Anticipatory joy: how to harness the power of looking forward

Ever noticed how the lead-up to an event can feel just as exciting - if not more so - than the event itself? That rush of happiness is what we call anticipatory joy.

If you're anything like me, you might spend hours researching the best restaurants on TripAdvisor, already planning what you’ll order for each course, or eagerly mapping out every detail of your trip to Mallorca, even though it’s still months away. This phenomenon has the power to reshape our mood and outlook, making us feel a whole lot happier while we wait for the fun to begin.

How does anticipatory joy work?

Anticipatory joy is that buzz of excitement you feel when you’re looking forward to something great. It’s the thrill of planning a trip, picturing yourself by the pool with a strawberry daiquiri, or imagining the laughter of an upcoming night out with friends. Your mind is already living in the future, savouring the moment before it even arrives.

Evidence from an fMRI study on wellbeing and anticipation for future positive events suggests that the joy we experience in anticipation can be as powerful as the joy of the actual event itself. This is because our brains release dopamine, a neurotransmitter associated with pleasure and reward, during anticipation. As we dream about future experiences, our minds create positive emotions that can significantly boost our overall wellbeing.

Why it matters to look ahead

Anticipatory joy is more than just daydreaming. It’s a mental lifeline that helps us navigate life’s stresses and challenges. Having something positive on the horizon can boost your mood, shift your perspective, and even make tough days feel more manageable.

Studies consistently show that people who cultivate anticipation for enjoyable experiences tend to have a more optimistic outlook on life. Whether it’s a small treat, like a weekly Krispy Kreme, or something bigger, like an upcoming holiday, the act of looking forward can transform how you approach your day.

4 ways to harness anticipatory joy

If you’re thinking, “This all sounds great, but how do I harness it for myself?” Don’t worry - I've got you covered. Here are some actionable tips:

1. Plan regular 'joy breaks' throughout your day
   Anticipating a break can be just as rewarding as the break itself. Schedule time for activities that you enjoy - like a walk in the park, grabbing an iced matcha latte from your favourite café, or enjoying a peaceful evening curled up with a good book. These moments in the day become your emotional pick-me-ups, giving you something to look forward to.

2. Get it in the diary
   Between endless to-do lists and life’s general madness, it’s easy to forget to schedule the good stuff. But here’s the thing: joy doesn’t just happen - you’ve got to make room for it. Whether it’s a date night with your partner, brunch with your besties, or an unapologetically indulgent solo evening (yes, that bubble bath is essential), planning something ahead gives you a guaranteed mood booster to look forward to. So, go on - block out that time like it’s the most important meeting of the week. Because it is.

3. Focus on what you can control
   Life isn’t always sunshine and rainbows, and when things get overwhelming, it helps to zoom in on what’s actually within your control. You might not be able to fix every stressful situation, but you can decide to schedule moments of fun and relaxation into your day. It’s all about finding that balance between responsibilities and enjoyment, so you’re never too far away from your next moment of joy.

4. Appreciate the here and now
   While daydreaming about future joys is fantastic, don’t forget to live in the present moment too. Take a moment to practise gratitude for the good things happening right now, even if they're small. By balancing anticipation with appreciation, you’ll experience a richer sense of happiness.

When anticipatory joy becomes a lifeline

When you're navigating stressful times or facing bigger life challenges, anticipatory joy can be a lifeline. Knowing there's something to look forward to can offer a much-needed sense of emotional relief and help maintain a positive outlook. Even on the toughest days, the mere thought of an upcoming joy - whether it's a movie night or a weekend getaway - can make all the difference. It's often these small, anticipated moments that give us the strength to push through the grind and find hope on the horizon.

Anticipatory joy isn’t just about waiting for good things to happen - it’s about creating a mindset that celebrates the upcoming moments of happiness, no matter how small. By planning experiences, setting achievable goals, and appreciating the present, you can fill your life with consistent moments of joy.

So, what’s the next joyful moment you can pencil into your diary? Start planning - it’s time to give yourself something to look forward to.