How to Do a Joy Audit

This year you've probably had some combination of successes and failures, wins and disappointments thus far. I’m also raising my hand here! 🙋🏼‍♀️

When times get hard, your joy can get lost.

There's an expression, “Death by a 1000 paper cuts," which is a metaphor for how minor problems and irritations can drain your energy.

I believe, however, the opposite must also be true. Small moments of little smiles, grace extended and doing what you love add up to have a positive, joyful impact on your life.

If you've been feeling drained, it's time for a joy audit because what you focus on EXPANDS.

How to do your Joy Audit

There's 3 steps. I suggest you write or type out your ideas as you complete your audit.

It will create a story for you.

Step 1: Remember your joy

#1 Photos - Scroll through your photos. Note which photos make you stop and smile. Who were you with? What were you doing? Where were you? What are you favourite photos of 2024?

#2 Calendar - Look at your calendar to remember past experiences including work experiences.

#3 Places - Where did you visit this year? (Big vacation and/or small trips or outings.)

#4 People - Who have you spend time with?

#5 Daily joy - What are the everyday rituals that light you up? (A cup of coffee, a carpool, someone that you talk to daily)

Step 2: Highlight top 3 moments of Joy

Looking at your list, what are 3 moments that has brought you the most joy?  

Highlight or circle those. 

Step 3: Find words to describe your 3 moments of Joy

For each moment of joy, think about WORDS to describe what made these moments joyful.

I’ll give you a personal example of outstanding joy.

Last year over the holidays, I organized a sleigh ride for my family. We had multiple generations (aged 2 months to 76) packed into a red sleigh as we made our way through the woods in new fallen snow. After 25 minutes of laughter and shenanigans, the 2 black horses with jingling bells hauled our loaded, red sleigh into a clearing with a warming camp puffing smoke from the chimney. A massive sliding hill lead away from the steps of the camp. I got excited as this scene unfolded.

Over the next hour, my family laughed, talked, slid down the terrifying hill with the young kids, wiped out, warmed our toes, and drank hot chocolate. As the sun started to set, everyone enjoyed their last few runs on the sliding hill then crowded ourselves back onto the sleigh to head back with the sunset casting pink, orange and purple hues through the trees as the horses heaved and puffed their way through the snow.

I could see the satisfied looks on everyone’s faces. The day felt magical, but it was joy that we were feeling.

Here are the words I use to describe this experience: 

Fun

• I felt like a kid barrelling down sliding hill wiping out with my sister, brushing off the snow and heading back up the hill. 

• I loved being outdoors. Add a roaring fire, even better.

• I loved being active and having an experience that was different.

• I spent time with my littlest cousins who were so comical mostly because they saw me as an “old person” sliding down the hill. 😀

Connection

• Connecting with extended family fills me up so much because we don’t see each other like we used to. I reflect on the past with such fondness. It felt good to connect.

• I saw my dad come to life as he stood outside chatting with his brother and nephews stoking a fire. 

• I chatted and interacted with my cousins who I used to babysit, but don’t see anymore. Even better, I got to play with their children.

• My daughter got to know people in the family she didn’t know. That makes me feel good that connection was created. 

• Connecting with nature. I love the beauty of nature. It was such a beautiful day and an amazing backdrop for a family experience. 

Fun & Connection! These words are important because they are two of my core values. Knowing that, I look for ways to have fun and connection in my life. 

This is called living in alignment with your values. 

When you live in alignment with your values, joy happens.

Step 3 of the joy audit is important because those words (values) will point you to the types of experiences you crave. Pay attention to those words.

Life can feel overwhelming at times and you can forget how good joy feels.

So go ahead! Do a joy audit to reconnect with happier, uplifting feelings.

Your joy is waiting for you!

Coaching Question: What is joy teaching you?