World Mental Health Day is October 10, and fall is the perfect season to protect your peace before the holidays get loud. Black joy is not frivolous. It is something our people have practiced through everything, and science keeps catching up to what our grandmothers already knew.

10 Black joy habits backed by research

None of these cost money. Pick two this week, not all ten.

1. Count your blessings (once a week)

Write down a few things you are grateful for. Research by UC Davis psychologist Robert Emmons, summarized by the Greater Good Science Center, links gratitude journaling to better sleep, fewer symptoms of illness and more happiness. The twist: weekly worked better than daily, and gratitude for people beats gratitude for things.

2. Put on the good music

Frankie Beverly on a Saturday morning is not just vibes. A review of 104 randomized trials with 9,617 people found music interventions reduced physical and psychological stress. Make a “feel good” playlist and press play on purpose.

3. Get 120 minutes outside a week

A study of nearly 20,000 adults in England found people who spent at least 120 minutes a week in nature were more likely to report good health and high well-being. One long park day or several short walks both counted. Want company? Find a crew in our guide to Black run clubs and outdoor groups.

4. Call your people

The Harvard Study of Adult Development has followed people since 1938, and its big lesson is simple: close relationships, more than money or fame, keep people happy. Call your cousin on the drive home. A voice note counts too.

5. Laugh out loud

The family group chat roast is medicine. Mayo Clinic notes laughter boosts endorphins and fires up, then cools down, your stress response. Queue up your favorite comedian or that sitcom you can quote word for word.

6. Dance in the kitchen

In a 2024 BMJ review of exercise for depression, dance showed large reductions in symptoms, though that came from just five small studies, so the authors stopped short of recommending it strongly. Translation: the Electric Slide counts as movement. Two songs, every day.

7. Cook with family

A University of Otago study of 658 university students found that doing creative activities, including cooking up new recipes, predicted higher well-being the next day. Cooking with family adds connection on top of the creativity. Let the kids help with the cornbread.

8. Rest without guilt

Rest is not laziness. The CDC says most adults need 7 or more hours of sleep, and enough sleep helps reduce stress and improve mood. Set a “phone down” time 30 minutes before bed and keep it like an appointment.

9. Lean on faith and community

Harvard researchers following more than 100,000 health professionals found those who attended religious services weekly had a lower risk of “deaths of despair”, 68% lower for women and 33% lower for men. Church, mosque, choir rehearsal, a book club: belonging is the point.

10. Put a curfew on doomscrolling

In a University of Pennsylvania experiment, students who limited Facebook, Instagram and Snapchat to 10 minutes per platform a day for three weeks reported less loneliness and depression. Use your phone’s screen time limit so willpower does not have to do all the work.

When joy habits are not enough

These habits help on regular hard days. If you are struggling with something heavier than a bad week, talking to a professional is a strong move, not a weak one, and our crisis guide for Black families can help you find care. In a crisis, call or text 988 any time, day or night.

What is your go-to habit for protecting your joy? Share it in the comments so somebody else can borrow it.