How to stop procrastinating on joy

Experts note that recognizing the trap is the first step. Becoming aware of the urge to delay enjoyable moments can help break the cycle before it starts.

They also recommend lowering friction. Simple reminders or planning tools can make it easier to choose fun at the moment rather than postponing it. Scheduling enjoyable activities — just like appointments or deadlines — can prevent them from slipping away. Building rituals around small joys, such as a weekly call with a friend or a monthly dinner out, can also help lock them into everyday life.

Another key shift is mindset. O’Brien’s research shows that reframing what counts as special can make a difference. Instead of waiting for a perfect future moment, people can view any day as an opportunity to create meaning. As O’Brien put it, “You can make any random Tuesday feel extra special if you really think about it.”

Ultimately, the study highlights a paradox: in trying to preserve joy for the “right” moment, we risk missing out on joy altogether. By treating everyday opportunities as worthy, we can finally stop putting happiness on hold.