The Joy List (Hedonic Audit)

What is The Joy List (Hedonic Audit)?

Write a list of 20 things that bring you genuine joy — small and large. Then honestly assess: when was the last time you did each one? Most people haven't done most items on their joy list in months. This gap between 'what makes me happy' and 'what I actually do' is the primary source of chronic dissatisfaction.

Is there evidence for it?

How do you do The Joy List (Hedonic Audit)?

1. 1.Write 20 things that bring you genuine joy. Mix scales: big (travel, deep conversation, creating art) and small (morning coffee in silence, petting a dog, a hot bath, dancing alone)
2. 2.For each item: write the last time you did it. Be honest. 'Play guitar — 8 months ago.' 'Walk in nature — 3 weeks ago.' 'Cook a new recipe — 2 months ago'
3. 3.Circle everything you haven't done in the past month. This is your joy deficit — the gap between what makes you happy and how you actually spend your time
4. 4.Pick 3 items from the list. Schedule them THIS WEEK. Not next month, not 'when I have time.' Your joy should not be the thing that gets pushed to 'later' — it should be the thing that everything else works around
5. 5.Update and revisit monthly. New joys appear as you grow. Old ones may fade. The list is a living document that keeps you honest about whether you're actually living a life you enjoy

How long does it take?

15 minutes for the audit, then schedule time for joy.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.