Journaling for happiness

Happiness is often something we desire, but it’s less common to actively reflect in a “big picture” way on what actually brings us happiness. These happiness journal prompts are designed to help you explore what happiness feels like, what it means to be happy for you, and what does and doesn’t bring happiness to your life. Grab your journal and let’s get started unpacking your conceptions about happiness and your experiences of happiness.

Happiness journal prompts

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Finish this sentence with the first thing that comes to mind: “To be happy I need _____.” Why do you think this is the first thing that came to mind? Write one paragraph arguing that you need this thing to be happy. Write one paragraph arguing that you don’t need this thing to be happy.
When did you feel the happiest today? Write about everything you remember from the experience. What physical sensations were associated with feeling happy? How did you know that you were feeling happy? What about the experience made you happy? What thoughts were associated with the experience?
Write about a time in your childhood when you felt happy. What physical sensations were associated with feeling happy? How did you know that you were feeling happy? What about the experience made you happy? What thoughts were associated with the experience?
When you were a child, what was something that made you consistently happy? Why did this make you happy? Are there similar things that make you happy now?
Do you think there are times when you’re happy and you don’t notice it? If yes, why do you think the experience of happiness is going unnoticed?
Does feeling happy bring with it any other less pleasant emotions (fear, anxiety, etc.)? If yes, write about the unpleasant emotions that sometimes arise with happiness. Why do you think these emotions sometimes accompany happiness?

Does feeling happy bring with it any other pleasant emotions (excitement, calm, etc.)? If yes, write about the other pleasant emotions that sometimes arise with happiness. Why do you think these emotions sometimes accompany happiness?
When you are feeling happy, what thoughts, or types of thoughts, tend to come into your mind?
When you are feeling happy, what does your self talk look like? What kinds of things are you likely to say to yourself?
Think about a friendship from any time in your life that made you feel particularly happy. Why do you think this friendship stands out as being associated with happiness?
Make a list of five really simple things that make you happy. For each item on your list, write a couple of sentences about a time that this simple thing made you feel happy.
What have been the happiest times in your life so far? Why do you think these time periods were so happy for you?
What is a sensory experience (something you eat, smell, touch, hear, or see) that commonly makes you feel happy? Write a short story about someone who feels happy when they have this sensory experience. Re-read your story. What can you learn about happiness from the story you wrote?
Think of a time when something that once made you feel happy stopped making you feel happy. How did you respond when you noticed? What did you do? Why do you think this stopped making you happy?
Start with the word “happy” and write down the first word that comes to mind next. Now write down the first word that comes to mind after that word. Try to feel rather than think the next word. Continue until you’re at the bottom of the page. Look back at the page; which word association was the most surprising to you? Why do you think you made that connection?
What relationships in your life bring you the most happiness? What is it about these relationships that bring you happiness?
What is one belonging in your life that has brought you the most happiness. Why was this belonging the source of happiness?
If you had to choose one image to represent happiness in all its forms, what image would you choose? Describe the image in detail. Why do you think you chose this image?
Think of a time you were surprised that something made you feel happy. Write about everything you remember from the experience. Why was it surprising to you that this experience brought you happiness?

What messages have you received about what brings happiness from the culture and sub-cultures you live in? What messages have you received about what brings happiness from the people you grew up with? What messages have you received about what brings happiness from friends or significant others? What about these messages seems accurate to you? What about these messages seems inaccurate to you?

What emotions feel similar to happiness? How can you tell the difference between these emotions and happiness?
If you could add one thing to your life to bring yourself happiness, what would you add?
If you could remove one thing from your life to bring yourself happiness, what would you remove?
When you’re consciously aware that you aren’t feeling happy, what are some of the “go to” things you reach for to try to help you feel better? Are any of these things usually effective in helping you to feel happier? What does this tell you about how happiness works for you?
Imagine a day that would bring you maximum happiness. What would this day look like?
What’s one thing that you consistently think will bring you happiness, but often doesn’t?
What’s the most important thing you have learned about how happiness works for you from this journaling exercise?

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