How to Reclaim Joy After 40: Small Steps to Get Unstuck and Thrive -

This podcast is sponsored by Damianne Coaching. Learn more by going to damiannecoaching.com.

Are you a woman over 40 who feels like something’s missing in your life? Maybe you’re successful on paper, but deep down, you sense you’re just going through the motions. If you’ve ever wondered, “Is this all there is?” or felt stuck in a rut, you’re not alone—and you’re not out of options.

In this special episode of Changes Big and Small, we’re revisiting the most powerful insights from our recent deep dives on joy. Whether you’re navigating a major transition, wrestling with self-doubt, or simply craving more meaning, you’ll find practical steps and fresh inspiration to help you move forward—one small step at a time.

Rest isn’t just about recovery, but a necessary element of creating the life you want. An exhausted mind, body, and spirit have little room for joy.
Damianne President

Why Joy Feels Out of Reach (and Why It Doesn’t Have to Be)

For many women in midlife, joy can feel elusive. Life’s demands—career, family, endless to-do lists—often leave little room for pleasure or play. Add in the pressure to “have it all together,” and it’s no wonder so many of us feel depleted, disconnected, or even guilty for wanting more.

But here’s the truth: Joy isn’t a luxury or something reserved for special occasions. It’s your birthright. And it’s possible to experience it, even when life isn’t perfect.

The Difference Between Happiness and Joy

One of the first lessons we explored this season is the difference between happiness and joy. While happiness often depends on external circumstances, joy is a deeper, more enduring sense of well-being that comes from within. You don’t have to wait for everything to line up perfectly before you can feel joyful.

Overcoming the Obstacles to Joy

What gets in the way of joy? For many of us, it’s the “shoulds”—those rigid expectations about how we, others, or life itself ought to be. These shoulds can create frustration, disappointment, and self-criticism, all of which block joy from taking root21.

The good news? You can learn to recognize and release these shoulds. Start by writing down your inner “manual”—all those unspoken rules you have for yourself and others. Then, gently question them: “What if that’s not true?” Opening up to new possibilities is the first step toward freedom.

Finding Joy in the Middle of Challenges

Joy isn’t about pretending everything’s okay or forcing positivity. It’s about making space for the full range of emotions, even the tough ones, while still inviting in moments of lightness. Research shows that up to 40% of adults face chronic challenges, yet many still find ways to experience joy, not by avoiding hardship, but by learning to navigate it with intention31.

Simple practices like mindful awareness, savoring small pleasures, and cultivating gratitude can help you anchor yourself, even during difficult times. Remember, every spark of joy counts.

Practical Ways to Invite More Joy

Here are some small, actionable steps you can take today:

Notice the Small Pleasures: Savor your morning coffee, a quiet walk, or a heartfelt conversation.
Connect with Others: Reach out to a friend, join a community, or simply share a smile.
Align with Your Values: Reflect on what truly matters to you and take one small action in that direction.
Practice Self-Compassion: Treat yourself with the same kindness you’d offer a dear friend.
Set Boundaries: Learn to say no to what drains you, so you can say yes to what lights you up.
Experiment with Creativity: Try something new, even if it’s just for a few minutes a day—write, paint, dance, or garden.
Embrace Rest: Prioritize sleep and different kinds of rest—physical, mental, emotional, and creative.

You Can Always Begin Again

If you’re feeling stuck or unsure where to start, remember: change begins with one small step. You don’t have to know the whole path. You just have to be willing to take the next step toward the life you want.

So, what’s one small thing you can do today to invite a spark of joy into your life? Maybe it’s a minute of gratitude, a gentle walk, or simply giving yourself permission to dream again.

You deserve to feel vibrant, seen, and empowered—at every age. Let’s walk this journey together. It begins with one small step (below).

Ready for more support?
Download my free guide, “Rediscover Joy After 40” and take your first step toward a life that feels authentic and fulfilling. And when you’re ready for deeper change, book a free discovery call with me at damiannecoaching.com.

If this episode resonated with you, please share it with a friend or leave a review. Your journey to joy might just inspire someone else to take their own first step.