How to Build a Joy List and Use it to Brighten Every Day?

Life can get tough sometimes. Between work deadlines, family responsibilities, and the constant buzz of notifications, it’s easy to lose sight of the little things that bring us joy. But what if you had a go-to list of things that instantly made you smile? A “joy list” is exactly that—a collection of activities, memories, scents, songs, or moments that light up your day.

In this post, we’ll explore how to create your own joy list and use it to boost your mood, reduce stress, and find happiness in the small things. Whether you’re having a bad day or just want to savor life’s sweetness, this tool will help you feel more grounded and grateful.

What is a Joy List?

A joy list is simply a collection of things that make you happy. These could be:

• Songs that remind you of happy times.
• Smells that bring back fond memories (like freshly baked cookies or rain).
• Activities that make you feel alive (like writing, hiking, or painting).
• People, places, or objects that hold special meaning.

The beauty of a joy list is that it’s personal. No two lists are the same because everyone finds joy in different things. And the best part? You can turn to it whenever you need a pick-me-up.

Why Should You Create a Joy List?

Here’s why building a joy list is worth your time:

1. Boosts Happiness: Reflecting on things that bring you joy naturally lifts your spirits.
2. Reduces Stress: Focusing on positive experiences helps shift your mindset away from worries.
3. Encourages Gratitude: Making a joy list reminds you of all the good things in your life.
4. Helps During Tough Times: When life feels overwhelming, your joy list can serve as a source of comfort and inspiration.
5. Sparks Creativity: Thinking about what makes you happy can inspire new hobbies, goals, or ideas.

How to Build Your Joy List?

Ready to create your own joy list? Follow these steps:

Step 1: Brainstorm Ideas

Start by jotting down anything that makes you smile. Don’t overthink it—just write whatever comes to mind. Here are some prompts to get you started:

• What songs always put you in a good mood?
• What smells remind you of happy memories?
• What foods do you crave when you’re feeling low?
• What activities make you lose track of time?
• Who are the people who make you laugh uncontrollably?

Step 2: Organize Your List

Once you’ve brainstormed, group your items into categories to make your list easier to navigate. For example:

• Music: Songs or playlists that energize or calm you.
• Scents: Candles, perfumes, or natural smells like flowers or coffee.
• Activities: Hobbies, workouts, or creative projects you enjoy.
• Memories: Special moments or trips you cherish.
• People: Friends, family members, or mentors who bring light to your life.

Step 3: Keep It Handy

Store your joy list somewhere accessible so you can refer to it often. Options include:

• A note on your phone.
• A journal or notebook.
• A Pinterest board with pictures and links.
• Sticky notes on your wall or mirror.

Step 4: Add to It Regularly

Your joy list isn’t static—it should grow and change as you do. Whenever you discover something new that brings you joy, add it to the list. Over time, it’ll become a treasure trove of happiness.

Examples of Things to Include on Your Joy List:

Not sure where to start? Here are some examples of things you might include:

Music:

• “Dancing Queen” by ABBA
• The playlist you made for your road trip last summer
• Nature sounds like birds chirping or ocean waves

Scents:

• Lavender essential oil
• Freshly baked bread
• The smell of rain (petrichor)

Activities:

• Walking barefoot in the grass
• Swimming
• Watching the sunset
• Doing a puzzle

Food & Drinks:

• Hot chocolate on a cold day
• Your grandma’s secret recipe for lasagna
• A cozy cup of chai tea

Memories:

• The first time you saw snow
• A beach vacation with friends
• Laughing until your stomach hurt at a family gathering

People:

• Your best friend who always knows how to cheer you up
• A teacher who believed in you
• A pet who greets you with wagging tails or purrs

How to Use Your Joy List?

Now that you’ve built your joy list, here’s how to use it effectively:

1. On Bad Days:

When you’re feeling down, pull out your joy list and pick one thing to focus on. For example:

• Listen to your favorite song.
• Light a candle with a comforting scent.
• Call someone from your “people” category.

2. To Start Your Day:

Begin each morning by choosing one item from your joy list to incorporate into your day. For instance:

• Drink your favorite tea.
• Spend five minutes stretching to uplifting music.
• Write down a happy memory in your journal.

3. To End Your Day:

Wind down by reflecting on something joyful. For example:

• Watch a funny video.
• Look at photos of a happy memory.
• Read a book that makes you laugh.

4. As a Creative Boost:

If you’re stuck on a project or feeling uninspired, turn to your joy list for ideas. Sometimes revisiting what makes you happy can spark creativity.

The Benefits of Using a Joy List:

Using a joy list regularly has incredible benefits:

1. Improves Mental Health: Focusing on positive experiences reduces anxiety and depression.
2. Strengthens Relationships: Reaching out to people on your list fosters connection and gratitude.
3. Increases Mindfulness: Paying attention to what brings you joy keeps you present and engaged.
4. Builds Resilience: Having a go-to resource for happiness helps you bounce back from tough times.

A Sample Joy List:

Here’s an example of what a joy list might look like:

• Music: “Happy” by Pharrell Williams, piano covers of Disney songs.
• Scents: Vanilla candles, pine trees, baby powder.
• Activities: Painting with watercolors, stargazing, playing fetch with my dog.
• Food & Drinks: Strawberry milkshake, homemade pasta, mint chocolate chip ice cream.
• Memories: My first concert, camping under the stars, laughing with my siblings.
• People: My best friend Sarah, my mom, my neighbor who always shares gardening tips.

Feel free to customize this based on your own preferences.

Final Thoughts:

Building a joy list is a simple yet powerful way to cultivate happiness in your daily life. By taking time to reflect on the things that bring you joy, you create a resource that can brighten even the darkest days. Plus, the process of making the list itself is a form of self-care—it encourages you to slow down and appreciate the beauty around you.

So grab a pen and paper (or open a note on your phone) and start creating your joy list today. What’s the first thing you’ll add?

Share your thoughts—or your favorite items from your joy list—in the comments—I’d love to hear what brings you happiness!