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Start a Joy Journal

Remembering the day’s high points may improve your mood

By

Staying Sharp

Updated April 20, 2023

Updated April 20, 2023

A woman smiling as she writes at a desk

JGI/Jamie Grill/Getty Images

Quick Win

Tired of focusing on life’s problems? Keep positive experiences top of mind by recording happy experiences.

Try This Today

Reflect. Jot down all the things that made you feel happy today in a journal. Or use your phone’s voice memo app to record highlights soon after they happen.
Think small (and big). Note everyday joys, like a toddler’s laugh, the evening light or a great conversation. And be sure to include the major delights: dance parties, travel adventures, family reunions!
Revisit. Make a habit of reading or listening to the previous days’ entries. Take some time to feel those happy feels.

Why

Homing in on threats helped early humans survive. That may explain our tendency to focus on what’s going wrong — what research psychologists call “the negativity bias.” But recording happy experiences can help you to foster a sense of gratitude and a positive outlook, which may bolster well-being. Keeping a daily gratitude journal appeared to improve well-being and reduce the effects of stress, according to a study of 58 adults in their 20s and 30s reported in 2014 in the Journal of Happiness Studies. Recognizing a positive event daily was part of a protocol shown to ease stress and depression as shown in a study of 42 people with type 2 diabetes, reported in 2014 in The Journal of Positive Psychology.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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