Finding Happiness: Checklist & Guided Journal
By Dr. Alicia HB, Therapist
The Finding Happiness collection is a practical, supportive set of tools designed to help you reconnect with joy, meaning, and everyday happiness, especially during seasons when things feel heavy, disconnected, or flat.
This resource includes two parts:
A comprehensive happiness checklist filled with ideas to explore, try, and revisit over time
A guided daily journal focused on intention, gratitude, and reflection
Together, these tools help you move toward happiness in small, realistic ways, without pressure to “be positive” or force joy.
What This Resource Is
This collection is designed to help you:
Slow down and be more intentional with your days
Notice moments of joy, even small ones
Reconnect with values, passions, and interests
Build habits that support long-term happiness
Explore what actually brings you joy, not what you think “should”
It’s not about fixing yourself. It’s about creating space for happiness to grow naturally.
Comprehensive Happiness Checklist (9 Pages)
This checklist includes nine pages of thoughtful, wide-ranging ideas designed to help you explore happiness from many angles: emotional, relational, physical, creative, and practical.
How to use the checklist:
Pick:
1 small daily joy
1 weekly activity
1 longer-term project
There’s no expectation to do everything. The checklist is meant to be revisited, explored, and used as inspiration, not a to-do list.
Guided Happiness Journal (10 Pages)
The guided journal includes 10 repeatable daily pages that support both morning intention-setting and evening reflection. It is gentle, flexible, and meant to be used at your own pace, daily, occasionally, or whenever you need a reset.
Each day invites you to:
Set an emotional intention for the day
Name a word or theme to guide you
Practice gratitude
Identify one passion or quality you want to reconnect with
Choose one small, doable step toward happiness
Reflect on moments of joy and progress at the end of the day
This balance between the checklist and the journal helps you build happiness in the present while also moving toward growth, meaning, and fulfillment over time.
Why This Can Be Helpful
When life feels overwhelming or dull, it’s easy to feel disconnected from joy. This resource offers structure without pressure, helping you:
Notice what brings lightness or meaning into your life
Break out of autopilot
Try new things in small, manageable ways
Reconnect with yourself with curiosity instead of judgment
What’s Included
9-page comprehensive happiness checklist
10-page guided happiness journal (repeatable daily pages)
Digital PDF
Printable or fillable
Gentle Note: This resource is designed for reflection, growth, and self-care. It is not a substitute for therapy or mental health treatment.