With winter in full force today, I’ve been working on a list of things in my life that spark joy to ward off the winter blues. This is a variation of a gratitude exercise that I do with my coaching clients – and something I try to revisit on a semi-regular basis.

I often have difficulty reminding myself what things spark joy when I’m feeling symptoms of depression and anxiety. Many of my friends and clients do as well.

So it helps to do this exercise when I’m on an upswing, and be kind to myself when these things don’t seem like they’ll help. Sometimes the act of making the list is enough to spark positive feelings.

I write out a combination of big things and little things – when I don’t have the energy to travel or adventure, I may still find joy from slicing carrots with my sharp knife, stirring a pot of beans, or cuddling with my sweet puppy. The act of doing something small but satisfying helps to start a positive domino effect in my daily life.

Here’s my list this week.

My red Heath serving bowl, a birthday gift from Devon. And filling it with greenery, such as the parsley tabbouleh picture above. It’s this Ottolenghi recipe.

Chopping and slicing things with a very sharp knife. I purchased a new Kyocera knife as a replacement for one that chipped. At some point, I’ll get a new one with their warranty, but after stalling for a while, I finally just decided to bite the bullet and spend the $30 with industry discount at Sur La Table.

Planning trips, and traveling. I had a few big trips on my to do list this year: my favorites were Florida (twice) and Denver, Colorado! Every year I go with a small group of friends on a spring excursion. We’ve done DC, London, Disney World. I can’t tell you how much I enjoyed Disney. I’d like to go back this year. Bonus points for silly out takes from warm beaches.

Helping other people find their passion in life. Life is too short to be drifting down the wrong path. There is a world to explore, and people in need to be of service to. For you Wellesleys out there: Sed Min for the Win.

The feeling of having written something. I do wish that I enjoyed the writing process more – but it’s often difficult to feel like I’m in the zone. That said, the joy of having written is strong!

The ocean. I’ve been blessed to have lived most of my life near the ocean. I love the vivid color of the sea, the lapping of waves, gathering sea glass and worn rocks. It’s a perfect place of contemplation. I like walking past others who walk on the beach alone, a brief nod of solidarity and of knowing.

Acquiring new books at my local bookstore. Or even the non-local ones – I like getting books on trips, and visiting bookstores in different places.

Adding a finished book to my Goodreads “read” list. It’s really nice to see everything I’ve read in one place, and to see the virtual shelf growing. Even on days when I feel like I’ve accomplished nothing, I can see that I’ve read and haven’t given up on learning and exploring.

My sweet bean, Bertram the Frenchie. I adore getting to spend time with him, head into the outdoors on adventures, and see him taking true pleasure in chowing down on whatever is in front of him. He likes sitting on my lap and watching the world. He loves people – it’s actually quite nice to have a social puppy that is different than my own nature.

What would you put on your list?