How to Get Started And Keep Going

As promised here are step by step instructions for starting your Joy Catcher Journal. 

1. Set an intention. As you go about your daily routine, with your phone in your pocket make an intention to notice any stirrings of joy, pleasure, interest or any other positive emotion. The object or the event that triggers the emotion could be something easily found in your daily round. It could be a smile on your child’s face, a pan of freshly baked muffins, your dog sprawled on the sofa,  or the way sunshine pours in through your kitchen window. Of course, if you happen to see a spectacular sunset or a magnolia tree covered with blooms don’t let it slip away unnoticed.

2. Pause. Stop doing what you are doing and let the fullness of this moment sink in: the feelings, the physical sensations and whatever else may be triggered: thoughts, memories, longings. 

3. Take the photo of the object or the scene that triggered the emotion.

4. Jot down a few words about what emotions got triggered or any other reflections on the experience. Most likely, you will want to do the writing later on, at a more convenient time. And that’s great, because you will be connecting again with that special moment and all those positive emotions. You will be creating a photo-journal of positive experiences, no matter how fleeting. Don’t skip the writing part, even if you are going to write one sentence or even one word only. Images you will be capturing with your phone and the emotions stirring in your heart all belong in the right brain domain. By adding a few words, you are inviting your left brain which governs language, to complete the experience.

5. Decide on the recording method. The easiest way would be to create a private Instagram account where you can post your photos and your written reflections. It is important to make your account private, otherwise you will be constrained by worries about how your entries may be judged by others.

6. Review, re-live and savour the captured moment any time you wish. As often as you wish. Especially on days when gloom or boredom threaten to envelop you. Then again, gloomy and boring moments can result in interesting photos and deep reflections. It’s all good.  

And that’s it. At the intersection where technology, psychology, neuroscience and contemplative practices meet, lies a simple habit that can change the way you go through your day-to-day life. To use the words of Rick Hanson, one of world’s leading authorities on mind training, you will be “hardwiring happiness”.  But don’t take my word for it. Try it for one month and see for yourself.