Lyubomirsky, S. (2001). Why are some people happier than others? The role of cognitive and motivational processes in well-being. American Psychologist, 56(3), 239.

As the quote from Baumeister and colleagues (2013) suggests, there are important distinctions between the methods of searching for and the benefits of experiencing happiness and meaning. Scott Barry Kaufman at Scientific American (2016) outlines these distinctions that Baumeister and his fellow researchers found between the two: Happy people are more productive and more creative, and this effect extends to all those experiencing positive emotions. A happiness journal fosters self-awareness, allowing you to understand your emotions, behaviors, and motivations deeply. It serves as a mirror, reflecting your inner world and enabling you to see yourself more clearly. Taking together all the various theories and findings on happiness, we know that there are at least a few factors that are very important for overall happiness:However, for our purposes in this piece, it’s enough to work off of a basic definition that melds the OED‘s definition with that of positive psychologists: happiness is a state characterized by contentment and general satisfaction with one’s current situation. Pleasure vs. happiness At the heart of journaling is the practice of self-compassion and self-love. As you write in your journal, remember to treat yourself with the same kindness and understanding you would offer to a dear friend.

In addition, she holds a fully-accredited Certificate of Natural Medicine and is also a POBA-certified Herbologist. Through her understanding of complementary medicine, Deborah gives people the information they need to embrace natural approaches to wellness. At least some portion of our happiness is set by our genetics, but the amount varies from about 10% up to 50%; You can write about the events of your day, your hopes and dreams for the future, or any fears or worries you may have. You can jot down inspiring quotes or doodle sketches that express your mood. The goal is to express yourself honestly and openly, creating a record of your journey.The close tie between mental health and happiness is reason enough to make happiness an important priority for parents, educators, researchers, and medical professionals alike, along with the simple fact that we all like to feel happy! Journaling can serve as a powerful tool to enhance memory recall. When you write down your experiences, you engage in a cognitive exercise that involves various parts of the brain dictating memory and learning. This process can strengthen neural pathways, enhancing your ability to remember and recall information. Our social connections affect our success and health, and even our life expectancy. In addition, having a feeling of social support is vital for happiness. In fact, Achor’s studies show that social connection is the greatest predictor of happiness. The One-Sentence Journal is inspired by Gretchen Rubin’s own experience of creating a one-sentence journal to help keep a colorful record of her own life. Satisfying yet manageable, the One-Sentence Journal is designed for those who yearn to keep a record of their lives, but who can’t manage to write a long entry every day. We tend to overestimate what can be done in the short term, and underestimate what can be done in the long term, a little bit at a time. Writing one sentence a day sounds easy (and it is), and at the end of a year, adds up to a marvelous record. Similarly, forgive yourself for your mistakes. Recognize that everyone stumbles and that these moments are growth opportunities. Write about these experiences in your journal, not as failures but lessons learned.

The association between the two makes sense, and it’s common to hear the two words used interchangeably outside of the literature; however, when it comes to the science of positive psychology, it is important to make a distinction between the two. As I was flipping through that old journal, I easily fell for the opportunity to explore my past through my eyes of a young woman in her early 20s. Coffee is what will keep you away from turning into the grumpiest human being on the Earth, so brewing it si your only beam of light at 5 a.m. (yes, even the sun can’t be bothered to show itself so early). Realize you had to journal, but the journal is somewhere in your bedroom/living room/far-far-far away from you. Hence, no happiness journaling this morning. Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: empirical validation of interventions. American Psychologist, 60(5), 410.After all, we are human beings, and showing kindness to each other is what keeps this humanity sane (especially lately). Here Is Your Guide To Happiness A cancer patient who has a wonderful support system and finds meaning in helping others make it through chemotherapy; Take one positive experience from the past 24 hours and spend two minutes writing about the experience. Aim to write down at least four details about the experience.