If you’re feeling overwhelmed by global issues, environmental degradation, and the rise of technology, there’s a useful approach identified by psychologists to enhance your resilience: the concept of “lemonading.”

Instead of succumbing to a negative mindset, studies have shown that individuals with a playful spirit tend to navigate life’s challenges more effectively.

“They might not engage in different activities or do them more frequently than others, but they immerse themselves in these experiences with more enthusiasm, mental focus, and joy,” explains Dr. Xiangyou “Sharon” Shen from Oregon State University, the lead researcher. “This trait, which we call lemonading, entails transforming challenges into positive experiences.”

Shen and her team explored the behaviors of 503 adults in the U.S. during the COVID-19 pandemic. Their research, published in Frontiers in Psychology, revealed that those who were spontaneous, had fewer inhibitions, and actively sought joy were just as aware of potential dangers but maintained a more optimistic view of future possibilities. They tended to perceive obstacles as opportunities for personal development compared to their less playful counterparts.

Furthermore, those with cheerful outlooks were more inclined to explore new environments, discover inventive ways to stay active, and enhance their daily experiences with enjoyment. Shen affirms, “In challenging times, this unique blend of traits can be a tremendous asset.”

Significantly, she believes that playfulness is a quality that can be nurtured. “Even during chaotic periods, investing just five to ten minutes daily in playful activities—whether alone or with others—can yield substantial benefits.”

But what kind of impact can this have? I embarked on a week-long journey alongside a clown, a stand-up comedian, and a group of toddlers to discover its effects.

Holly Stoppit, a Bristol-based drama therapist, developed a series of clown workouts during the pandemic to inspire adults to reconnect with their playful selves. She states, “Engaging in play serves as a practice for life: when you role-play different scenarios, it expands your capacity to interact with the world and creates space for alternative realities. This approach allows you to recognize more possibilities at your disposal.”

We convened at a café, where Stoppit shared several techniques to enhance my playful experiences each day (as detailed in the sidebar). Among the revelations I made during our time together was that coffee produces a delightful popping sound when brought close to your ear, and that an activity called Note of Infinity can provoke uncontrollable laughter.

One particularly enjoyable technique involves envisioning that you possess a secret superpower in your daily life, which could be anything from your eyes to a hidden talent. “The key is to genuinely believe that a certain aspect of yourself is extraordinary or captivating,” says Stoppit. “But remember, it’s a secret.”

When I later shared this idea with my friend Amy, her guess for my secret attribute was quite amusing: my “bum hole.” Her playful imagination is vivid, albeit off the mark.

However, lemonading involves more than just play. “It’s also about participating in activities that ignite joy and curiosity, and interacting with people who inspire laughter,” notes Shen.

The following day, I joined my neighbor and comedian, Louise Leigh, for a cold-water swim. Louise expertly finds laughter in routine actions: she confesses to adopting different accents at the local hardware store, playfully teasing passing dogs, and engaging in imaginary podcast interviews during solo drives. Yet, she emphasizes that play can also manifest in quieter forms. “Recently, I spent seven minutes playing with a blob of Blue Tack,” she shares.

A former swimming instructor, she highlights how play fosters a stress-free atmosphere that prevents overthinking, which is why she often assessed children’s swimming by incorporating play into the process. “Play encourages individuals to focus on the moment rather than striving for perfection,” she explains.

Louise believes that comedy serves as another avenue for play: “Resilience can flourish in environments where making mistakes is acceptable.”

During our swim, we didn’t engage in any overtly playful antics aside from leaping into the cold lake and erupting into laughter. We were, in essence, making lemonade from the chilly, murky waters.

Additional studies suggest that playfulness can also enhance resilience in the workplace. Dr. Nancy Tandler from Martin Luther University Halle-Wittenberg in Germany and her team recently interviewed employees from various sectors, revealing that those with a lighthearted approach to life and who used playfulness to navigate social situations managed workplace stress more effectively.

They also consulted nursery school teachers regarding their methods for handling stressful situations, like coordinating bathroom trips for multiple young children. Again, those with a playful mindset appeared less intimidated by such challenges and often found humor in inventing games or unique rules to keep kids engaged.

Reflecting on my own experiences with young children, while those moments were filled with joy, I can’t say I felt more resilient. However, perhaps spending time with other people’s kids would allow me to regain that youthful perspective.

I reached out to my friend Corrie to join her weekly toddler group at a local allotment. Upon arrival, the highlight was a mound of woodchips, complete with a perfectly rounded excavated tunnel. In no time, a little boy named Kit actively began to dismantle it with a pitchfork and then focused on digging a deep hole. “What do you expect to find at the bottom?” I inquired. He stared at me blankly, as if to say, ‘There’s no destination here. Digging is simply the purpose.’

Returning home with cold fingers and a “stick friend” crafted from pipe cleaners and sheepskin, I might not have noticeably boosted my resilience, but I was reminded of the immense joy that life offers when you simply pause to appreciate the nuances of your surroundings, allow yourself to be present in the moment, and embrace the whimsy in daily interactions. And I still think you won’t figure out what my secret strength is.

Ways to Enhance Your Playfulness

Genuine playfulness doesn’t rely on playground setups, games, or toys. “It’s about infusing everyday moments with an attitude of openness, imagination, and fun,” Shen emphasizes.

Research indicates that playfulness can be developed. For example, studies at Martin Luther University Halle-Wittenberg in Germany showed that encouraging participants to employ their playful nature differently each day for a week led to notable increases in their self-reported playfulness over the following three months. Journaling three enjoyable things accomplished each day also proved beneficial.

Shen advocates for embracing novelty: “Start with small actions—choose one routine task daily and approach it playfully. Turn your morning coffee into a sensory exploration or transform your commute into an urban adventure.”

Another suggestion is to embrace unexpected detours in everyday life. “These can unlock new experiences and cultivate your creativity for future obstacles,” Shen remarks.

Stoppit shares a technique called Bafflement, which involves contemplating the back of your head while engaging with objects around you as if experiencing them anew. “As adults, we often approach situations as if we are experts. This exercise encourages exploration without the need for mastery,” Stoppit explains.

Similarly, the Note of Infinity activity fosters excitement. It entails waving your hands while producing a low note from your belly, sliding it to your vocal peak, and envisioning it bursting from your head and hovering above.

“When I teach this in my clowning workshops, we often begin with a basic clapping rhythm, then practice the Note of Infinity before returning to the game,” shares Stoppit. “Participants become eager for their turns, fully immersing themselves in the clapping sensations; they start experimenting with various clapping styles. It generates an atmosphere brimming with unrestrained joy.”