I started a things i am looking forward to journal a few months back when I realized my brain was stuck in a loop of focusing entirely on my "to-do" list instead of my "to-enjoy" list. It's funny how we spend so much time planning for the stuff we have to do—like paying bills, answering emails, or finally cleaning out that junk drawer—but we rarely give the same mental energy to the things that actually make us happy. Honestly, sitting down and writing about what's coming up has become the best part of my morning routine. It's a total game-changer for my mood.
The whole concept is pretty simple, but the impact is huge. Instead of just letting life happen to you, you're actively scanning your future for bright spots. It doesn't have to be a big, fancy leather-bound book or anything. I just use a plain old spiral notebook I found in a desk drawer. The magic isn't in the paper; it's in the shift in perspective.
Why Anticipation is a Secret Superpower
We talk a lot about being "present" and "mindful," which is great and all, but I think we undervalue the power of anticipation. There's actually some cool science behind it. When you think about something good that's going to happen, your brain releases dopamine as if you're already doing the thing. It's like getting a double dose of happiness: once when you're looking forward to it, and again when it actually happens.
Keeping a things i am looking forward to journal lets you stretch out those good vibes. If I have a trip planned for three months from now, writing about it today makes me feel that excitement right now. It turns a one-week vacation into a four-month experience of joy. Plus, on the days when everything feels like a bit of a slog, having a written reminder that "hey, something cool is coming" helps pull me out of the funk.
There Are No Rules for Your List
The best part about this kind of journaling is that there are absolutely no rules. Some people think they need a major event—like a wedding or a promotion—to have something to look forward to. But I've found that the little things are actually more important for my daily sanity.
My journal is a mix of the massive and the mundane. On any given Tuesday, my list might look like this: * The first sip of coffee tomorrow morning. * That new episode of my favorite show dropping on Thursday. * The weather forecast saying it'll be cool enough for a sweater on Friday. * Meeting up with a friend for a walk on the weekend. * A package arriving in the mail.
It sounds almost silly when you see it written down, doesn't it? But seeing it there in ink makes it real. It reminds me that even if the workday is stressful, there's a reward waiting for me on the other side.
How to Get Started Without Overthinking It
If you're someone who stares at a blank page and feels a bit paralyzed, don't worry. This shouldn't feel like another chore. You don't need to write pages and pages of prose. Sometimes I just bullet point three things and call it a day.
I usually try to categorize my thoughts to help the ideas flow. I think about my things i am looking forward to journal in three different "time buckets."
The Immediate Future (The Next 24 Hours)
What's happening tonight or tomorrow? Maybe it's just the fact that you're going to have a quiet house for thirty minutes, or you're planning to cook a meal you really love. These are the "micro-joys" that keep the engine running.
The Near Future (The Next Few Weeks)
This is for things like concerts, birthdays, or even just a haircut. It's the stuff that's on the calendar but hasn't arrived yet. Writing about these helps build that healthy anticipation I mentioned earlier.
The Long-Term Future (Months or Years Away)
This is the big stuff. Career goals, big travel plans, or personal milestones. I don't write about these every day, but keeping them in the back of my mind helps me stay motivated when the daily grind gets heavy.
Dealing With the "I Have Nothing to Look Forward To" Days
We all have those days where everything feels grey. Maybe you're burnt out, or maybe life just feels stagnant. When I open my journal on those days, I sometimes find myself drawing a total blank. It's frustrating, but it's actually the most important time to keep writing.
When I can't find something to look forward to, I realize I need to create something. It's a wake-up call. I'll literally stop journaling, pull out my phone, and text a friend to grab lunch next week. Or I'll buy a $5 ebook I've been wanting to read. Suddenly, I have something to add to the page.
The journal becomes a diagnostic tool. If the pages are empty, it's a sign that I've stopped prioritizing my own happiness. It pushes me to be more intentional about scheduling joy into my life.
Making the Journal Part of Your Routine
I've found that the best time to write is either first thing in the morning or right before bed. If I do it in the morning, it sets a positive tone for the whole day. It's like putting on a pair of glasses that helps me spot the good stuff as I move through my schedule.
If I do it at night, it helps me clear my head. It's easy to lie in bed and worry about everything that went wrong or everything I have to do tomorrow. By focusing on what I'm looking forward to instead, I'm training my brain to settle down into a more peaceful state. It's way better than doomscrolling on social media, that's for sure.
What If Things Get Cancelled?
This is a valid fear. Sometimes you look forward to something, write about it for weeks, and then it falls through. It sucks. But I've realized that the disappointment of a cancelled plan doesn't take away the weeks of happiness I got while I was looking forward to it.
The things i am looking forward to journal isn't about guaranteeing that everything will be perfect. It's about the mental state of hope. Even if the concert gets rained out, the excitement you felt leading up to it was still a real, positive emotion that benefited your mental health at the time.
Final Thoughts on the Process
You don't need to be a "writer" to do this. You don't even need to have good handwriting. Half the time, my journal looks like a series of scribbles that only I can decode. It's not for anyone else to read; it's a private conversation with yourself about the things that make life worth living.
If you're feeling a bit stuck or like the days are just blending together in a blur of chores and obligations, give this a shot. Grab any piece of paper and write down three things—no matter how small—that you're excited about. You might be surprised at how quickly your perspective starts to shift. Life feels a lot lighter when you're constantly reminded that the best parts are still on their way.