The Happiness List Challenge

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Happiness List Challenge 2016

One of the ways that helps me see the beauty and Happiness in the world is by making a Happiness List. This is one of the easiest (and most fun!) ways I’ve found to counteract the sometimes mundane repetitiveness or occasional blues of everyday life. And with the New Year just behind us, why not try something that could set you off to a great start!


Making a Happiness List is very simple. At the end of the day, before you go to sleep, write down 5 things that you saw, felt, or experienced that brought you happiness that day. They don’t have to big things – although they can be! It can be something as simple as seeing a beautiful flower, giving someone a hug, or maybe an interaction you had with someone at the grocery store (I love grocery store interactions – have you ever been to Trader Joe’s – those cashiers are so nice!)

Here is an example of my list for yesterday, January 12th, 2016

  1. The much needed warmth from the sun when I walked to my car
  2. Singing in the car with my roommate
  3. My turn to use the parking spot (finally!)
  4. Movie theatre popcorn…yummm
  5. Seeing a fantastic late movie with two of my best friends


The best part about a Happiness List is that there are no rules – except to do it! You can do 5 things every day, or maybe 10, or more! It’s completely okay to put the same thing on the list more than one day in a row. But if you’re finding you’re putting the same 5 things every day, challenge yourself to write down 10 things instead, and see what else you notice.

You can even do this with a friend! I know two people who text their list to each other every night. Not only does this make you accountable for actually writing it down, but you also get to share in someone else’s happiness! There are so many ways you can be creative with your list. 


So, I challenge you – for the next month write down your Happiness List every night. I’m going to do this challenge with you, and on Wednesday February 24th I’ll write another blog to check back to see what happened with our lists! If you want, you can even write some of your lists in the comments section below – or if you find some fun or creative way to do the list, don’t hesitate to share in the comments!

Happy listing everyone – I can’t wait to see what you find!

Jenna Tovey-New Equations Happiness Blogger



– Jenna


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Leave a Comment

  • MelJan 22, 2016 3:30 pm

    Hey Jenna, I’ll give it a go

    • Jenna

      JennaJan 22, 2016 4:56 pm

      That’s awesome Mel, I hope you have fun!

  • Siv Roland

    Siv RolandJan 14, 2016 2:03 am

    Hi, Jenna!
    How fantastic! What a great idea! I will do this to.
    One thing that will be on my list each day is:
    I live in Norway and each day now we are getting more daylight as the Spring is coming closer!
    That is sooooooo nice :-)

    • Jenna

      JennaJan 14, 2016 11:30 am

      That’s so great that you’ve decided to do it – And what a fantastic thing to go on your list!
      I know I would be Happy about that too =)

  • Siska

    SiskaJan 13, 2016 8:38 pm

    Wow! Wonderful! I’m up for the challenge :-)

    • Jenna

      JennaJan 14, 2016 11:32 am

      That’s great! I can’t wait to hear about it!

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