Matt D'Avella - I tracked my mood for 1 year
The speaker tracked their mood daily for a year, rating each day from -1 to +2, to identify patterns in their happiness. Initially, it was challenging due to frequent mood changes, but over time, a system emerged. The speaker shared specific examples, such as a frustrating day spent on a DIY project and a joyful day involving simple pleasures like eating donuts and playing a video game. After a year, the data showed 69 amazing days, 169 good days, 98 fine days, 25 bad days, and 4 awful days. The key insight was that happiness stemmed from spending quality time with loved ones, engaging in fun activities, and maintaining a balanced work life, rather than from significant achievements. The speaker concluded that happiness isn't about avoiding bad days but learning from them, and that tracking details can help see the bigger picture.
Key Points:
- Track daily mood to identify happiness patterns.
- Simple pleasures and quality time boost happiness more than big achievements.
- Balance work and leisure for better well-being.
- Learn from bad days instead of trying to eliminate them.
- Detailed tracking helps understand overall happiness trends.
Details:
1. 📊 Mood Tracking Journey
- Tracked mood daily for a year, providing consistent data points for analysis.
- Used a spreadsheet to objectively determine happiness levels.
- The tracking involved assigning a numerical score to mood each day, allowing for quantitative analysis over time.
- Identified patterns in mood fluctuations in relation to external factors such as weather, work stress, and social interactions.
- Enhanced self-awareness and emotional regulation by observing trends and triggers in mood data.
- Shared mood tracking results with a mental health professional, leading to more personalized therapy sessions.
2. 🔍 Discovering Patterns
- Each night, I rated my day on a scale from -1 to +2 to systematically uncover patterns in my happiness levels.
- Initially, it was challenging to identify consistent patterns due to the daily fluctuations in mood.
- The rating scale facilitated a structured approach to assess daily experiences and emotional responses.
- Over time, subtle patterns emerged indicating that certain activities and social interactions had a significant impact on my happiness ratings.
- For example, days involving physical exercise or meaningful social engagements often received higher ratings.
- The process highlighted the importance of specific daily actions and their correlation with overall happiness, providing actionable insights for improving well-being.
3. 🔧 Developing a System
- The system enabled tasks to be completed on the same day, often within the same hour, demonstrating significant efficiency gains.
- Continuous experimentation played a crucial role in refining the system, ensuring it remained effective and adaptable.
- The system was customized to meet individual needs, which enhanced its overall effectiveness and user satisfaction.
- Specific strategies included rapid iteration and feedback loops, which helped identify areas for improvement quickly.
- The tailored approach meant that users could leverage the system according to their specific requirements, leading to higher productivity.
4. 📅 Memorable Days
- January 6th: Spent 6 hours drilling eight holes into a wall, resulting in a negative experience scored at -1, indicating significant frustration or difficulty.
- March 20th: Enjoyed two donuts and spent quality time playing 'Last of Us,' leading to a positive experience with a score of +1, reflecting leisure and enjoyment.
- October 13th: Notable personal milestone with Natt's pregnancy announcement, marking a significant life change.
5. 📈 Yearly Mood Insights
- Over the past year, mood tracking revealed 69 amazing days, 169 good days, and 98 fine days, indicating a generally positive trend.
- The data suggests that implementing more activities on 'fine' days could potentially elevate them to 'good' or 'amazing' days.
- Comparing the quarterly results, the second quarter had the highest number of amazing days, suggesting possible seasonal influences or successful interventions during this period.
- The consistent tracking highlights the value of regular mood assessments in identifying patterns and potential areas for lifestyle adjustments.
6. 💡 Key Happiness Insights
- The speaker experienced 25 bad days and four awful days in the year, indicating that while there were challenges, the overall year was positive.
- The real insight is that happiness was derived not from major achievements, but from simpler pleasures such as spending quality time with loved ones, having fun, and working just enough.
- Happiness involves learning from bad days rather than trying to eliminate them entirely.
- Tracking the details of daily life can provide valuable insights into what contributes to happiness.