How well do you connect with JOY?
For each of the following statements, please assign a score of “Very True”, “True”, or “Not true.”
1. I practice a self care habit (exercise, meditation, journaling) DAILY.
Very True
True
Not True
2. I get 6-8 hours of sleep on most nights.
Very True
True
Not True
3. I take time to enjoy the simple pleasures of life.
Very True
True
Not True
4. I turn off electronics (e.g. phone, TV, computer) and make an effort to be present and “in the moment”.
Very True
True
Not True
5. I gather with friends/family on a regular basis.
Very True
True
Not True
6. I smile and laugh on a daily basis.
Very True
True
Not True
7. I practice gratitude daily.
Very True
True
Not True
8. I am a generous spirit.
Very True
True
Not True
9.
It is easy for me to show compassion and kindness to others.
Very True
True
Not True
10. I allow myself to be playful.
Very True
True
Not True
11. Using my creativity/imagination/ingenuity is important to me.
Very True
True
Not True
12. I connect to nature, music, or spirituality regularly.
Very True
True
Not True
Scoring:
For each Very True – assign a score of 2.
For each True – assign a score of 1.
For each Not True – assign a score of 0.
Let’s debrief your score! If you scored:
19-24:
Congratulations, you’ve mastered this! I hope this assessment serves as a simple reminder that
achieving joy and happiness requires regular activities to revitalize your heart and spirit.
13-18:
Almost! Want to take it up a notch? There have been numerous research articles showing that
gratitude increases happiness. One of my favorite activities is to start a gratitude journal where you
would make a daily entry chronicling item(s) you are thankful for. The days that are the most challenging
to journal are usually where I find the best “nuggets” of happiness and inspiration.
7-12:
You’re on your way! You are making an effort to achieve joy, but perhaps your actions aren’t
consistent. Consider increasing the quantity activities you do or adding something new. An easy way to
get to the next level is to turn your favorite happiness evoking activity into something you do daily.
1-6:
Thank you for courageously taking this assessment and answering truthfully! Just a few questions I
would encourage you to think about before making any changes. Why did you take this assessment? Do
you feel disconnected from joy and happiness? Do you want to reconnect with joy?
To increase the amount of joy in your life, let’s start small. Find one item to appreciate or to do that
brings you joy on a daily basis. I’ve asked over 1000 people what brings them joy and here are some of
my favorite answers. Hopefully you’ll draw inspiration from this list.
Volunteering/giving and helping others
Spending time with animals
Spending time with family and friends
Exercise/long walks/yoga/gardening
Enjoy nature/outdoors
Cooking
Reduce number of work hours
Enjoy music/arts
Spirituality
Reading
Dancing
Meditation
Learn new things
Creative activities: painting, photography, singing
Daily statements of gratitude
Being fully present to an experience
Nahille Natour, MD
Inspiring Balance, LLC
www.inspiringbalancecoaching.com