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How to Track Your Happiness!

In the pursuit of a fulfilling life, happiness stands as a cornerstone of our well-being. However, in the fast-paced world we live in, it's easy to lose sight of what truly brings us joy and contentment. The art of tracking happiness and joy has emerged as a valuable tool to help us understand our emotions, identify patterns, and make positive changes in our lives. I often encourage clients to track these days because we often struggle to recall our own happiness and because our brains are negatively biased, we tend to remember the ugly or miserable or sad days and moments more than the good ones.



Why Track Happiness?

  • Self-Awareness: Tracking happiness requires self-reflection and mindfulness. It prompts us to pause and understand what truly makes us happy and what doesn't. By acknowledging our emotions, we can work towards enhancing positive experiences and mitigating negative ones.


  • Identify Patterns: Consistent tracking allows us to identify patterns and triggers that influence our happiness. Recognizing recurring sources of joy or stress empowers us to make informed decisions and create a more balanced lifestyle.


  • Goal Setting: When we track our happiness, we can set specific, measurable goals to increase the frequency of positive experiences. By setting targets, we can work towards achieving lasting happiness and fulfillment.


  • Gratitude Practice: Tracking happiness helps us appreciate the little things in life. Practicing gratitude for positive moments enhances our overall well-being and shifts our focus towards a more optimistic outlook.

How to Start Tracking Your Happiness
  1. Choose a Method: Begin by selecting a method that suits your preferences and lifestyle. It could be as simple as keeping a journal, using a happiness tracking app, or utilizing a spreadsheet. Choose a method that feels intuitive and easy to maintain. I am currently giving Daylio App a go. There are inbuilt costs so keep an eye for them if you choose to use an App.

  2. Define Happiness Indicators: Identify key happiness indicators that resonate with you. These could include activities, relationships, health, career milestones, or anything that contributes to your overall happiness. Having clear indicators will make the tracking process more structured and effective.

  3. Set a Tracking Frequency: Determine how often you will track your happiness. It could be daily, weekly, or at significant life events. Consistency is key to gathering meaningful insights.

  4. Rate Your Happiness: Use a scale (e.g., 1 to 10) to rate your happiness level associated with each indicator. Be honest with yourself while recording your emotions. Over time, you'll notice trends and correlations. Write down what a 1 looks like for you, then a two and so on. If 10 is the happiest day of your life, what day can you reference to in your life so that you can recognize it again.

  5. Record Contextual Information: Alongside the happiness rating, jot down contextual information like the date, time, location, and any notable events surrounding the experience. This additional information provides context for your emotions.

  6. Analyze and Reflect: Regularly review your happiness data to identify patterns and trends. Reflect on the factors that consistently contribute to your happiness and those that hinder it. Ask yourself what changes you can make to maximize positive experiences. Once you have consistently tracked for a while you can look at weeks and months and then even years to see any patterns and also more importantly see growth and improvement!

  7. Adjust and Take Action: Armed with insights, make adjustments to your life to foster more happiness. It might involve spending more time with loved ones, pursuing hobbies, or focusing on self-care. Small changes can lead to significant improvements in overall well-being. We need to be pro-active. Happiness and joy don't just happen to us. We have to choose it and be intentional about it every single day.



Tracking happiness is a powerful tool to understand ourselves better, make conscious choices, and cultivate a more fulfilling life. It's not about constant elation but rather an intentional effort to appreciate the highs and navigate the lows. By embarking on this journey of self-discovery and emotional well-being, we equip ourselves with the tools to live a happier, more meaningful life. So, take the first step today and start tracking your happiness!




I have created a FREE Annual Tracker for anyone who wants to give it a try.

Happy Tracking!



Annual Mood Tracker
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