The Most Important Thing (Yes, Really.)

If you only remember one thing from this program—let it be this: you must bring more joy into your daily life. This isn’t just a nice idea or something extra if you have time. It’s the foundation. It’s non-negotiable.

In this lesson, I walk you through a deceptively simple tool: the Joy Now / Joy Soon list. Here’s how it works:

• Grab a piece of paper (yes, paper!) and draw a line down the middle.
• Label the left column Joy Now — these are things you can do today, even in a limited state, that bring you a spark of joy. Think small, sensory, accessible. A juicy orange. Sunlight on your face. A favorite scent. A silly YouTube video. Finger dancing in bed. Even squirrels (trust me).
• Label the right column Joy Soon — these are things you’re looking forward to doing as you improve. This might be dancing again, traveling, hiking, working, or simply hugging someone without fear or fatigue. Let yourself dream. Let your brain remember what it’s working toward.

Why is this so important?

Because joy sends the clearest signal to your nervous system that you are safe. And when your body feels safe, it can begin to shift out of chronic defense and into repair.

Also: your brain becomes more neuroplastic—more able to rewire—when you’re in a calm, connected, joyful state. So all the tools in this program work better when joy is part of the equation.

This isn’t optional. This is your prescription.

Tape your list to your fridge. Keep it by your bed. Share it in the comments. Do one “joy now” item daily, ideally more. The more joy you bring in now, the faster you’ll reach those “joy soon” moments.

If you’re skeptical, that’s okay. Just stay curious. Borrow my belief until you build your own. And trust me—this one practice changes everything.

Let’s get to it. What’s on your list?