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:

Loonse en Drunese Duinen 2017 October

Relaxing October – Monthly Happiness Report – October, 2017

October 2017 was a very happy month for me, with an average happiness rating of 8,02. This was caused by a great amount of time spent doing the things I am passionate about. It was a very relaxing October for me, and I want to show you exactly how this influenced my happiness!

My infected wisdom tooth hole – Bad day – September 4th, 2017

This post covers what a hellish wisdom tooth hole infection – an abscess – did to my happiness. The day it got removed was one of the most painful days of my life.

Sitting on the edge of Trolltunga

My Epic Wild Camping [>5.000 km] Road Trip Through Norway and Lapland – September, 2017

I spent 3,5 week on a road trip from the south to the very north of Norway, Sweden and Finland. This post is an in-depth review of all the things that I did, what places I visited, how I camped in the wild, completely off the grid, and how you can do it yourself as well!

Lagging Behind – Monthly Happiness Report – August, 2017

August 2017 was a pretty strange month for me because I constantly had the feeling like I was lagging behind. My mind was quite restless at the time, which was caused by a massive amount of sleep deprivation. Luckily, I still found a lot of happiness in spending time with my girlfriend and relaxing as much as possible!

A beautiful sunset somewhere offshore at sea

Working Abroad – Monthly Happiness Report – July, 2017

I spent a lot of time working abroad in July. I had to visit two seperate projects, which were pretty demanding to my life and therefore my happiness. It was challenging to stay as happy as I usually was in these tough conditions. I want to show you exactly how I did, and what influenced my happiness!

Bukuminsko Jezero, Montenegro 2017

Amazing Montenegro Holiday – Monthly Happiness Report – June, 2017

Me and my girlfriend traveled to Montenegro in June, 2017. It was a fantastic trip, filled with lots of adventures. This post details how this trip influenced my happiness. This post also covers the rest of June, 2017, which turned out to be a fantastic month for me!

Lovely day on the beach at Scheveningen

Easy May – Monthly Happiness Report – May, 2017

This personal happiness tracking report covers May, 2017. I have been tracking my happiness for almost half a decade now, and have used the data to fully optimise my life. May, 2017 was a result of that. I knew exactly what made me happy, and avoided the things that did not. I want to explain exactly how I did!

Paris Marathon header image

The Paris Marathon [With Animation] – Good Day – April 9th, 2017

Running the Paris marathon in 2017 had an interesting effect on my happiness. The temperatures and crowdedness were definitely not working in my favor. But my happiness was still very much positively influenced by the event. Let me show you exactly how this marathon impacted my happiness!

Beautiful weather in paris before the marathon 2017

Busy April – Monthly Happiness Report – April, 2017

April was one of the most busy months for me in 2017. My work was extremely busy at the time, which caused me to feel drained on a lot of days. Despite the pressure and stress, I still managed to be really happy! April was a busy month, but I want to show you how I remained happy by tracking my happiness in this post!

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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