My Joy Logbook

I chose Joy as my word for 2024. When it began to arise as a possibility late last year, I was resistant to it because it is so often misused and abused, particularly in faith circles. Why would I want to choose a word that can be so weaponized, used in ways that ignore or paper over grief, suffering, and worry?

Once Joy seemed like the inevitable choice, I knew that I’d need to seek ways to reclaim it. I would not make this a year of putting on a fake smile, but instead reframing certain things to include greater joy, and asking where else joy might be in the course of my days.

As a simple way to name the latter, I decided that I’d keep a joy logbook. I ordered a pocket weekly calendar, and since January 1st I’ve been writing down every instance that brings me joy throughout the day.

For the first week, I wasn’t sure what “counted.” I asked myself whether including certain things was good enough, or significant enough. I was wondering about the rules for this practice that I just made up.

Then I let that go. Some days include things like the anniversary of my first date with my wife. On the same day I might note that I ate a donut or my cat was acting cute. I’ll write down when a song made me feel good, or when a work project went well, or when I shared a nice moment with one of my kids.

Basically, once I realized that any little experience was fair game, the practice has improved tremendously.

I’ve already noticed some positive effects that this has had for me.

For one thing, I’m more vigilant for such moments, and I’m developing a greater ability to notice them. I now receive things that I previously may have taken for granted with much more appreciation. This is helping me cultivate a different way of seeing the world.

Another difference I’ve noticed is on the not so great days, when I’m feeling anxious, overwhelmed, sad, or angry. On those days, I’ve tended to be extra intentional about recording the joyful aspects. Keeping with my earlier hesitation, I do this to bring a sense of perspective rather than to minimize my other feelings. Those are the days when I need joy the most, so I’m going to look for it and name it.

I’ve been doing this long enough now that it’s becoming more habitual, more automatic. I bring this logbook to work, I carry it with me around the house, and I keep it close as often as possible.

I could even see this practice continuing after this year. But that’s further away than I care to think about.

For now, I’m just noticing joy one day at a time. And that’s enough.