Tracking Happiness Worksheet

Tracking Happiness Worksheet - Learn How To Track Your Happiness

Did you know that I've been tracking my happiness for over 6 years already?

This means that I rate my happiness every single day. Why? Because I'm a firm believer of what gets measured gets managed.

Now, that doesn't mean that I can control 100% of my happiness. But I believe that I can understand 100% of my happiness. And by now, you should now that this knowledge can help us control our lives in a lot of ways.

This section is about tracking happiness. I want to show you the benefits that this simple method can have on your life if you start right now.

Tracking my happiness shows me how to be happy

What does tracking happiness mean?

It means I spend 2 minutes every day to reflect on my day:

  • How happy was I on a scale from 1 to 10?
  • What factors had a significant effect on my happiness?
  • I clear my head by jotting down all my thoughts in my happiness journal.

Allow me to explain this better!

Define your happiness every day

In the What Is Happiness section of the Happy Blog this guide, I talked about how your definition of happiness is just as unique as you are yourself.

If you'd ask me today what made me happy last week, my answer would consist out of the following things:

  • Spending time with my girlfriend on a nice date
  • Enjoying a hot cup of coffee on a Sunday morning
  • Trying to learn the 360-flip on a skateboard
  • Enjoying the weather outside on a long walk
  • Running a 5K right after work
  • etc

But if I ask you - or anybody else in the world - that same question, the answer would never be the same. In fact, the answer would vary so wildly that it would be impossible to keep track.

By tracking your happiness, you are essentially defining your happiness every single day.

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How Can Happiness Be Defined? [Definition + Examples]

Here’s something different: Can happiness be defined? This seemingly easy question has a pretty complicated question: yes and no. The truth is that there is no universally agreed upon definition of happiness. Happiness changes from person to person and from moment to moment. But you can definitely find your own definition of happiness, and I want to help you find it!

Measuring happiness on a scale from 1 to 10

I track my happiness on the simplest scale out there: 1 to 10.


Because it's:

  • Intuitive and easy to explain to someone else.
  • Easy to calculate trends and statistics when using a numerical scale

But does it really matter?

Not really. I've met a lot of people over the years that started tracking their happiness but eventually moved on to a scale that they found better. The truth is, the best scale to track your happiness with is the scale that you end up using.

A lot of people have a very strong opinion on measuring something that's as subjective as happiness. Hell, a lot of people can't even agree on the exact definition of happiness. That's why I've chosen for the simplest scale out there.

It's impossible to measure happiness without being subject to biases, flawed decision-making or tracking delays. We are simply not robots. It's important to embrace the inaccuracy rather than to have it stop us from tracking at all.

Rating happiness on a scale from 1 to 10
Happiness on a scale from 1 to 10 [What’s your scale?]

Ever since I started tracking my happiness, I have seen a lot of different scales being used. My method of tracking happiness uses a scale from 1 to 10. Over the years, I have received a lot of questions and comments about this happiness scale. There are many reports, platforms, surveys and apps that track happiness on a different scale! This article discusses why the Tracking Happiness method is based on a happiness scale from 1 to 10.

Determining positive and negative happiness factors

Once I've determined my happiness rating on my scale, I move on to the next part: the happiness factors.

Now, you must be wondering: what is a happiness factor???

The answer to this question is really simple. A happiness factor can be anything that has a significant influence on your happiness.

Allow me to explain:

If I go to work and I have a terrible day and it stresses me out, then my work is a happiness factor. A happiness factor is something that happens to you that significantly influences your happiness on a given day. This could be an activity (like work, or running), an event (like a party or Christmas) or a feeling (like feeling inspired or anxious).

This means there is a virtually endless list of factors that could influence your happiness. And this list obviously differs for every person out there!

If you want to know more about these happiness factors, the article below covers the top 10 biggest happiness factors of my life!

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Top 10 Biggest Factors Responsible For Happiness (Actual Data)

Happiness factors are a big part of my happiness tracking method. That’s why I wanted to share a little analysis with you here about the factors that are responsible for my happiness. This article covers 2,019 days of happiness factors and shows you how you can do the same thing for yourself!

Track your happiness every day and you'll quickly learn how to be happy

Tracking happiness only takes me 2 minutes a day (I'm not kidding!)

Yet, the amount of stuff that I've learned about myself as a result of tracking my happiness has been incredible.

That's why I publicly share my happiness journals here on this website, together with the things that I learn about myself on a daily basis.

Why do I do this?

Because I simply want to inspire you to try this yourself as well. What's stopping you?

  • It's free.
  • It doesn't take that long.
  • You're guaranteed to learn a lot about yourself (which - as we know by now - will be of enormous help on your way to becoming happier).

If you need no more convincing, you can get my free Tracking Happiness template if sign up below. This will also get this entire guide to your e-mail!