The Joy Inventory — A 10-Minute Mood Booster

December has a way of making everything feel bigger — the to-do lists, the expectations, the emotions. Before the new year arrives with all its pressure to “improve” or “get it together,” there’s a much kinder way to close out the year: a Joy Inventory.

A Joy Inventory is simple. You take 10 minutes, sit somewhere quiet, and jot down five things from the past year that genuinely brought you joy — big moments, tiny moments, unexpected laugh-out-loud ones. Then write down five things you want more of next year. No resolutions. No goals. Just clarity.

Why it works
Reflection helps you recall positive experiences your brain normally races past. Psychology Today explains that remembering enjoyable moments strengthens your brain’s tendency to look for more of them, improving mood and lowering stress [1]. Think of it as tuning your internal antenna back toward the good stuff.

Even the act of writing helps. According to Verywell Mind, writing down positive experiences helps calm the nervous system by shifting mental focus away from stress and toward grounding, concrete memories [2]. It’s one of the simplest ways to “reset” your emotional balance.

Make it fun, not formal
A Joy Inventory isn’t homework. It doesn’t need perfect grammar, full sentences, or a specific format. Just write whatever comes naturally — “morning walks,” “that one amazing soup I made,” “my coworker’s chaotic sense of humor,” “Saturday naps,” “finishing a hard project,” “my kid learning something new.” Small joys count the most.

Once your list is done, take a moment to look at what themes show up. Are you happiest outside? Around people? When you’re learning something? When you’re resting? Those little clues make it easier to shape a healthier 2026 without forcing anything.

Carry the joy forward
Joy doesn’t erase stress, but it adds balance. And in the darker winter months, balance matters. Mindful.org notes that small moments of joy act like emotional “micro-breaks,” helping you recharge mentally throughout the day [3].

So take ten minutes this month — just ten — and create your Joy Inventory. It’s a soft landing to the end of the year and a warm way to start the next one.

Sources:

[1] Psychology Today. “Why Remembering Happy Moments Helps Your Mood.” https://www.psychologytoday.com/us/blog/a-buoyant-life/202303/the-benefits-of-reliving-your-happy-memories

[2] Verywell Mind. “How Storytelling Is Good for Your Mental Health.” https://www.verywellmind.com/how-storytelling-is-good-for-your-mental-health-5199744

[3] Psychology Today. “The Power of Little Things: How to Find Joy in the Everyday.” https://www.psychologytoday.com/us/blog/everyday-resilience/202410/the-power-of-little-things-how-to-find-joy-in-the-everyday