4-Minute Relationship Joy Boost

Time needed: 4 minutes (60-60-120 seconds)

Setting: Any quiet moment

Purpose: Activating joy through energizing relationships

Joy Memory Spark (60 seconds)

What: Close eyes, recall recent moment of genuine laughter/lightness with someone who energizes you. Let yourself fully re-experience it - their voice, your response, the shared energy

Notice: Where joy lives in your body when remembering, how certain people unlock different parts of you, what made that moment special

Why: Activates positive relationship memories, builds joy pathways, reminds you of available connection

Energy Giver Focus (60 seconds)

What: Think of 2-3 people who consistently leave you feeling more alive. Write their names. For each person, identify one specific quality they bring out in you (playfulness, curiosity, courage, calm)

Notice: What these relationships have in common, how energy-givers differ from energy-drainers, which qualities you most need right now

Why: Builds awareness of nourishing relationships, guides connection choices, clarifies what energizes you

Joy Forward Action (120 seconds)

What: Choose one small way to create joy with an energizing person today:

- Send them something that made you think of them

- Share a specific appreciation

- Suggest brief connection time

- Create tiny moment of play/surprise

Notice: How planning joy feels different from managing relationships, what excites you about connecting, where anticipation lives in your body

Why: Moves from passive to active joy creation, strengthens energizing bonds, builds positive relationship momentum

Closing: Take one breath sending gratitude to your joy-bringers

Notice: How focusing on energizing relationships affects your state

Why: Anchors appreciation for relationship gifts

Tips:

- Trust your energy instincts about people

- Small gestures create big joy

- Quality over quantity in relationships

- Let joy be mutual