Weekly: Notice the patterns
Old Happy: "I should be ashamed by my patterns."
New Happy: "I can learn so much from my patterns."
Self-awareness is one of the most important skills we can build, linked to varied outcomes like preventing burnout, improving psychological well-being, and supporting physical health. Yet no one ever teaches us exactly how to build it.
One of the biggest barriers to self-awareness is that we lack a zoomed-out perspective on our lives. Without this view, it's incredibly difficult to notice patterns and identify issues; and without that, it's incredibly difficult to make wise decisions to address them.
That's why we're sharing a special tool with you today: The New Happy Daily Tracker!
It's a blank version of this artwork, along with a comprehensive guide on how to use it, that you can use to track the patterns in your own life.
Here's how to use it. Decide what you'd like to track (I suggest either your emotions or your experiences, and there are templates for both!) and choose a color for each item. Every day, fill in the corresponding dot on the chart. Use it as a daily moment to pause and reflect, a ritual that helps you to be honest with yourself.
As the days pass, you'll start to identify trends. You'll be able to answer questions like:
"Which experiences tend to make me happiest? "Which experiences tend to make me sad or lonely or angry?" "What do I need more of in my life?" "How are my daily choices contributing to how I'm feeling?"
It's a simple but powerful way for you to check in with yourself — a choice that will, day by day, build your self-awareness.
Tips and Tools
1. How to be confident — This week's animation.
2. If you're trying something new — Be gentle with yourself.
3. It's ours — We can care for it.
4. Not too late — Change is always possible.
5. How to really connect — Take these six steps.
More from TNH
Book — Order New Happy today to find true happiness.
Podcast — Get a daily morning pep talk — in five minutes or less
Speaking — Book us to speak to your team about well-being, resilience, and productivity.
Articles — Read more articles on our website.
Community
What’s something you have learned about yourself lately?
"I can count on myself. I am safe to rely on."
"I'm actually a really great person. I was just around the wrong people."
"I am uncomfortable with failure (or perceived failure.)"
"I am stronger than I thought I was."
"I was protecting myself from things I didn't need protection from."
"I can adapt to change, even though it's hard."
Before You Go
The Definitive Guide to Happiness
A groundbreaking new approach based on a decade’s worth of research and brought to life with beautiful artwork, New Happy shows you the proven path to happiness.
No spam, just joy.
