The Anticipation Habit
Anticipation as a Source of Happiness
Research shows that the anticipation of a positive future event makes people happy. In fact, it turns out that the common German saying, "Vorfreude ist die schönste Freude", which translates to "anticipation is the greatest joy”, is often true: For example, a 2010 study published in Applied Research in Quality of Life involving 1,530 people found that vacationers reported higher happiness during the planning stages than during the trip itself. In psychology, this is known as the “Anticipation Effect”. Scientists report that thinking about or mentally simulating future enjoyable events activates the brain’s reward systems and releases dopamine, the same feel-good chemical involved in pleasure and motivation.
Mood and Motivation: The Power of Positive Anticipation
Beyond simply feeling good, thinking ahead to enjoyable upcoming events can lift your mood, boost motivation, and even help you manage stress. Daily diary studies during the pandemic found that people who frequently thought about future positive things experienced higher positive emotions, better control, and stronger motivation, even in stressful circumstances.
The phenomenon of anticipatory consumption, from planning a vacation to looking forward to a special meal or gathering of friends, demonstrates that just having something to look forward to delivers significant psychological rewards. In one broad survey, 61% of people reported mood boosts from simply having a holiday on the calendar, and 78% said it made them more motivated day-to-day.
How to Create the Habit
In the Happiful Planner, there is an “I’m Excited About” section (right after the “I’m Grateful For” section). It’s designed to prompt you to spend a moment thinking about desirable upcoming events in your life. By writing down what you’re excited about, you are forced to be clear and specific about that future event you are looking forward to. Writing down something you're excited about helps your brain simulate a positive future experience, triggering dopamine and creating that jolt of pleasure and increased motivation.
When you combine the “I’m Excited About” section with the planner’s sections for Gratitude Journal, Affirmations, and end-of-day reflection (where you record both Today’s Wins and How I’ll Improve), you build a simple but powerful ritual that builds mindfulness, positivity, focus, gratitude, and happiness.
Why It Works: A Simple Science‑Based Ritual
Reward Simulation: Imagining positive events triggers dopamine and pleasurable brain activity.
Increased Optimism: Regular anticipation strengthens optimism, which drives sustained motivation and coping strength.
Stress Buffering: Focusing on upcoming joy helps reduce negative rumination and supports recovery after stress.
Micro‑joy Practice: It’s not just big events — anticipating simple daily joys adds up via vorfreude to lift overall well‑being.
Using the Happiful Planner with its "I’m Excited" section makes this process easy and intentional, giving you a habit that primes positivity, motivation, and well‑being. (The Happiful Planner also helps you engage in other beneficial daily habits and plan your next day.)
The Happiful Planner is free and ready to use. Just print out several copies and fill one out at the end of your workday each day.
