Joy List
Life has a way of pulling us in a million directions. Distractions, responsibilities, and unexpected events can disrupt our headspace and leave us feeling overwhelmed or disconnected. In those moments, it’s easy to lose sight of the good things—the people, places, and moments that bring us joy.
But there’s a simple and powerful practice that can help us realign with positivity: creating a Joy List.
So, what is a Joy List? It’s a collection of the things, experiences, and moments that consistently light you up inside. Big or small, every item on your list has the power to shift your energy and bring you back to what matters most.
Think of it as your personalized toolkit for creating joy. Here are some prompts to help you start building your own Joy List:
What do you look forward to in your day?
What makes you smile or laugh without fail?
Is there a time of day that feels magical, like sipping morning coffee or watching the sunset?
Do you have a “happy place” that brings you peace?
Who in your life brings you positive energy?
What activities or hobbies bring you alive—where time seems to disappear?
What truly matters to you, deep down?
Take some time to reflect and write these things down. Let your list be personal and true to you.
Now, here’s the secret: joy and happiness are not the same.
Happiness is a state of being—it’s cultivated over time through intentional work, commitment, and self-discovery.
Joy, however, is an emotion we can create in any moment through action.
This means you don’t need to wait for happiness to arrive or rely on external circumstances to feel good. With your Joy List in hand, you can create joy whenever you need it.
But let me be clear: I’m not talking about quick fixes or surface-level pleasures that leave you feeling empty later. I’m talking about actions and experiences that consistently nourish your soul, lift your spirits, and bring you back to yourself.
Your Joy List is more than just a list—it’s an anchor. When life throws unexpected challenges your way, it serves as a reminder of what grounds you, what energizes you, and where you can find peace.
Keep your Joy List evolving - refine, recreate and rework it as needed. It’s a simple yet transformative practice that belongs in your self-care toolkit.
Here are a few items (in not particular order) from my Joy List. Perhaps it will inspire you.
Live music.
Hanging out in my backyard, sipping a beverage, watching the fire dance in the fire pit, enjoying good conversation with my honey, stars lighting up the sky, and snuggling under a blanket.
Sharing a good meal with loved ones—kids, partner, or friends. Life is better together.
Playing my grand piano late at night with just the piano light on.
Hammocks—especially in a park or forest with no one else around. Add in a well-written novel and a beverage. Yes, please!
Office supplies—Paper Mate pens and dotted journals are the best!
Jewelry—especially from other countries, collected during travels.
A bubble bath—next-level with essential oils, Epsom salt, candles, incense, a luxurious bar of soap, a bath bomb (Lush is the best!), and maybe some meditation with Sarah Blondin or a good book.
Random acts of kindness—doing something for others without expecting anything in return.
Travel—especially internationally. Getting out of my comfort zone, exploring, and meeting new friends.
Soaking in the hot springs
You might be surprised how quickly a small action from your Joy List can shift your perspective and bring light to even the hardest days.
So, let’s create space for joy—not just in extraordinary moments but in the everyday ones too. Your Joy List is a reminder that no matter what’s happening in life, you have the power to connect with what truly matters and bring yourself back to center.
Let’s get started. What will be on your Joy List?
