One way to do this is to write down two things you like to do and two things you don’t like to do. Take a moment to get quiet and think about the first thing you like to do. What sensations do you feel in your body? Do you relax, do you smile, do you feel warm? These are only suggestions. You should notice your own body feedback when you think of what you like to do. Now, think about the first thing you don’t like to do. What sensations do you feel in your body? Do you tense up, does your stomach churn, do you feel cold? Again, your body will send its own signals to you.
The point is not to turn around the thing we don’t like to do into something we like, but rather to feel our body’s sensations when we choose to do something we like. Pay attention to the feedback from all parts of your body: stomach, head, eyes, feet, etc. Then practice noticing those feelings whenever you have to make a choice. The idea is to make more and more choices that evoke those pleasant feelings and sensations in your body. After a while, it will become second nature to make joyful choices. And the more joyful choices we make, the happier we are!