The Happiness Project

"For every minute you are angry, you lose sixty seconds of happiness."

"For every minute you are angry, you lose sixty seconds of happiness," is a powerful reminder of how much time we waste when we let negative emotions, like anger, control us. Anger can consume us, affecting not only our mood but also our well-being and relationships. When we hold on to anger, we are letting go of the precious moments that could be spent experiencing joy, peace, and gratitude. This quote encourages us to let go of anger quickly, as it steals our happiness and prevents us from fully enjoying life. It’s a call to focus on the positive, to not allow anger to take away what truly matters: the ability to appreciate and be grateful for the good things in our lives.

This challenge really made me reflect on what I want to focus on this year. At first, I had no idea what kind of creative project I wanted to take on. Initially, I considered making a vision board using old magazines, and then covering it in resin, turning it into something permanent with goals I’d be more likely to achieve. However, creating a vision board on Pinterest might yield similar results. I've always struggled with sticking to things. I liken myself to a sticky note: in the beginning, I stick very well, but over time, I lose my grip and eventually fall off the surface.

While this goal seemed like a fun, creative idea, I started questioning what I would do with my vision board once all my goals were achieved. Would I hang it up somewhere as a conversation starter? Or would I feel too embarrassed to display it? I had no idea what to do with the finished product. Then, I thought more deeply about the purpose of a vision board. It’s meant to make goals attainable. I asked myself, What is the goal I want to achieve this year? My answer: I want to find happiness.

Now, I’m not saying I wasn’t happy in 2024, but I certainly spent a lot of time complaining. It’s hard living in a place where six months of the year are too cold to enjoy the activities I love. So, this year, I’ve decided to focus on being happy and showing gratitude for the things I have.

How do I plan to achieve this goal? How does one practice gratitude? Fortunately, it’s quite simple. There’s a step-by-step process:

1. Buy a gratitude journal with daily prompts. I can easily find one online through Amazon, or visit a bookstore like Indigo to find one in person. The in-person option would be better so I can choose a journal with the right structure.

2. Set a time and date to write in the journal every day. Sticking to a routine is a challenge for me, but even if I miss a day, I will go back and catch up on the gratitude entries I missed.

3. Set an alarm to remind myself to write in the journal. This will help me stick to the plan and ensure consistency.

4. On December 31, 2025, I will reflect on what I wrote. I’ll take some time to look back on the journal and reflect on my growth before the new year starts.

Another idea I have is to write down any positive moments or good days on small pieces of paper and store them in a jar. I’ll keep the jar in a convenient place, and on December 31st, I’ll read through the notes to reflect on how much I’ve grown throughout the year.

You might be asking, Why happiness? I want to focus on the good things in my life, simply because I am alive. This desire may stem from recent events. The past year has been tough—there’s been a lot of negativity—but I want 2025 to be the year of happiness and gratitude.

Life is too short to complain about everything. My mindset has already started to shift. I could easily complain about going to work every day, about waking up early, about the rising costs of housing, groceries, shopping, and gas. I could complain about bad drivers cutting me off. There are plenty of everyday things to complain about. But instead, I choose to be grateful that I’m alive, that I get to drive to work instead of taking the bus, and that I can help patients who need guidance. I have all these opportunities every day, and not everyone is fortunate enough to have that.

We live in a world where poverty is still an issue. There are children around the world dying from starvation. People are homeless, living on the streets, and sometimes freezing to death. I am lucky to have a place to call home, and I’m fortunate to have an amazing family. My parents have been married for 35 years, and I don’t have to experience the pain of divorced parents. I have a wonderful relationship with my sisters, and we rarely argue. I’m also fortunate that I married into a family who welcomed me with open arms and made me feel like part of their own. Many people struggle with their in-laws due to differences or resentment. It’s hard when families don’t get along, and I’m so grateful that I don’t have to deal with that.

I’m also thankful for my job in healthcare, which provides me with regular hours, great benefits, paid time off, and the ability to save money each month. I’m able to have a dog, who brings so much joy into our lives. I don’t have to worry about where my next meal is coming from or if I can make ends meet. Everything I have in life feels rare, as though the stars have aligned perfectly.

Happiness, though often sought after, is not always an easy state to achieve or maintain. It is not something that can be obtained through material possessions or external circumstances alone. True happiness comes from within, through a mindset shift that focuses on gratitude, appreciation, and mindfulness. It’s about finding contentment in the present moment, regardless of what may be lacking or what challenges we face. While happiness can be influenced by our surroundings and relationships, it’s our internal response that ultimately shapes how we experience life. By focusing on the positives and making the conscious choice to embrace joy, we can cultivate lasting happiness that transcends fleeting moments of pleasure or success.