After a rain, I took this photograph of chives in my garden. It feels soothing and nourishing.

Just like nature, we humans need nourishment. Last night, in my P&R mindfulness class, we talked about “heart hunger.” Out of habit, we try to soothe our heart hunger with unsatisfying actions: mindlessly eating, scrolling the phone, busying ourselves, overworking, tirelessly serving, or seeking approval from others.

In class, we created personal lists of heart-nourishing activities—things that make us happy in a lasting way. People were pleasantly surprised by how big their lists were. And they were frustrated by how seldom they choose those activities.

It’s an interesting human paradox: We know what feels good to us (what nourishes) yet we continually choose the “quick fix” over long-term well-being.

Still, it’s possible to change habits. And we do this with one small step and then another. We’re not going to eliminate our quick-fix habits (I still love Stuc’s pizza while watching Netflix). But we can intentionally fill our own “joy cup,” little bit by little bit. Not expecting a 180-degree shift. Yet noticing the power of a 5-degree shift.

When we’re especially busy, exhausted, or stressed, it’s hard to make that 5-degree shift, yet that’s when it matters the most. And the shift can be simple: a walk around the block (experience spring!), an hour of non-screen time, or a 15-minute phone call with a friend.