Editor’s note: This story is Part 2 of a 2-part series on durability mindset. Part 1 gives an overview of durability mindset.

Building a durability mindset may be easier than you think.

Dr. Justin Ross, a licensed clinical psychologist and director of workplace wellness for UCHealth, recommends spending a few minutes dwelling on one of ten positive emotions.

“All of these emotions are expansive – they broaden and build your sense of well-being,” Ross said. “That broadening and building is really important in terms of creating long lasting durability.”

Below, Ross outlines these emotions and how to incorporate them into your day.

Joy: Joy, or savoring, involves paying attention and fully experiencing something, whether that’s a cup of coffee or a pretty sunset.

“The cliche of ‘Stop and smell the roses’ does have some grounding in well-being,” Ross said.

Interestingly, the experience doesn’t have to be pleasant – you can savor a rainstorm by feeling the water drops on your skin.

Gratitude: Gratitude isn’t just reserved for the fourth Thursday in November – it can be experienced every day. Ross recommends a micro-practice of thinking about three good things each day that you had a part of, such as a productive meeting with a colleague, helping a child with homework or enjoying a brisk walk outside.

Awe: “Taking a moment to reflect on and look for moments of awe can be really powerful,” Ross said. That might mean staring up at the night sky or considering the intricacies of how a car works.

Sometimes, awe can be found in surprising places. Imagine your child falls and hits his chin, resulting in a bloody gash. After cleaning him up and heading to the doctor for stitches, there might be a moment to reflect together with awe.

“Thinking, ‘Isn’t it amazing how much blood the human body holds?’ changes the moment. Suddenly, the conversation is redirected to awe,” Ross said. “It’s that mindset shift that gets us into this durability framework. Our kids are going to experience minor injuries from time-to-time, work is going to be stressful and full of challenges – these are great spaces to anchor in some durability practices.”

Serenity: Sit quietly in the morning or take a deep breath at a stoplight – however you do it, you can find focused pockets of peace during even the busiest of days.

Interest: Give yourself permission to pursue something you find interesting, such as art, sports, music or history – the options are endless.

“It can be anything. It’s less about the interest itself, and more that you give yourself permission in your busy life to pursue something of personal interest,” Ross said.

Hope: “Hope is the sense that things are going to be okay and are going to get better,” Ross said. “Hope can also be connected to meaningful things you’re looking forward to – a trip, a concert, lunch with friends. The experience of looking forward with optimism and connection is really important for well-being.”

Pride: Take a moment to reflect on something you accomplished recently, big or small.

“Pride is a sense of feeling good about how you’ve shown up and engaged in the world, and what impact you’ve had on your life and on the lives of others,” Ross said.

Amusement: This emotion is all about fostering humor, staying lighthearted and being able to laugh at yourself. It almost always occurs when you’re with someone else.

Inspiration: Take a minute to feel inspired by taking in a story of someone who has encountered a situation they didn’t think was possible to handle – whether that’s staring down a cancer diagnosis or scaling a huge peak – and pushed through anyway.

“The beauty of inspiration is it helps you expand your worldview and think about other possibilities for yourself or for your entire community,” Ross said.

Love: This expansive emotion can be felt in various ways. “There are different kinds of love,” Ross said. “It does not need to be romantic love. It can be love for friend, love for work, love for helping people improve.”

When trying out these durability micro-practices, Ross emphasizes that just a few minutes most days can result in significant benefits.

“There’s no right or wrong way to do this. Frequency of engaging in these practices is more important than the overall quantity of practice,” Ross said. “Pick one emotion that seems most interesting to you and be playful as you create a disciplined practice to integrate it into your life in small, manageable ways.”

It can be helpful to have an accountability partner, whether that’s a friend or family member.

“To do this practice with another really helps cement it,” Ross said. “Over time, these bricks stack to create a durable sense of well-being.”

Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.