My Personal Happiness Journal

Where I share the most personal details of my life in order to inspire you to do the same.

In December 2013 - when I was 20 years old - I entered a life-changing period of my young existence. That's when I decided to start tracking happiness in my personal happiness journal. I wanted to see how my life would change, and more importantly, how my happiness would be influenced.

This happiness journal eventually became the inspiration for this website.

Therefore, it's only fitting that I share this happiness journal with you. 🙂

when and how to start journaling

I want to inspire you to also start your own happiness journal! If you want any inspiration, or if you just want to know what I've been up to lately, then you're at the right address!

How does my happiness journal work?

Every day, I track my happiness on a scale from 1 to 10.

I've been doing this every day since the 1st of December 2018.

My method for keeping a happiness journal is super simple, and based on 3 easy steps:

Step 1: I measure my happiness on a scale from 1 to 10

I measure my happiness based on my gut feeling, on a scale from 1 to 10. I try to not think about it for too long, and accept the fact that accuracy is much less important than consistency.

Step 2: I determine my happiness factors

Which factors influenced your happiness, both positive and negative? I determine and write down factors that have had a significant influence on my happiness. Common happiness factors are my relationship, running, work, relaxing, tired, sick, etc.

Step 3: I keep it up and learn!

I've done this for more than 5 years now and have learned a LOT in the process. This is the goal of keeping a happiness journal. It allows me to steer my life in the best direction possible!

My happiness journal is not a typical journal. Even though I originally started journaling on paper, I eventually switched to a digital format for various reasons:

  • It's safer, as I have multiple back-ups. This means I can't lose my memories in a fire.
  • It's more convenient, as I can journal from my desktop at work, my smartphone at home, and my tablet while on holiday! I take my happiness journal with me everywhere I go!
  • It's easier to process and learn from my data, as you can see in my Happiness Essays.

If you want to know more about how I write my happiness journal, you can find everything you need to know on my method page. It looks a lot like this:

Tracking happiness method demo
Tracking happiness method demo

The content of my happiness journal!

At the end of every month, I look back at exactly what has influenced my happiness. It's the perfect moment for me to learn from what I've done well and what I've done wrong.

These lessons are shared on these pages here on Tracking Happiness.

You can find every single post in my Happiness Journal right here:

stressed and less happy featured image

Stressed And Less Happy – Monthly Happiness Report – January 2019

February 3, 2019

At the end of 2018, I said specifically that I wanted to start 2019 taking life easier. Well, that failed. I was stressed a lot this January, which resulted in sleepless nights, shitty days at work and a relatively low average happiness rating.

studying happiness journal 2018 featured image

Studying My Happiness Journal – Lessons Learned [2018]

January 5, 2019

Now that 2018 is over, I want to study my happiness journal in order to learn from it. This article contains a lot of visualizations about how my year has been. In the end, I set out a plan to make 2019 an even happier year!

Christmas time in Maastricht december 2018

Stressed But Happy?- Monthly Happiness Report – December 2018

January 3, 2019

I was very stressed throughout December, but still managed to be equally as happy! How so? I managed to focus on the bright side of life! Spending time with my girlfriend, friends and family all did an exceptionally great job at maintaining my happiness!

beautiful autumn netherlands november 2018

Beautiful Autumn – Monthly Happiness Report – November 2018

December 3, 2018

November 2018 was highlighted by the beautiful colors of Autumn. Amidst a very busy month, I found happiness in the simple things of life. I want to show you how these simple things made me happy in this Monthly Happiness Report!

family weekend on terschelling october 2018

Back Home – Monthly Happiness Report – October 2018

November 2, 2018

After spending a lot of my time away from home in October 2018, I was very happy to finally be back home in the Netherlands again! My happiness was pretty great as a result! I really enjoyed spending time with my family and girlfriend back in the Netherlands, after an exhausting – but great – trip to Vietnam!

deserted city streets

Insomnia And Feeling Exhausted – Monthly Happiness Report – September 2018

October 17, 2018

September 2018 was a month of ups and downs. The month started with a brief episode of insomnia and a feeling of being burned out. I still had great days in between, but my happiness was significantly lower than it could have been. Luckily, that all changed when I went on my holiday to Vietnam!

Spending time in the forest on a free weekend august 2018

Happy But Exhausted – Monthly Happiness Report – August 2018

September 6, 2018

August was one of the busiest months of my life. I tried to maintain my productivity at both work and my personal life, which eventually resulted in me becoming quite exhausted. This affected my happiness quite significantly, which I want to detail in this Monthly Happiness Report!

summer sunset Dordrecht 2018

My Most Productive Month Ever? – Monthly Happiness Report – July 2018

August 13, 2018

July might have been my most productive month ever! Not only was my work pretty busy, I also tried to push myself on some other fronts in my life. And I was pretty happy as a result! My biggest positive happiness factor this month was my relationship. I loved spending quality time with my girlfriend in July!

relaxing on a sunny day in june 2018

Ups And (slight) Downs – Monthly Happiness Report – June 2018

July 2, 2018

Man, I have no idea how but June flew by super fast to me. It was another good month for me with a lot of great moments and happy times. June consisted of quite a bit of relaxing and spending time with my girlfriend. The weather was great and we enjoyed a nice little holiday in Portugal.

Get access to all my templates & stay up to date!

  • I'll send you a periodic update.
  • I try my best not to annoy you
  • I will NEVER share your e-mail

Who runs Tracking Happiness?

My name is Hugo, and I'm from the Netherlands. I have a Bachelor's Degree in Engineering, a passion for data and statistical analysis and am an expert in happiness.

I've tracked my happiness every day for 5 years in a row. And I'm now using my knowledge to inspire you to prioritize your happiness. You see, I'm a strong believer in what gets measured gets managed. I want to show you what I - and many others - have learned while tracking our happiness.

My Happiness Essays have reached thousands of people around the world and have been shared in many places.

With my data, I have inspired hundreds of others to also track their happiness. And I'm hoping this number will only grow more!

Hugo Tracking Happiness Snapshot

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