Method for tracking happiness

Tracking happiness is actually very simple and takes less than 5 minutes per day.

The entire method is based on three simple ideas:

Step 1: Determine your daily happiness rating

Rate every single day based on your feeling of happiness, on a scale from 1 to 10.

Step 2: Determine the happiness factors

Which factors influenced your happiness, both positive and negative?

Step 3: Keep it up and learn!

As you continue tracking happiness, your data will become more valuable.

Tracking happiness method demo
Tracking happiness method demo

Step 1: Determine your daily happiness rating

The first simple fundamental idea is that each day should get what is called a 'Happiness rating'. What this means is that you rate every day based on your happiness, on a scale from 1 to 10.

You can see it as a happiness scale. If you were to grade your own happiness, how high would you rate it?

If you experience a bad day, then you give it a low rating. If you experience a very happy day, then you give it a similarly high rating.

Surely, this is not rocket science!

Determine happiness rating graph method
Determining a happiness rating every day is the first step of our happiness tracking method

However, it's important to remain consistent in your rating process.

We are not robots. We should all be very glad that we get to feel emotions. This introduces a couple of problems, though, and these problems are biases.

Us humans are prone to an endless list of biases, which can interfere with our rational decision making. It's impossible to assign a happiness rating to your day without being even slightly biased. It's not how we work as humans.

Emotions get in the way.

But it's important to at least be aware of those biases. And more importantly, that these biases can change our decision making from day to day.

For example, the same day could get rated with a 7 on a Monday and a 7,5 on a Friday. It's extremely important to at least be aware of our biases. Consistency is key here.

Your happiness tracking data becomes more valuable over time, especially when you remain consistent in your judgments.

Step 2: Determine the happiness factors

The second step of tracking happiness is to determine which factors have had an influence on your happiness rating.

If you had a lovely date with your partner, then why not determine your relationship as a positive factor on your happiness? If you felt miserable because you had a fever, make sure you determine that fever as a negative factor! The list of factors is virtually endless and obviously varies per person, but be sure to be as honest as possible here.

You can see an example of my personal happiness tracking data below.

It's important to not get lost in the details as well.

We are only interested in the significant happiness factors here. If we included every single factor - no matter how small - it would be pretty hard to learn from this habit, right?

For example, if I stub my on the edge of the bed I might feel pissed for a while. However, is this going to have a significant effect on my happiness at the end of the day? No!

So it doesn't make sense for me to determine "stubbing toe" as a negative happiness factor. That would be silly...

(unless you broke your toe of course, that would pretty much justify a negative happiness factor)

My free happiness tracking template includes room for four positive and negative happiness factors. This has always worked for me. Of course, you're free to do whatever you want!

Step 3: Keep it up and learn!

The last step is to just keep up this process for as long as possible - maybe forever? One happiness rating in itself has basically no analytical value. But as many statisticians know, the more data you collect, the more reliable, interesting and eye-opening the results are going to be.

It will not take long before you are able to spot trends in your happiness.

Pretty soon you will be able to determine what exactly makes you happy in life. And once you know just that, you will be able to create more value in life by focusing on the things that make you happy!

By tracking happiness, you will also create a huge amount of self-awareness. Knowing how certain factors are likely to influence your life makes it easier for you to deal with challenges and uncertainties. This is one of the biggest benefits of self-awareness!

In addition to these three basic ideas, there's room to add whatever you want to the lay-out.

Personally, I like to fill the 'Comment' section with my personal thoughts. I have found over time that this helps create harmony in my mind. Just typing/writing down my thoughts helps my mind give each and every one of them its separate location. You know, once I have written about an emotion, I can completely forget about it and move on.

Also, I like to think that 80-year old me would really enjoy reading about my life in general.


I use Google Spreadsheets to track my happiness. I find it extremely convenient to use, as I can access it from my smartphone, tablet and laptop. It saves the data in the cloud instantaneously, and I never have to worry about losing my precious data. It comes with some analytical computing capabilities, but it's also super easy to export your file to your preferred format!

Another advantage of Google Sheets is that you can use my templates for free right away!

So what are you waiting for? Start tracking your happiness right away!

You can be happier. Discover how with my free template!

  • Track your happiness every day
  • Learn more about what makes you happy
  • Receive my custom template for free

2 thoughts on “How Do You Track Happiness? (Method + Tips)”

  1. You’ve mentioned that you’ve started journaling/tracking on paper in “About” post. Having moved from paper to digital, was there a period of “coping”, or adjustment to leave paper out?

    I work in IT, I track my happiness and journal off digital media so I’m not spending more time “in front of the screen”, and it comes with an added bonus of improving my handwriting. But the quickness and ease of getting analysis results from data tracked in Google Sheets (or alternative) is very appealing. I’m wondering, what are your thoughts on the transition from paper to digital.


    • That’s a good question. Most people I know that keep a journal do it the old fashioned way. I have 2 old journals, and it feels great to skip through the pages, while looking at my hand writing and the beauty of the text on paper. I think journaling is an art on its own, and that’s why I loved tracking on paper.

      However, I chose the digital way, because it was just too convenient. I sleep easy knowing that I will never lose my precious memories. My digital journals are backed up on multiple locations. I would be CRUSHED if my hard copy journals would be lost, without them being backed up. I actually manually typed over my 2 old journals before deciding to publish this website.

      Also, the convenience of being able to journal from both my laptop, smartphone and tablet is great. I don’t even need an internet connection with Google Sheets. The technology is perfect. I can also type 3 times faster than writing, so that’s an extra 10 minutes a day! And finally, it’s indeed much easier to analyse results in a digital format straight away.

      So to answer your question: I did not have any trouble coping with the shift from paper to digital. The pros far outweigh the cons for me 🙂 What do you think of it?


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