enough, we’re not pretty enough or fit enough or educated or successful enough, or rich enough—ever. Before we even sit up in bed, before our feet touch the floor, we’re already inadequate, already behind, already losing, already lacking something. And by the time we go to bed at night, our minds race with a litany of what we didn’t get, or didn’t get done, that day. We go to sleep burdened by those thoughts and wake up to the reverie of lack … What begins as a simple expression of the hurried life, or even the challenged life, grows into the great justification for an unfulfilled life.2

As I read this passage, it makes total sense to me why we’re a nation hungry for more joy: Because we’re starving from a lack of gratitude. Lynne says that addressing scarcity doesn’t mean searching for abundance but rather choosing a mind-set of sufficiency:

We each have the choice in any setting to step back and let go of the mindset of scarcity. Once we let go of scarcity, we discover the surprising truth of sufficiency. By sufficiency, I don’t mean a quantity of anything. Sufficiency isn’t two steps up from poverty or one step short of abundance. It isn’t a measure of barely enough or more than enough. Sufficiency isn’t an amount at all. It is an experience, a context we generate, a declaration, a knowing that there is enough, and that we are enough.Sufficiency resides inside of each of us, and we can call it forward. It is a consciousness, an attention, an intentional choosing of the way we think about our circumstances.3

Scarcity is also great fuel for the gremlins. In my earlier shame research and in this more recent research, I realized how many of us have bought into the idea that something has to be extraordinary if it’s going to bring us joy. In I Thought It Was Just Me, I write, “We seem to measure the value of people’s contributions (and sometimes their entire lives) by their level of public recognition. In other words, worth is measured by fame and fortune. Our culture is quick to dismiss quiet, ordinary, hardworking men and women. In many instances, we equate ordinary with boring or, even more dangerous, ordinary has become synonymous with meaningless.”4

I think I learned the most about the value of ordinary from interviewing men and women who have experienced tremendous loss such as the loss of a child, violence, genocide, and trauma. The memories that they held most sacred were the ordinary, everyday moments. It was clear that their most precious memories were forged from a collection of ordinary moments, and their hope for others is that they would stop long enough to be grateful for those moments and the joy they bring. Author and spiritual leader Marianne Williamson says, “Joy is what happens to us when we allow ourselves to recognize how good things really are.”

DIG Deep

Get Deliberate: When I’m flooded with fear and scarcity, I try to call forward joy and sufficiency by acknowledging the fear, then transforming it into gratitude. I say this out loud: “I’m feeling vulnerable. That’s okay. I’m so grateful for ____.” Doing this has absolutely increased my capacity for joy.

Get Inspired: I’m so inspired by the daily doses of joy that happen in those ordinary moments, like walking my kids home from school, jumping on the trampoline, and sharing family meals. Acknowledging that these moments are really what life is about has changed my outlook on work, family, and success.

Get Going: From taking turns being thankful during grace to more creative projects like creating a jar to keep gratitude notes in, we’re making Wholeheartedness a family affair.

How do you DIG Deep?