Rest, Joy + Play: Small Practices That Make a Big Difference

Rest, joy and play can sound like difficult things to make time for in our busy, stressful, modern lives. They’re often things we imagine we’ll get to one day — when life is calmer, quieter, or when we’ve finally caught up on sleep. But in reality, these things are often found in the small moments: the ordinary, slightly messy, very human parts of the day.

This month at The Tree Room, our theme is Rest, Joy + Play, and I’ve been reflecting on what that really looks like in my own life. Not in an idealised way, but in a way that works around work, family, broken sleep, and the everyday demands most of us are juggling.

I wanted to share some of the simple practices I return to in daily life that help things feel a little less tiring and stressful.

Rest doesn’t need to be perfect — and rarely is.Play doesn’t need to be scheduled.And joy is often something we stumble upon and then share with others.

Starting the day with joy (and a dog)

My day usually starts early, and before emails, kids’ breakfasts, the nursery run or work tasks enter the picture, there’s my dog, Ernie.

First thing in the morning, we have a cuddle. No agenda, no phone — just a quiet moment before the day gathers pace. I always find myself smiling, and I’m fairly sure he is too.

There’s something grounding about this simple ritual. It reminds me to slow down, to be present, and to take joy where it’s offered.

The morning walk with Ernie that follows what is often a fairly full-on rush to nursery is not about steps or multitasking. It’s about being outside, noticing nature, and feeling grateful for this pause before I switch back on to messages, emails, deadlines and other demands.

When I’m working from home, play continues in small ways. Throwing a ball in the garden between tasks might seem insignificant, but those few minutes break up the intensity of screen time and bring me back into my body.

It’s movement, connection and play, all rolled into one.

Laughing when things go wrong

Life doesn’t always go to plan. Anyone with young children knows this all too well. There are days when everything feels like hard work, when plans unravel, or when something that feels huge at the time later becomes a story you laugh about.

I’ve noticed that laughter often comes when I realise that, in the grand scheme of things, nothing really matters in the way my stressed mind is telling me it does.

That doesn’t mean dismissing difficult feelings. The anger and frustration are still there, but it does mean not sweating the small stuff when I can help it.

So many moments that feel terrible at the time become funny when we look back. Remembering this helps soften my response in the moment. It creates a little space between what’s happening and how I react, and that space is often where the feelings of frastratiuon and anger dissipate and I can feel the stress levels come down..

Making the most of everyday interactions

Joy isn’t always something we have to actively create or look for. Sometimes it appears when we simply connect.

A smile at someone passing by.A quick hello.Eye contact and a moment of recognition.

These tiny interactions might not feel significant, but they can genuinely change someone’s day; including our own.

Bringing joy to others

One of the most reliable ways I experience joy is by offering it to someone else. Not in a big way but maybe a quick handwritten message left for my wife to find. An unexpected text to a friend I haven’t spoken to in a while.Picking up the phone at a random time of day, without a reason beyond wanting to.

These gestures are not big or time-consuming. Their power often lies in their simplicity.

They say, “I thought of you,” and that can mean a lot to the recipient, particularly if they are having a bad day. Interestingly, these moments often give me more energy than they take. They shift my focus away from me and remind me of the relationships that are so important to me and how grateful I am to have them.

When rest feels essential, not optional

There are also days when joy and play take a back seat, because rest is what’s needed most.

With two young children, sleep isn’t always predictable. After a bad night, I can feel completely depleted, as if my internal battery has been drained before the day has even started. On those days, pushing through rarely helps. Instead, I turn to practices that allow me to genuinely rest and reset my nervous system. A 30-minute yoga nidra or a gentle yin session with long-held, simple postures can make a noticeable difference.

These practices do mean a bit of investnment in time when I may already be feeling like my to do list is growing rather than shrinking but they offer a lot in return. They create a pause. A chance for my body to settle and my mind to slow down. Even if nothing else changes, 20- 30 minutes of intentional rest can make the rest of the day feel far more manageable and productive.

Creating a bedtime routine that supports rest

Evenings are another opportunity to support rest, though I’ll be honest - it doesn’t always happen perfectly. When I do manage it, a simple bedtime routine makes a real difference. Reading for a short while helps my mind shift away from the day. A gentle 10-minute stretch releases tension I’ve often been carrying without realising it. I know that when I make time to release that tension, I usually sleep better, so it’s worth the small investment. While these practices don’t guarantee an uninterrupted night, they do tend to support deeper, more restorative sleep when it comes.

The beauty of shared responsibility

One of the most practical, and ultimately joyful, rest practices in our household is what we call the Night Duty Officer 'NDO'

When either me or my partner really needs rest, one of us takes on the role of NDO. The other gets the rare privilege of earplugs, the spare room, and permission to fully switch off from the possibility of a crying toddler or a four-year-old’s spontaneous request for a cuddle at 3am.

It’s simple, but powerful. It acknowledges that rest is not a luxury, and that taking turns allows us both to function better. Knowing you have a partner who is willing to be NDO when you’ve been running on empty is a joy in itself.

Letting rest, joy and play be enough

Having reflected what I kconclude is rest, joy and play don’t have to look impressive to be beneficial. They can be inconsistent. They can be imperfect. They can fit around real life, rather than requiring us to escape it.

At The Tree Room, we often talk about creating room to grow. For me, that includes making room for these small, sustaining habits, the ones that help me feel more like myself, and that remind me that even on the busiest days, there is space for relaxation, connection and ease.

If there’s one thing I’d encourage this month, it’s noticing what already brings you a sense of rest, joy or play, allowing it to count and intentionally doing more of it.

About the Author

James Rood looks after The Tree Room and is custodian of the beautiful historic building. Whilst he is not a therapist or yoga teacher, he beleives that mental and physical health are inextricably linked and is keen to encourage a wide range of therapists, teachers and practitioners to share their expertise within the walls of 12 Trinity Street.