These Six Daily Immersive Experiences Lead to More Joy

Turns out, the secret to long-lasting happiness isn’t about chasing the next big thrill.

According to research from Claremont Graduate University, people experience the most sustained positive emotions not through distraction or entertainment, but through deep engagement in small, meaningful moments, especially with other people. The magic number? Six immersive experiences a day. Not six marathons or six breakthroughs, just six moments where you’re truly present, activated, and connected to something that matters.

What Counts as Immersive?

Immersive doesn’t have to mean epic. You don’t need to climb a mountain or spend a week in a silent retreat to feel lit up. The study, led by neuroscientist Paul Zak, found that the most powerful mood-boosting experiences were the simplest ones, especially when they included a social or purpose-driven element.

The top happiness-inducing activities included:

1. Do Something Kind for Someone Else
   Small acts of kindness, like holding a door, offering a compliment, or helping a neighbor, engage you deeply with others and amplify feelings of connection.
2. Volunteer or Offer Support to a Community
   Giving your time or energy toward a cause or group you care about helps you align with a larger purpose and fosters a sense of belonging.
3. Celebrate Someone Else’s Happiness
   Sharing in others’ joys—whether it’s a friend’s promotion or a family member’s achievement—creates positive social bonds and multiplies your own happiness.
4. Spend Time with a Dog (or Other Pets)
   Interaction with animals is a simple, joyful way to be present and feel unconditional love and companionship.
5. Engage with Your Life Purpose
   Activities that align with your core values or passions—writing, creating, teaching, or mentoring—immerse you in meaningful flow states.
6. Practice Compassion, Generosity, or Fairness
   Actively choosing empathy and fairness in your daily interactions nurtures deeper relationships and reinforces your sense of integrity.

What do these have in common? They’re active, not passive. They bring us into relationship with others, with our values, and with the present moment.

Why Your Brain Loves This

When you’re immersed in a meaningful activity, your brain produces:

• Oxytocin — a hormone that promotes bonding, trust, and connection.
• Dopamine — a neurotransmitter linked to motivation, pleasure, and learning.

These feel-good chemicals promote connection, focus, and satisfaction. You’re not just checking a box; you’re rewiring your brain to be more resilient and joyful.

According to Zak, immersive states are like a flow hack for happiness. Being with others supercharges this effect. Why? Because we are wired for connection. When we experience something meaningful with someone else, whether it’s a shared laugh, a volunteer shift, or a walk in the park, we create memories that strengthen both our emotional health and relationships.

Happiness Is Not a Solo Sport

While self-care is critical, community care may be the missing piece. In an era of isolation and infinite scrolling, many of us forget that true joy often lives in small, shared moments. And those moments add up.

The research shows that doing good actually feels better than being treated well. That’s good news, because it means joy is available anytime you decide to show up, with kindness, intention, and presence.

In a world that often defines happiness as a personal achievement or a product to be purchased, this new research reminds us of something ancient and true: Happiness thrives in connection.

Try aiming for six immersive moments today. Help someone. Pet a dog. Text a friend just to celebrate them. Do something that feels aligned with your purpose. You might just find that the joy you were chasing has been right there, waiting to be shared.