How to Create Joy: Research-Backed Tips for Parents and Guardians
Seven practical, evidence-based strategies that help children and teenagers feel safe, connected and joyful.
Joy in childhood often grows out of small, everyday interactions. Moments of play, connection, curiosity, gratitude and care. Research in child development shows that emotional wellbeing depends on consistent, nurturing relationships and predictable environments. This week, the EMBRACE Project focuses on how parents and guardians can intentionally create joyful conditions at home by supporting children’s emotional, social and physical needs.
The EMBRACE Public Awareness-Raising campaign highlights seven practical strategies backed by studies in psychology, developmental science and paediatrics:
- Make time for play
Unstructured, child-led play supports emotional regulation, creativity and cognitive flexibility. Even 20–30 minutes of daily playtime can strengthen the parent-child relationship and give children space to process emotions.
Source: The American Academy of Pediatrics (AAP). The Power of Play: A Pediatric Role in Enhancing Development in Young Children.
- Be present and responsive
Attentive, back-and-forth communication (often described as “serve-and-return”) helps children feel seen and emotionally secure. This sense of attunement is a strong foundation for positive emotions and everyday joy.
Source: U.S. Department of Education. Supporting Child and Student Social, Emotional, Behavioral, and Mental Health.
- Model gratitude
Simple gratitude practices such as sharing “one good thing” during meals or keeping a family gratitude jar increase optimism, life satisfaction and prosocial behaviour in children and adolescents.
Source: Review: Gratitude Interventions and Resilience. Summary of evidence linking gratitude practices with well-being.
- Keep family routines and shared meals
Predictable rituals such as shared meals, reading together or regular check-ins give children stability and opportunities for meaningful conversation. Frequent family mealtimes are associated with improved emotional and behavioural outcomes.
Source: Fiese, B. & Schwartz, M. (2008). Reclaiming the Family Table: Mealtimes and Child Health and Wellbeing. PubMed Central (PMC)
- Support autonomy
Offering age-appropriate choices, responsibilities and opportunities for decision-making supports intrinsic motivation and strengthens confidence. Autonomy-supportive parenting helps children develop a sense of agency and ownership over their actions.
Source: Bülow, A., et al. (2022). Universal Ingredients of Parenting Across Cultures: Parental Warmth and Autonomy Support. Nature Human Behaviour.
- Encourage kindness and community involvement
Small acts of kindness, participation in school activities or helping others in the community contribute to a stronger sense of meaning and connection. Prosocial behaviour reliably increases positive emotions in young people.
Source: Greater Good Science Center (GGSC). Grateful Schools, Happy Schools: Gratitude and Resilience in School Settings.
- Prioritize sleep and nutrition
Healthy sleep routines and balanced meals provide the foundation for emotional regulation, attention and energy. Consistent bedtimes and fruit- and vegetable-rich meals have measurable benefits for wellbeing.
Source: Study: the quality of sleep significantly affects emotional regulation in adolescents.
These seven strategies show how joy can be cultivated through simple daily actions that strengthen relationships and foster emotional security. As part of the PAC campaign, EMBRACE partners in Romania and Spain continue to promote accessible tools and guidance for families, educators and communities.
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