Today, I ran a 5K with one goal in mind: finish in 30 minutes and 19 seconds — or less.

It was the kind of morning just ripe for setting a personal record; 50 degrees — felt like 44, partly sunny, little wind, and a fairly flat course save for a hill on each end. More than 1500 runners were ready to give their all in three different distances. Half marathoners shared space with 5 and 10K runners. Hype music filled the air, resonating above the Beyoncé playing in my earbuds. I glanced around at all of the participants, those in shorts and tank tops trying to keep their muscles warm, and those in gloves and fleece, desperately trying to stay warm. Some runners huddled with the masses in the starting chute, and a handful of us, including a tall brotha in red, hung on the side waiting to merge into traffic when the race began.

Everyone’s goal was to finish. Some of us had a more specific goal in mind. Mine was to finish this 5K in 30 minutes and 19 seconds or less. I know, you’re probably thinking, that’s oddly specific. You would be right. That time would be one second faster than my pr. Having completed 6 half marathons, a slew of 10Ks, an 8K, and a couple of 5Ks this year, I figured my stamina was ready for the test, and what a test it turned out to be.

The starting bell sounded at 8 sharp.

The first mile was solid. I stuck with the 2:00 pacer for the half marathon through the first 1.5 miles, then took a quick walk break — just enough to catch my breath and keep going. When I started running again, a woman in pink shoes was about half a stride ahead of me. She became my new focus. I stayed with Pink Shoes through Mile 2 but lost her in the crowd when I slowed again at the start of the third mile.

At that point, I was still on track to finish near my goal time. I just needed to cover 1.1 miles in under 10 minutes. High school me could’ve probably run two miles in that time — but let’s be clear: high school, for me, was in the 1900s.

The first half of that mile was strong. As I approached the final hill, my muscles screamed at me to walk. My watch told me I could hit my goal if I just kept running, but my body was fighting me every step of the way. With Pink Shoes long gone, I found myself pacing the tall brotha with the red shirt who was just a few steps ahead.

For a while, I tried to match his stride, but Tall Brotha’s gait was wide, and the burn in my legs became overwhelming. My head wobbled from side to side, my breathing hitched, my pace slowed, and my mind searched for an excuse to take a break. I glanced over my shoulder, looking for a clear path to pull over and walk. For a split second, there was.

But by the time my other foot hit the ground, I was running in a shadow. Without a word, Tall Brotha had slowed his pace to match mine. Every time I wanted to stop, he adjusted, staying with me as if to say, I got you. Let’s go.

Near the top of the hill, I regained control — my breathing steadied, my posture corrected, and my head lifted. At that moment, he looked down at me and extended his fist. I met it with mine, a quick pound that said everything: You’ve got this. Then, just like that, he was gone, racing ahead to finish his half marathon. There was never a word spoken between us, though his actions said far more.

I hit 3.1 miles in 30:03 and crossed the finish line twenty one seconds later — a personal record for me. And as much as I’d love to claim full credit, I know I wouldn’t have made it without the tall brotha who silently pushed me up the final hill.

This is why I run.

It’s a reflection of our power and collective beauty, capturing both the physical and emotional weight of the human experience. It holds life lessons that parallel larger truths about perseverance, connection, and personal growth. Here’s some of what I know.

There’s Power in Quiet Support: Tall Brotha never spoke a word, yet his presence and actions communicated everything I needed to hear: I see you. I believe in you. I’m with you when you can’t see the way forward. Support doesn’t always need words. Sometimes the quiet presence of someone who believes in us is enough to push us through our toughest moments. It’s a reminder to appreciate those who walk with us in silence, and to be that silent strength for others when the moment calls for us.

There’s Strength in Vulnerability: I didn’t quit, even when I wanted to. Instead I leaned into my vulnerability — acknowledging the burn, the struggle, the doubt — and allowed someone else to help guide me through it. That’s a huge leap forward for me! But I’ve learned that life’s challenges aren’t meant to be faced alone, and accepting support doesn’t make us weaker; it makes more brave to stand in our own messy truth. On the other side of that vulnerability is something beautiful.

The Hill Is the Test, Not the Finish Line: The final hill demanded every ounce of my focus, energy, and determination. It was the hardest part, but it wasn’t the end — it was the test before the triumph. Life’s most challenging moments often come right before a breakthrough. When we push through the uphill battles, we find strength we didn’t know we had and we reach milestones we thought were impossible. The key is to keep moving forward, even when it feels like we can’t.

You Are Capable of More Than You Realize: Even when I felt the burn, my body and mind had more to give. I somehow found strength in the moment when it felt like there was nothing left. We are often stronger than we believe. When challenges feel insurmountable, digging just a little deeper — finding our breath, adjusting our posture, and focusing on the next step — can unlock a new level of resilience we didn’t know we had.

Unspoken Connections Are Profound: The relationship between me and Tall Brotha existed for only a few minutes, but it was transformational. No introductions, no explanations — just a shared understanding of effort, encouragement, and achievement. Some of life’s most meaningful connections are fleeting yet impactful. A brief encounter can leave a lasting impression and remind us of the humanity we share with strangers. We never know when we might be that person for someone else, or when they might be that person for us.

Running is such a testament to resilience, connection, and the unspoken bonds that lift us when we need it most. It’s about so much more than a race — it’s about life itself.

solem invenire,

Cynthia

C. L. Fails is the author of Decoding Joy, and co-host of the Joy & Pain Tour. She’s currently training for her first marathon and revels in helping others generate more joy.

A Moment of Pride and Frustration

Waking up to a country where a Black woman earned over 66 million votes after running a 107-day presidential campaign. I’m grateful for and blown away by the turnout of those willing to lean into a vision of hope. I also hold space for the sheer frustration of knowing that 66 million wasn’t enough to get it done.

The 2024 presidential election results reflect more than the numbers. There’s a perplexed resolve that comes with realizing this country’s enduring values and all too often, commitment to self-sabotage are repeatedly on display. We vote against our own progress, as seen in states where voters overturning abortion bans and raising the minimum wage also voted to elect those who pushed these restrictions in the first place. It’s as if there’s a collective insistence on voting against the very freedoms we claim to value.

The Power of Fear and Our Response to It

Fear, at least in concept, is an interesting thing. We can face it and push through, or ignore it and let it fester, growing in dark corners of our collective consciousness. And left unchecked, fear begins to shape how we view the world, coloring our corneas and everything we see in a shade that not only no longer reflects who we want to be, but also no longer reflects the truth.

The thing is, fear is only powerful when we allow it to be. In times like these it’s critical to look it in the eye, recognize its influence and choose a path forward. The choice is yours; let fear drive us into inaction, or harness it as fuel for progress.

America’s Foundational Struggle

This nation’s soul was built on shifting sand; shaky ground no doubt. The colonizers who arrived centuries ago, were unable to sustain themselves. And what happened next? To understand our country’s persistent inequities, ask the Indigenous who were forced to share their resources and lost their lands; ask the descendants of Africans forced here by the transatlantic slave trade; ask the women who were only in recent history granted rights to autonomy.

Yesterday’s vote reflects the values that have driven this nation’s undercurrent since its inception — a continuity of values forged in inequity and oppression. Our nation’s red flags have long been flying. And yet, there’s always been a steady current of activists, quiet advocates, and healers — all pushing for change and progress out of a discontent with the status quo.

Progress: The Flicker and the Setback

Did I hope that force would carry us forward yesterday? Absolutely. Did it happen? In some ways, yes. Progress poked through the cracks. In others, progress was completely tossed aside — another needle in a stack of broken dreams and disillusionment.

The Power to Create Change

But here’s what I know for sure: we have the tools, the resources, and the community to help shift this tide. You have the power to influence what happens next within this moment, to find others and build resilience against the forces resistant to progress. Together we can forge a needle strong enough to pierce through the layers of misogyny, white supremacy, exclusion, and otherhood.

So, feel the frustration, the anger, the rejection, the disillusionment, the hurt — all of it. Take as long as you need to process it. Just don’t let it settle into dust only to be swept away. Instead, channel it.

Answering the Call

Change doesn’t happen overnight. But with 66 million voices united, it can become unstoppable, turning these ripples of resistance into waves of lasting progress. Holding onto joy in times like these isn’t just optimism — it’s an act of defiance, a commitment to a better future, and a reminder that together, we are stronger than the voices attempting to hold us back.

C. L. Fails is the author of Decoding Joy, and co-host of the Joy & Pain Tour. She’s currently training for her first marathon and revels in helping others generate more joy.

The whole notion of running a half marathon initially struck me as an endeavor best left to the brave, the mildly insane, or perhaps both. I grew up playing sports that required a sprint here or there at best. Definitely nothing long distance. Yet, there I was, toeing the line between ambition and audacity, lacing up my sneakers — hopefully well enough to stay tied — taking on a feat that combines the mystique of an ancient quest with the modern struggle of deciphering a GPS watch’s cryptic instructions. And yet, armed with an audacious resolve to stretch the limits of my physical endurance and mental sanity, i.e. training, I found myself on a collision course with a 10-mile run — a feat that beckoned with both dread and excitement, much like a roller coaster promising both exhilaration and nausea. This was uncharted territory for a self-proclaimed non runner. But within the sweat-soaked miles and mental marathons, a wild revelation awaited — a peculiar source of joy stemming from honks, waves, and yes, a spontaneous dance or two. And no, that’s not hyperbole.

Imagine a figure clad in garb fit for a fitness warrior, or at least someone who had a discount code for activewear. Armed with determination and my liked song playlist on Spotify, I embarked on this endurance escapade, a pilgrimage to decipher if my body (READ: my knees) was up for the task.

My decision to conquer a half marathon was essentially a boot camp for my comfort zone, a deliberate trek beyond my TV-and-corner-of-the-couch cocoon. Who needs mere 10Ks when you can embark on a sweaty saga of epic proportions? With a dash of fearlessness and a sprinkle of delusion, I set forth on this narrative of one person, some sneakers, and a smattering of self-doubt.

But oh, the universe had its own subplot to introduce. Enter the unsung heroes of this saga: the morning walkers, the road travelers, and even the bold souls who dared to halt their vehicles. The city sidewalks morphed into a runway of benevolence, as fellow exercise nerds extended their virtual high-fives and hoots of encouragement. And then there were the honks, echoing not in annoyance but as a synchronized chorus of cheer, perhaps orchestrated by the cosmic patron saint of optimism. Apologies if there’s an actual patron saint of optimism.

As I grappled with my own mental monologue — alternating between “I’ve got this” and “6 miles is far enough, right?” — a motley crew of strangers decided to crash the party just as my internal struggle leaned more towards defeat. Who needs a personal cheering squad when you have the entire crosswalk joining in? At every turn of self-doubt, there was a passing car honk, a wave from a total stranger, or a nod from someone getting in their morning constitutional. It was as if the world had collectively decided that my sweat-soaked endeavor warranted applause, accompanied by the occasional shout of “I see you sis!” “Keep going!” or “I need to be out there doing what you’re doing!” from the windows of passing cars.

And then there was the stranger who couldn’t hear any of the music that was bellowing through my earbuds, but caught the rhythm anyway and there — at the stoplight, decided that the seatbelt couldn’t hold them back from sharing in my celebratory dance after making the climb to the top of the hill that I thought would steal my soul. After nearly 8 miles of running, the universal language of bass drops and beat breaks turned my resting spot into a veritable dance floor. For a few glorious seconds, I wasn’t just running — I was the co-star of my very own impromptu dance interlude, shared with a stranger with an impeccable sense of rhythm. They applauded as their light turned green and I caught a glimpse of their runway ready smize in the rearview mirror as they drove off towards the sunrise.

The grand finale of this epic saga was a sweaty victory lap, complete with sore muscles and a sense of accomplishment that was far more profound than the realization that I’d somehow tied my shoelaces tight enough for them to stay tied throughout the entire ordeal. But the true treasure wasn’t just in the physical finish line. It was the mental one that I crossed with the help of a chorus of honks, hollers, and dances as the soundtrack. The true triumph wasn’t in merely completing the run, but in embracing the unpredictability of the human spirit — the uncanny ability of strangers to unite, however briefly, in an unorchestrated chorus of goodwill. The lesson? In the cacophony of life’s everyday drudgeries, there’s room for an accidental symphony of joy.

It’s a peculiar thing, how these unscripted moments — these blips of serendipity — can amplify even the most arduous undertakings. In those fleeting seconds, I wasn’t merely navigating asphalt; I was an unwitting member of a motley crew of determination and solidarity, my half-marathon training had become a happy dance of shared ambition.

As I reflect on this whirlwind of unexpected highs and painfully real lows, I can’t help but think of the profound lesson that stretches beyond my running shoes. In a world that often feels like a treadmill of monotony, you can be the spark of surprise. Those random smiles, enthusiastic honks, and impromptu dances — those are your power-ups, your extra lives in this game of existence.

So let this be your call to action. Be the driver of encouragement, the honker of good vibes, the dancer of spontaneity. Because sometimes, in the midst of a regular run, you stumble upon the extraordinary. Joy doesn’t just wait at the finish line, it hides in the most unexpected corners of the route. And sometimes, all it takes is a wave from a stranger to remind us that in the grand choreography of life, the unscripted steps often lead us to the most extraordinary dances. And if, by some miraculous stroke of cosmic magic, you find yourself in a hip shimmy dance-off mid-run, well, my friend, you’ve just uncovered the secret to conquering any hill life tosses your way.

C. L. Fails is the author of Decoding Joy, and co-host of the Joy & Pain Tour. She’s currently training for her first half-marathon and revels in helping others generate more joy.

Honks, Hoots, and Hip Shimmies: Unearthing Joy in the Stride was originally published in Joy & Pain on Medium, where people are continuing the conversation by highlighting and responding to this story.

Unraveling the Science of Joy: A Journey into the Heart of Happiness

So what is joy? Let’s start with what it’s not. Joy isn’t just a fleeting emotion. Hold onto this thought. We’ll come back to it at the end. Joy, is a profound state of being that influences our thoughts, feelings, and overall wellness. Imagine a world where you can tap into a wellspring of positivity even in the midst of life’s trials. As we dive into the science of joy, we uncover the inner workings that allow us to harness joy’s boundless radiance.

The Joy Molecule: Dopamine and Serotonin

Have you ever felt that warm, contented glow after a moment of laughter or accomplishment? That’s joy at work. Think of joy as a natural elixir for the mind. When we experience joy, our brain releases neurotransmitters like dopamine and serotonin. These chemicals create a sense of happiness and contentment, fostering relaxation and reducing stress. They serve as our brain’s natural reward system, encouraging us to seek out more joyous experiences. They’re like the brain’s way of saying, “You got this!” and “More of this please.” Both mindsets are much needed in times of challenge and change.

Joy as Resilience

They say the only constant is change. Life’s challenges are inevitable, but our response to them is a choice. The beauty of joy lies in its ability to help us become more emotionally resilient. Just as physical exercise strengthens our bodies, cultivating joy bolsters our minds. By embracing joy even in the face of challenges, we develop an emotional cloak that helps us navigate life’s twists and turns with grace.

Joy and Emotional Harmony

Before we get too far in, no, I’m not asking you to duck or dodge the feelings that accompany change or challenge. Joy isn’t about ignoring pain; it’s about finding harmony in their co-existence, in both our highs and lows. Research suggests that joyful individuals are more prepared to manage stress and adversity. Wondering how? By embracing joy, we cultivate emotional intelligence and resilience. As a result, we become better equipped to embrace both the light and shadow within us, fostering a deep-seated sense of internal harmony — that warm contented glow, remember.

Choosing Joy: Rewiring Our Minds for Happiness

Okay, aside from just feeling good, let’s dig into the greater impact of that internal harmony. Our brains possess an extraordinary ability to adapt and rewire. They’re like sculptors in that sense. Imagine carving a mental landscape where happiness is readily accessible, where the default response to challenges is one of resilience and optimism. Through simple practices like mindfulness and gratitude, we can reshape our neural pathways to prioritize joy. These practices lead us to create an adept mental masterpiece where happiness is more accessible and where the default response to life’s challenges becomes one of resilience and positivity.

The Joy Ripple: Enhancing Well-Being

So far we’ve tapped into the mental benefits that choosing joy can bring. The benefits of joy extend far beyond our emotional landscape. Studies have illuminated its positive impact on our physical health, relationships, and creativity. Embracing joy leads to improved immune function, reduced blood pressure, and a decreased risk of chronic diseases. This is backed by studies conducted at UC Berkeley. By prioritizing joy, we nurture holistic well-being that radiates through every facet of our lives. Joy becomes a beacon guiding us towards a life that’s healthier, more vibrant, and beautifully interconnected. And what’s more, when we’re healthier, more vibrant, and interconnected, we also become a beacon for others; a walking, breathing example of joy personified. In that sense, the web of joy’s impact stretches far beyond ourselves, creating Joy Ripples — the end of which we’ll likely never see. Doesn’t that feel good?

Embrace the Joyful Path

No matter where you stand on your life journey, the path to joy is always open. It’s not a destination but a way of being — a choice to infuse every moment with a touch of radiance, to seek and savor joy in our experiences, to discover its profound impact in our everyday existence. The science of joy offers us a blueprint for living more fully, fostering well-being, and finding beauty even in the midst of challenges. This journey is for all who seek to find happiness even amidst life’s trials, a journey where joy is not just a fleeting emotion but a chosen way of being and becomes an integral part of who we are.

Secure Your Seat to Radiance

Joy is a powerful force that can transform how we experience life. If you’re ready to dive deeper into the science of joy and its boundless potential to transform your life, take the first step with us. Led by renowned speakers C. L. Fails, author of Decoding Joy, and Don Carter, author of Love with No Place to Land, the Joy & Pain Tour is a mini-retreat unlike any other. With stops in multiple cities, this 3-hour experience is tailored for those seeking to reconnect with their inner light and take control of their life’s narrative. Together we’ll illuminate the ways joy influences our thoughts, feelings, and even our physical responses, uncover individual blocks, and leave you with tools to help generate more joy daily.

Save your seat today. Visit https://www.joyinpain.com/ to secure your ticket to embrace joy in all its brilliance.

Remember, joy is the key to unlocking a heart of happiness and the life that you desire. The journey to embracing it starts within you.

The Science Behind Joy: A Glimpse into Our Inner Workings was originally published in Joy & Pain on Medium, where people are continuing the conversation by highlighting and responding to this story.

In the dynamic landscape of today’s professional world, the pursuit of growth is a common aspiration shared by individuals across all industries. As we strive for advancement, it’s easy to get caught up in the hustle, deadlines, and competition, often neglecting a powerful and transformative element: joy. Embracing joy in the workplace isn’t just about feeling good; it’s about unlocking the potential for innovation and skyrocketing productivity. The profound impact of joy on our professional growth is often overlooked, but as research suggests, it’s a vital key to unlocking our full potential.

The Power of Joy in Professional Growth

Imagine waking up eager and excited to embrace the challenges of your workday. Yes, it’s possible. This is the essence of finding joy in your professional journey. Joy stretches beyond mere happiness; it’s an authentic and deeper emotion that stems from a sense of fulfillment and contentment in what you do. It also has a remarkable ability to shape our experiences in the workplace.

When we infuse our work with joy, we tap into a wellspring of positivity that ripples through every task and interaction. This positivity isn’t just a fleeting emotion; it’s a state of being that inspires confidence and can have lasting effects on our career trajectory. How?

When we feel joyful, we are more likely to approach tasks with enthusiasm and a spirited attitude. That’s the power of joy in action. Embracing joy can lead to higher job satisfaction and overall well-being, creating a solid foundation for professional growth. This mindset opens the door to new opportunities and encourages us to take on challenges with a spirit of curiosity and creativity, the very foundation of innovation.

The Joy-Innovation Connection

Innovation is the cornerstone of progress, and joy serves as a fertile ground for innovative thinking to flourish. Research has uncovered a fascinating link between joyfulness and innovation. Teresa Amabile and Steven J. Kramer, in their groundbreaking study, revealed that positive emotions, including joy, stimulate creative thinking and innovative problem-solving. When we experience joy, our minds are more open and our cognitive abilities are enhanced, leading to a heightened capacity for innovative thought and more receptiveness to unconventional ideas.

Consider organizations that have embraced joy as a core value. Companies that prioritize a joyful work culture often reap the benefits of innovation. Take Pixar Animation Studios, for example. Known for its emphasis on creating a joyful and collaborative environment, Pixar’s films have consistently pushed the boundaries of animation and storytelling; creating entertaining and enriching experiences for creatives and movie-goers of all ages. Their success is a testament to how a culture of joy can inspire groundbreaking ideas and novel approaches.

Joy’s Impact on Productivity

Beyond innovation, the relationship between joy and productivity is undeniable. Research conducted by the University of Warwick revealed that happy employees are approximately 12% more productive than their less joyful counterparts. This increase in productivity can be attributed to the positive impact of joy on focus, engagement, and commitment to tasks. When we experience joy at work, we are more likely to be fully engaged in our tasks, experience fewer distractions, and exhibit higher levels of commitment.

Additionally, joy serves as a buffer against workplace stress and burnout. You’ve felt it before I’m sure. Stress is a productivity killer, sapping our energy and focus. By cultivating joy, we build resilience, allowing us to navigate challenges with a clear mind and a positive outlook. This, in turn, contributes to consistent and sustained productivity over the long term. The resulting uptick in productivity not only benefits you but also contributes to the overall success of your team and organization.

Fostering Joyful Work Environments

Okay, so embracing joy in a professional environment is helpful for everybody. How do we get there?

Creating a joyful work environment involves intentional efforts by both individuals and organizations. For professionals seeking to infuse their workdays with joy, mindfulness techniques can be invaluable. Taking moments to appreciate small achievements, practicing gratitude, and embracing work-life harmony can contribute to a joyful outlook.

Organizations, too, play a pivotal role in fostering joy. Flexible work arrangements and thoughtfully designed office spaces are all components of a joyful work environment. Recognition programs and open channels of communication show employees that their contributions are valued, contributing to a joyful sense of belonging. The Gallup “State of the Global Workplace” report consistently underscores the connection between joyful, engaged employees and organizational success. Remember, companies that invest in employee happiness are likely to see a positive impact on both innovation and productivity.

Balancing Challenge and Cultivating Joy

Alright, what about the hard stuff?

While joy can be a powerful force, challenges will inevitably arise in the workplace. Tight deadlines, interpersonal conflicts, and monotonous tasks can all yield a challenging terrain to navigate, effectively dampening our spirits. But, by embracing stress management techniques, practicing effective communication, and finding joy in even the smallest achievements, we can navigate these challenges while preserving our sense of joy. The goal is to find a harmonious balance between challenge and joy, which can co-exist simultaneously. Remember, just like refining any skill, this too is a practice.

Embracing Joy for Lasting Growth

In the pursuit of professional growth, it’s time to recognize joy as a catalyst for unlocking our full potential. By integrating joy into our work lives, we not only enhance our well-being but also supercharge our capacity for innovation and productivity. It’s a paradigm shift that transforms the way we approach challenges, interact with colleagues and clients, and shape our careers. So let joy be the guiding light on your journey to professional growth, and watch as a legacy of growth, innovation, and deep happiness flourish in its wake.

Unleashing Professional Growth Through Joy: The Link Between Joyfulness, Innovation, and… was originally published in Joy & Pain on Medium, where people are continuing the conversation by highlighting and responding to this story.