Create a Happy List and Improve Your Mental Health
This is how to start your list.
Hi there!
Author’s Note: Thank you to everyone who clicked on last Friday’s poll. The results show 89% of you want more content from the Positivity Club. I hear you and am working on making this a reality. Thanks again!
Are you happy? It feels like it’s harder every day to feel any happiness in today’s world. Or maybe it’s just me.
Some people say, “Life is what you make it.” That’s partially true. There are parts of your life outside your control, like the stories you see on the news that make your heart pound in your chest.
The good news is there are some in your control. Those are the things to concentrate on especially when everything else feels like a Texas tornado.
One way to find more happiness is to create a happy list. A happy list is a collection of all the little things in life that make you smile or improve your day. It can be anything from a tasty cup of tea to the way your cat sits and stares at nothing.
Actually, the last one kind of freaks me out when my Bootsy fixates on empty space, but maybe it makes you smile.
“Being happy isn't having everything in your life be perfect. Maybe it's about stringing together all the little things.”
- Ann Brashares
A happy list differs from practicing gratitude or celebrating your wins. While both are important, it’s good to have a happy list, too. The list becomes a useful tool on the days when life is too dark or heavy.
When you’re living with bipolar disorder, it’s especially important to have a happy list. That’s because choosing happiness is more challenging when you’re dealing with mental illness.
I know what you’re thinking.
“Scott, I already have a gratitude jar and celebrate my wins. How can I ever find time to make another list?!?”
Let me tell you, but first, consider this: Studies have shown that happy people are more likely to be successful, live longer, and have healthier relationships. How’s that for a reason to create a happy list?
Scott Ninneman also publishes the free All Things Bipolar Newsletter (off Substack). The Sunday email features the newest content about bipolar life.
Create Your Happy List
How do you create a happy list? It’s pretty simple. Just start paying attention to the things that make you feel better. Every time something makes you smile, write it down or add it to your list. Over time, you’ll have a collection of all the things in life that make you happy.
Here’s even more great news: Your happy list can include your wins and things you are grateful for. So when you’re adding to your gratitude jar or writing down your win for the week, write the item on your happy list too.
See? Another list with no extra work.
Don’t worry if your list is short at first. The important thing is that you’re starting to pay attention to the things that make you happy. As you keep adding to your list, it will grow. And as it does, you’ll find that your happiness level rises, too.
If you’ve never had a happy list before, don’t worry. I’m going to give you some inspiration to help you get started.
Here are some helpful prompts to get your happy list going.
People, Places, and Things
The warm and fuzzy things in life are often people, places, and things. Here are a few ideas to help you fill up your list.
What’s your favorite coffee drink or tea? Where’s your favorite place to get it?
Which of your friends makes you feel the happiest? Who always make you laugh?
What’s your favorite song, artist, or actor? What movie have you seen 20 times? Make a list of your top ten.
What’s your favorite tree, flower, bird, or wild animal? Where is your favorite park or nature spot?
Who is your favorite author? (Hint: My name is spelled Scott Ninneman. 😉) What’s your top five favorite books? Which blogs give you hope?
Activities
Another great way to find your happy is to do things that make you feel better. Add these helpful activities to your happy list. You might include:
Taking an afternoon nap
Getting a massage
Taking an art or yoga class
Going for a swim
Eating your favorite food
Playing with a pet
Dancing in your living room
One of my favorite things on my happy list is my flower beds. I’m grateful to live in an area where I can work in the yard almost every month. White sand beaches and the music group Haevn also make me happy.
These are just a few examples of things that could be on your happy list. Even if you only list one thing each day, you’ll have 30 by the end of the month. Just think how many you could have in a year. That’s a lot of reasons to be happy.
The next time this world gets you down, pull out your happy list. Pick one of your favorites and pursue it. Whether it’s watching a drawing a picture or going to your favorite restaurant, do something to make you happy.
You can’t buy happiness (though I sure love retail therapy) and keeping a happy list won’t cure your mental illness. What it will do is bring more light to your day. Once you find a ray of light, it’s easier to crawl out of the darkness.
Start making your happy list today. Your future self will thank you.
Journal Prompt: Work today on creating a happy list by listing at least five things. As you add items, explore why they make you feel better.
Creative Writing Prompt: The world has lost its happiness. You are the only one who can bring it back. Write a story about how you succeed.
Until next time, keep fighting.
Scott Ninneman
Additional Reading:
The book that started it all…
Disclaimer:
This email may contain affiliate links. If you make a purchase through one of these links, I may receive a small commission at no additional cost to you.
I’d be honored!
Well, as a student of list making in the past this sounds like a, can I say it? happy list. I will try it. I’m bipolar and, thank God, stabilized. I was excited to find your substack. Glad I’m here. This is a good thing you’re doing, Scott. It’s very needed.