You know that electric buzz you feel the night before a vacation? That tiny lift in your step when you’ve got dinner plans with someone you love? Or that warm little glow when you check your calendar and remember you’ve got a phone call scheduled with a friend who “just gets you”?
That’s anticipation—and it’s one of the most powerful, underrated forces for fueling everyday happiness.
In a world that often pushes us to be productive every waking minute, we forget the joy of simply looking forward to something. But neuroscience and happiness research both show us that anticipation is a happiness amplifier. It boosts our mood, keeps us engaged, and gives us something to hold onto when life feels a little heavy.
So here’s one of my simplest, most effective happiness practices: Always have something to look forward to. Always.
The Psychology of Anticipation
Psychologists call it “positive expectancy.” It’s the emotional reward we get not just from experiences themselves, but from the expectation of them.
Research has found that people often derive as much—if not more—happiness from anticipating an experience as they do from the experience itself. In other words, looking forward to the beach might make you as happy as sitting on it.
We’re wired to look ahead. It’s a form of hope. A signal that there’s good still coming. And when we give ourselves intentional moments to look forward to, we build resilience, joy, and a reason to keep going through the muck of our day-to-day.
Think Big, Medium, and Small
Not everything we look forward to has to be a grand gesture. You don’t have to be planning a two-week Mediterranean cruise to benefit from this practice (though if you are—good for you!).
Here’s how I break it down:
1. Big: Dream-Level Plans
These are your bucket list moments or the ones that require more planning, money, or time. Think:
A vacation or weekend getaway
Attending a conference that excites you
Celebrating a milestone (a big birthday, an anniversary, a goal achieved)
You don’t need 10 of these on your calendar. One or two a year is often enough. But just having it scheduled on the calendar gives your brain something to latch onto. It creates a light on the horizon.
Pro Tip: Put a picture of the destination on your desktop or fridge. Visual cues help anchor anticipation in your daily life.
2. Medium: Treats and Traditions
Medium-sized look-forwards are often the most flexible and fun. They don’t require plane tickets, but they’re more special than the everyday. Examples include:
Going out for sushi or BBQ at your favorite spot
A movie night with your partner or kids
Trying out a new cocktail recipe on Friday night
Hosting a game night or attending one
Planning a pinball marathon (yes, I count this as essential!)
These events create short-term excitement and routine happiness. They break up the monotony and add flavor to the week.
Try this: At the beginning of each week, schedule one medium-sized thing to look forward to. You’ll immediately start the week with a reason to smile.
3. Small: Daily Joy Points
These are your “micro-anticipations.” The little things that give a quick hit of dopamine. They may seem insignificant, but stack them up and they make a huge impact.
A 10-minute phone call with a friend
Your morning coffee in your favorite mug
A walk around the block while listening to your favorite podcast
A post-it note of encouragement you leave on your mirror the night before
You can even create tiny rituals: “Every Thursday, I send one gratitude text. Every Tuesday, I try a new Spotify playlist. Every night, I read one poem before bed.” These small joys remind us that life doesn’t have to be big to be meaningful.
The Secret: Schedule It
This is where most people fall off: they want something to look forward to… but they don’t schedule it. They leave it to chance. And then the days fill up with work and distractions and “maybe next week.”
Don’t leave joy to chance. Put it on the calendar.
Block off the lunch with a friend. Book the massage. Write “Fire pit and s’mores night” in permanent marker.
We plan meetings, deadlines, and dentist appointments—but we forget to plan joy. Make happiness as non-negotiable as your next Zoom call.
What If You Don’t Have Anything Right Now?
Maybe you’re in a season where nothing exciting is happening. No trips booked. No friends nearby. Maybe even joy feels like a distant memory.
Start small. Start with one thing tomorrow. Maybe it’s “walk around the park with my favorite playlist.” Or “text my cousin and catch up for 5 minutes.” Or “brew the really good coffee instead of the usual stuff.”
Then stack another the next day. And another.
Happiness doesn’t demand extravagance. It just wants your attention.
Final Thoughts: Hope on the Horizon
I’ll leave you with this simple idea I live by:
“Happiness isn’t just about feeling good now. It’s about knowing there’s good ahead.”
When we give ourselves something to look forward to—big, medium, or small—we create a life where joy is always on the horizon. We build a rhythm of hope. And when tough days hit (and they will), we know: something better is coming.
So today, go schedule something. Book it. Plan it. Circle it.
Because the future you? They’re already smiling just thinking about it.
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Let’s stay connected, Phil – The Happiness Instigator