The alarm goes off. You begrudgingly slap “SNOOZE” and muster the strength to bring your feet to the floor. A brief glance at your phone’s notifications confirms that, yes, the world is still in disarray. Maybe you grunt “good morning” to your partner, or your child, or your pet. Maybe you chug a coffee to wash down your antidepressants. Maybe you log onto work, or trudge through traffic, or plaster a smile on your face for customers. Regardless of your routine’s variance, you probably share a universal thought: being an adult sucks.

If this sounds familiar to you, welcome. Existing as a cognizant being in “unprecedented times” is exhausting. Burnout is at an all-time high, especially as doom-scrolling and shock doctrine absorb so much time. While complete dissociation has unhealthy implications, there is a way to move beyond the cognitive dissonance of “my planet is on fire but I still have to pay taxes”. Have you met your inner child?

Before you scroll away: no, I’m not asking you to deep-dive into Internal Family Systems or do grueling self-work around your childhood. That’s what your therapist is for! Instead, I have an easy exercise to find moments of happiness and, dare I say it, JOY, in adulthood.

1. Find Some Childhood Photos to Spark Inspiration

Take a trip down memory lane. Look for pictures that capture moments of pure joy—whether you were playing outside, painting, building forts, or dancing in the living room. These images can serve as a window into what truly made you happy before *gestures at everything* this took over.

2. Ask, “What Made Little Me Happy?”

Once you’ve revisited your childhood memories, reflect. What activities made you light up with excitement? Did you love collecting nature’s trinkets outside, playing with toy cars, writing stories, or pretending to be a superhero? Write down any hobbies, games, or simple pleasures that brought you happiness. How can you bring those elements back to your life?

Expand your definition of “child” to include your teen years, too! Who was your favorite band? What weird, adorable wardrobe choices were you making? Did you have a TV series to obsess over? That inner adolescent deserves attention, too.

3. Create a Small Budget for Purchases, If Needed

While some childhood joys require nothing more than imagination, some need a little investment. Maybe you want to buy a pack of crayons, binoculars, a LEGO set, or a cheap CD player, etc.. Set a small budget for these playful purchases, and think of it as an investment in your well-being. The goal is not to accumulate things but to enable joyful experiences. Then, designate a space for those new things (neuro-spicy friends … that space should be visibly accessible. A cabinet simply won’t do. The counter or open shelf makes more sense).

4. Choose a Time to Engage Your Inner Child

Life can get busy, so be intentional about setting aside time for play. Whether it’s 15 minutes a day or a dedicated weekend activity, schedule it like you would any other important appointment. It could be as simple as blowing bubbles in your backyard, finger painting, running barefoot in the grass, or jamming out in your kitchen. The key is consistency—make it a habit to prioritize joy.

5. Invite Your Circle to Join You

Joy is contagious! Encourage friends, family, or your kids to join in. Host a game night, have a picnic in the park, or start a silly dance-off. Sharing these moments with others can deepen connections and create new happy memories. If your friends aren’t up for it, don’t let that stop you—your inner child deserves playtime, with or without company.

Bonus for Burnt-Out Parents: Make Playtime More About YOU!

For parents, playtime can sometimes feel exhausting—especially when it becomes just another task on the to-do list. But what if playtime became about you, too? Instead of seeing play as something you do for your child, make it something you do with them. This reframe might take practice, but it will be worth it … I speak from personal experience!

• Pretend you’re a kid again at the sandbox, trampoline park, or art table.
• Build pillow forts like you once did, not just as a fun activity for your child, but as an escape into your own childhood magic.
• Let go of the “supervising adult” role for a bit and immerse yourself in the fun.

By reconnecting with your own inner child, you’re not only reducing burnout but also modeling the importance of joy and playfulness for your little ones.

Disclaimer: This blog post is intended for informational purposes only and does not substitute professional therapy. For therapeutic treatment, please reach out to a qualified mental health professional.

If you or someone you know would like support with inner child work, and you don’t know where to start with healing, I am here for you. Set up a free, 15 minute consultation by visiting Whippoorwill Counseling.