Bonus Exercise: Happiness Journal

Bonus Exercise: The Happiness Journal

A Light-Hearted Practice to Savor What’s Good

Do you keep a Happiness Journal?

If not, this is your gentle invitation to start one.

There’s something beautifully healing about making space for joy. Practicing happiness and gratitude helps us come into the present moment. It reminds us of what’s still good, what lights us up, and what brings even the softest smile to our face.

And when we’re on the healing path, it’s easy to forget. Life gets stormy sometimes. Emotions swirl. Old wounds surface. And in the middle of all that, we can lose our way.

That’s exactly when a Happiness Journal becomes a sweet little lighthouse—helping us stay grounded and guiding us back to what feels nourishing, safe, and true.

This isn’t about ignoring the hard stuff. It’s about creating a gentle balance.

A Happiness Journal is a space to gather the things that make your soul exhale.

To shift your focus toward the people, places, and moments that inspire you and bring you peace.

And the beautiful part? The more you write, the more you remember.

What can go in your Happiness Journal?

There are no rules, only ideas! You can write a sentence, a list, a letter… or even doodle your joy. Fill it with:

• Happy memories

• Places you’ve been or want to go

• Self-love affirmations

• Quotes that inspire you

• People you love

• Songs that lift your mood

• Moments that made you smile

• Accomplishments you’re proud of

• Photos, stickers, drawings, ticket stubs…

• And anything else your heart wants to celebrate

If writing every day feels like too much, that’s okay. Maybe just once a week… or whenever something beautiful happens. Keep it nearby and give yourself ten gentle minutes. Make it a cozy ritual: tea, soft blanket, favorite pen.

Use colorful gel pens. Add sparkles or silly sketches. Let it be yours. Let it feel good.

Why it Matters

The more we practice noticing what’s good, the more our nervous system begins to believe we are safe, connected, and supported.

This isn’t about pretending everything is perfect—it’s about reminding ourselves that joy still lives here too.

• It helps shift focus from fear or worry to possibility

• It strengthens emotional resilience and inner calm

• It supports your healing by bringing light into the shadow

Let’s Begin…

Here are a few simple prompts to get you started. Choose one that speaks to you today:

✒️ What is one of your favorite trips you’ve taken? Why was it a favorite?

✒️ Where is your happy place? (Use all your senses to describe it.)

✒️ 3 things I’m grateful for today…

✒️ What made me smile today, even a little?

✒️ Who helps me feel safe, seen, or supported?

✒️ A simple pleasure I’m thankful for is…

✒️ A compliment I received that made me feel good…

✒️ What helps me feel calm or inspired when I’m having a hard day?

✒️ What’s one positive affirmation I can focus on today?

✒️ A letter to someone I love and appreciate…

✒️ What are my favorite self-care rituals?

✒️ What do I love most about who I’m becoming?

And if you’d like even more inspiration, you’ll find additional prompts linked below.

Bonus Idea: Create a Gratitude Jar

Want to try something different? Find a small jar and start slipping in little notes each time something good happens. It might be a compliment, a kind gesture, a favorite meal, or a cozy moment. On a rough day, pull out a few to remind yourself that joy still surrounds you.

Now’s a beautiful time to begin.

Grab a warm drink, a cozy corner, your favorite pen… and take ten minutes just for you. Let this be your time to reconnect with what feels good—no pressure, no perfection. Just small joys, collected with care.

You deserve every single one.