5 Simple Ways to Build Anticipation and Boost Happiness

If I took a look at the next seven days on your schedule, how much of it would you say is stuff you can’t wait to do? Happiness, to a great extent, is having something to look forward to. It is savoring what’s coming up. Be willing to get excited—even about that piece of cake you’ve held off all week to eat or that friend you finally carved out time to see tomorrow. The happiness trigger of anticipation is easy to pull off, but you must be intentional about it. In other words, you must do one of two things: 

• Notice what’s already in front of you to look forward to. 

• Create something to look forward to. 

 When I was growing up, my parents always told me if I was bored, it was my fault. It meant I was waiting on someone else to entertain me rather than using my own creativity to find something constructive and interesting to do with my time. As adults, we often aren’t bored (there’s too much to do to be bored!), but we can fall into the rut of routine, feeling that every day is nothing but a series of to-dos to be checked off. How often do you wake up genuinely excited about the day ahead? What would it take to make that your reality?  

Here are some practical ideas to get you started. 

Five Simple Ways to Build Anticipation

 1. Set a goal. 

It is impossible to be happy without goals. Now, your goal doesn’t have to be to conquer the world. But your life needs an aim. “This week, I’m going to jog a total of 10 miles.” “Next year, we are going to take our dream vacation to Paris.” “In five years, I’m going to be completely out of debt.” Set meaningful goals with a reasonable timeline. Close your eyes and imagine yourself achieving the goal. 

2.  Make a list of simple pleasures. 

It’s easiest to activate the happiness trigger of anticipation if you don’t have to always come up with ideas on the spot. Instead, set aside a few minutes to make a list of simple pleasures. You might even write them on individual small pieces of paper and put them in an anticipation jar. Then pull one out whenever it’s time to add something new to your calendar. 

3. Talk about it. 

Don’t keep your excitement to yourself. What are you most looking forward to? Share with a friend. Talk about why it’s meaningful to you. Verbalize what it’s going to feel like when the moment comes. 

4. Add to the joy. 

When you’re intentional and you begin talking about something you’re looking forward to, something fun happens. You start to think of ways you can make the moment even more meaningful. Maybe you invite someone to join you. Perhaps you incorporate other happiness triggers to multiply the effect. For example, you create something to look forward to that you’ve never done before (happiness trigger: novelty) or you surprise someone in need with something that will really bless them and savor their reaction (service). Get creative. Add to the joy. 

5. Count down. 

Remember when you were a kid and you knew exactly how many days were left until school was out for the summer? Much of the fun was in the countdown. The same is true with intentionally creating anticipation. Be a kid about it. Count down. Write it on the white board in your office or change out a sticky note on the refrigerator or bathroom mirror every day. The moment is getting closer every day.