Finding Things to Look Forward To: A Journaling Guide
By People I've Loved | Published: 2026-10-27
Category: How-to Guides
Learn how to use a journal to actively notice and record the small joys and future events you're excited about, building a habit of positive anticipation.
Quick Answer
Use a small, portable journal to make a daily or weekly practice of writing down one specific thing you are genuinely excited about, no matter how small.
Why a Dedicated Journal Works Better Than a Random Notebook
A compact journal dedicated solely to future joys keeps your practice focused. Its small size makes it easy to carry, so you can capture a thought the moment it strikes—on the train, during a lunch break, or right before bed. A general notebook often gets cluttered with to-do lists and random notes, making it harder to revisit your list of anticipated events.
The Trap of 'Big' Excitement Only
Many people feel they need to wait for a vacation or a major life event to have something to look forward to. This is the most common reason the practice fails. The real power comes from noticing the small, reliable pleasures: the warmth of your morning tea, a new episode of a podcast, or a phone call with a friend. These happen frequently, giving you a regular dose of positive anticipation.
How to Start Your 'Things to Look Forward To' Practice
- 1. Set a trigger for your daily entry: Choose a consistent time and place: first sip of coffee, right after brushing your teeth at night, or during your commute. Attach the new habit to an existing one so you don't forget. Common mistake: waiting for 'inspiration' instead of using a routine trigger.
- 2. Write one specific thing, not a category: Instead of 'seeing friends,' write 'Friday night pizza with Ana and Mike.' Instead of 'good food,' write 'the first bite of that sourdough toast tomorrow morning.' Specificity makes the anticipation feel real. Checkpoint: If you can't picture the moment, your entry is too vague.
- 3. Date the entry and add a short note: Write the date and one sentence about why you're looking forward to it. This turns the journal into a time capsule. Next year, you can see that on this day you were excited about a cherry blossom walk. Empty
- 4. Review the past week every Sunday: Flip back through the last seven entries. Notice how many of those things happened and how they made you feel. This review strengthens the neural pathway for positive anticipation. Common mistake: filling the journal but never looking back at it.
Product Suggestion
- Things I Am Looking Forward To Journal: 365 pages in a 3.5 x 4.625 inch size, made in the USA. The small size fits in a pocket or bag, and a full year of pages lets you look back on a whole year of things you were excited about.
Things I Am Looking Forward To Journal
