With so many options for mood-boosting mental health activities, such as yoga, meditation, and journaling, it's surprising that not everyone has integrated a mental health and wellbeing practice into their daily routine—but these mindfulness tools sadly don't come as "one-size-fits-all."
Having noticed that these popular methods didn't help improve her mental health, Jacey Adler began searching for alternatives, which is what led her to discover the "easiest way I've improved my mental health": the happiness list.
The 26-year-old product manager from New York City told Newsweek how, "I started my happiness list in July 2023 after experiencing a rough period with my mental health. I had been struggling with depression for a couple of months and really felt like I had no energy to do my normal practices like journaling or meditation."
Almost a year later, in May 2024, Adler shared a video speaking about how much the daily ritual had benefited her mental health, gaining thousands of views as she shared insight on how you can create your own, and how the alternative practice has boosted her wellbeing.
Speaking in the video, she explained, "I created this notes app in my phone and separated it by month, and every time something makes me happy—even the smallest little thing like I walk into a store and my favorite song is playing—I put it on this list.
"I really just feel like it rewires your brain to just focus and tune yourself to the little things that are going on."
The list began after a day full of small activities and moments that put a smile on Adler's face: "One morning, I was walking down my street and passed the same community garden that I pass every day—except on this particular day, someone had just planted my favorite flowers in the garden.
"It was such a small moment, but it genuinely brought me so much joy. Later that day, I went to take the subway and it pulled up right as I arrived. At night, I walked into a store and my favorite song was playing.
"I noticed that by really paying attention to these little moments, they started to compound. All of these moments that I could have overlooked were now actually starting to bring little pockets of joy to my day, so I took out my phone at the end of the day and started writing down all of those moments I had experienced and I've been doing it ever since."
Giving some insight into the benefits of starting your own happiness list, she told Newsweek, "I definitely think people can benefit from celebrating the small everyday joys in their life. I believe that what you focus on expands. If you focus on the negative things, you'll notice more of them.
"By intentionally focusing on what you're grateful for each day, you can rewire your brain to notice the positives more easily. By consistently directing your attention toward positive experiences and small pleasures, you actually strengthen neural pathways associated with happiness and contentment. By making a habit of noticing and appreciating small pleasures each day, you gradually reshape your brain's default mode to prioritize positivity.
"You'll start to realize that the secret to being happy isn't in another pay raise or a vacation; joy exists in every moment if you choose to look for it. All of these seemingly small moments are actually what make up your entire life."
As for some of Adler's favorite entries into her notes app? She shared, "Bike riding over the Williamsburg Bridge at sunset, a sweet note my friend left me and tulips popping up all over the city."
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