Brady Miller, a young and single first-year employee at Reed Investments, smiled as he read the email from his boss Justin. The memo reminded him of the personal day he hadn’t used yet.
Stipulations required he not add the day to vacation time or a weekend, but otherwise, any mid-week day was allowed, pending approval from Justin.
Brady immediately began planning for his Perfect Day the next Thursday: wearing sweats all day, binge-watching The Mandalorian, eating toaster-waffles for breakfast, broccoli cheddar soup and a ham on rye for lunch, nachos for snacking, and a pepperoni pizza for dinner—oh, and a big bowl of mint chocolate chip ice cream for dessert.
He’d also enjoy the solitude—no one to play host for, no one talking during the episodes, and no one to clean up after. Absolute bliss.
But late the next Thursday evening, Brady noticed he felt rather blah, maybe even a bit depressed and de-energized. Wasn’t his Perfect Day supposed to make him happy and content? What happened?
Brady wasn’t aware that researchers have actually studied what contributes to a good day. And all the indulgences he’d allowed himself did not make the list.
Here’s what did:
- Eat nourishing food
- Exercise 150 minutes per week
- Include meaningful activity that also brings pleasure
- Spend time with family and/or friends
- Practice mindfulness
- Limit recreational screen time
- Show kindness toward others
- Encourage others
- Express gratitude
Brady incorporated none of these activities into his day off. No wonder satisfaction alluded him.
Perhaps you also noticed: all these elements contributing to a good day are included in biblical instruction. God wants us to enjoy good days!
For example, scripture directs us to:
Take proper care of our bodies which are temples of the Holy Spirit (1 Corinthians 6:19-20).
You wouldn’t want anyone trashing your home;
God doesn’t want anyone trashing his.
–Max Lucado Grace for the Moment, 252
Get a good night’s sleep (Psalm 127:2).
Choose meaningful activities, especially those that benefit others. Blessing for the giver is built in (Acts 20:35c).
Begin where you are and love those around you and in front of you,
and God will give you joy on the mission with him.
–Britt Mooney, We Were Reborn for This, 180.
Spend time with family and/or friends, providing uplift, encouragement, and support (Ecclesiastes 4:9-12).
For me, “the greatest by far is the possession” of family who double as friends.
Practice mindfulness, taking note of what is excellent and praiseworthy, protecting against discouragement and anxiety (Philippians 4:8).
Always, everywhere God is present,
and always He seeks to discover Himself to each one.
–A. W. Tozer, The Pursuit of God, 60.
What better way to occupy the mind than to look for evidence of God around us?
Be compassionate, kind, and encouraging (Colossians 3:12; Ephesians 4:29).
And, I would add, that touch includes the one demonstrating kindness.
Express gratitude (1 Thessalonians 5:16-18).
It is not the happy person who is thankful
but the thankful person who is happy.
–Unknown
It makes me smile to see secular research backing up what scripture has taught all along.
However, one important activity for a good day is not mentioned in the research: quiet time with God— studying his Word and conversing with him in prayer (Psalm 119:15-16).
Then again, to do so does incorporate four of the elements researchers identified: meaningful activity that also brings pleasure, time with a Friend, mindfulness, and gratitude.
Is it possible to accomplish all of these activities every day? YES! Some might take only a moment: a kind deed or a word of gratitude. Some can be combined, as illustrated above.
You can start small and choose just one activity to start reducing the blahs and increasing the good. Go ahead—choose one.
Now, let’s get out there and MAKE IT A GOOD DAY!
Sources:
- https://actionforhappiness.org/10-keys/awareness ; https://www.ngpg.org/food-for-thought-how-negative-thinking-impacts-our-life-health
- https://www.healthpartners.com/ucm/groups/public/@hp/@public/documents/documents/entry_139643.pdf ; https://rightasrain.uwmedicine.org/prevention/7-ways-screen-time-affects-adults-and-how-cope
Image credits: http://www.frreerangestock.com (Matt Moloney); http://www.stockcake.com; http://www.freerangestock.com (FOCA Stock); http://www.canva.com (4); http://www.flickr.com.
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Reading your weekly posts always inspire me and make every day a better one, Nancy! And yes, I try to incorporate as many of those tips you shared here daily, especially in quiet time to thank God for all His countless blessings. Could I do some of them better? Of course! There’s always room for improvement as we grow in God’s purposes for us. Thank you for reminding us of the basic things we can do to have a good day. Blessings!
Praise God you find encouragement here, Martha–I’m so glad! ‘Couldn’t agree with you more: “There’s always room for improvement as we grow in God’s purposes for us.” Indeed!
Such a good reminder of what constitutes a good and fulfilling day. We can think that just vegging out in front of the television and eating junk will be so relaxing but it never does feel as good as we presume it would.
Exactly, Manu! Sometimes we need “proof” to fully convince ourselves what we already suspected.
I like how you included a photo of a runner (especially one on the beach) as you made your points today. For me, running outdoors is a powerful opportunity to connect with God. I lose myself in the steps, allowing focus on much more than what I see right in front of me. Like other instances of solitude, running allows me to feel God’s presence and be grateful for it.
You may remember what I’ve mentioned here before, Dave, that the outdoors is God’s living room, according to Michael Hyatt, former CEO of Thomas Nelson Publishing. Isn’t that perfect imagery? And his living room is so big, you RUN through it–as least a tiny bit of it. I agree: the outdoors is a perfect place to experience God’s presence. (I’m thinking that was part of his plan!)
Perfect imagery indeed! It’s why I much prefer running outdoors versus on the treadmill 😉
Binge-watching a certain series or gaming all day long, as some people boast doing, cannot possibly be fulfilling. The suggestions in your post would definitely help more people on the right path to contentment. Thank you, Nancy. 🙂
Exactly–and now there’s research to prove it!
What an incredible post about what really nourishes us, Nancy! I love the ripple effect – doing the activities you list here I think is likely to make it a good day for those around us too!
Love the fact you used the verb, nourish, Wynne. Those activities that make a good day most certainly nourish our souls. And Astute Observation #2: these same activities nourish those around us as well. Thank you for adding your valuable insights!
oh yes what a great reminder. last night I ate some chocolate late and didn’t feel good all night – exactly like you described! We do what we know we shouldn’t yet we still do it! sigh…
Agreed, Jean! I try to remind myself the guilt after a choice I know-to-be-foolish just isn’t worth the momentary pleasure. That helps at least some of the time!
I love this post, Nancy! When my kids were in high school I would always tell them to “make it a good day” when I dropped them off at school. One of my favorite ways to have a good day is by making someone else’s day. It can be as simple as a smile or a kind word to a stranger.
You’re so right, Ruth. Even smiles and a kind word count as good deeds!
I’ve seen the proof of these points you shared so well in my own life. I need to improve on several, for sure. Thank you for sharing the scripture that goes with each one, Nancy.
I’ve experienced the proof also, Patty. As God works in us, the goodness of our days DOES improve–praise God (Philippians 2:13)!
What an insightful list of intentional ways to create a “perfect day”. What you’ve shared is so countercultural to what the world sees as enjoyable. Brady experienced how unsatisfying it was because everything was focused on him and what he thought would make him happy. God created us for community–most especially, community with Him. This was outstanding, my friend.
Thank you Dayle. Praise God this post resonated with you. I think we’ve all experienced those self-indulgent afternoons or evenings and wondered why we felt unsatisfied afterwards. Now we know!
Thank you, Nancy for this encouraging post. Starting with God by praying and reading scripture is most important to my day!
For me also, Pam–in addition, it’s one of the most enjoyable activities of my day!
This is a well written and well researched post, as always, Nancy. I‘ve also found that volunteering at a non-profit (like a food bank or meal site) is a good thing to do for a happy day off.
Thank you, Dave. That’s a perfect example of a meaningful activity that brings pleasure!
Such an awesome post for ‘having a good day.’ God does nourish us body and soul. When our days begin and end in prayer and thanksgiving, we are ‘filled up’ with good things.
You are so right, LInda. Thanksgiving and praise make perfect bookends to the day!
🙂 🙂 🙂
I could certainly use improvement in all of these suggestions you listed. Thanks so much for the nudge I needed to make my good days better.
You’re welcome, Cheri. We can cheer one another on to make our good days even better!
Right! And pray for each other as well!
Oh yes, my friend–I pray for you and your family REGULARLY!