What’s On Your Joy Plate?

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Quiz Questions

1.
You see a gorgeous sunset on your drive home. You...
- A.
  Pause, take it in, then text a friend “look up right now.”
- B.
  Think “wow, pretty” and keep driving.
- C.
  Pull over and snap a photo to post before you’ve really looked.
- D.
  Pull over and soak it in quietly, just for you.
- E.
  Don’t notice it until you see someone else’s post about it.
2.
You get great news at work. You...
- A.
  Feel a quick “yay” and move on to the next task.
- B.
  Let it sink in for a minute, then call someone who’ll be thrilled.
- C.
  Feel proud and keep it to yourself.
- D.
  Text three people before it’s even sunk in.
- E.
  Post about it, even though inside you feel kind of flat.
3.
Someone gives you a genuine compliment. You...
- A.
  Say thanks and forget it by lunch.
- B.
  Don’t really feel it, but you’re glad other people heard it.
- C.
  Screenshot it and share it before it lands.
- D.
  Let it land, then pay one forward to someone else.
- E.
  Replay it privately all day.
4.
Your gratitude practice looks most like...
- A.
  Sharing what I’m grateful for, usually on the run.
- B.
  A quick list I check off and close.
- C.
  A quiet journal nobody else sees.
- D.
  Naming it, sitting with it, and telling someone.
- E.
  Honestly, mostly what I post online.
5.
At the end of a good day, you...
- A.
  Replay a favorite moment and tell someone about it.
- B.
  Have already told everyone about it, but feel oddly empty.
- C.
  Savor it quietly before bed.
- D.
  Mostly remember how it looked in the photos.
- E.
  Know it was good, but you’re already on to tomorrow’s list.
6.
When a friend shares good news with you, you...
- A.
  Say congrats and move on.
- B.
  Stop, ask questions, and celebrate with them.
- C.
  Feel genuinely happy for them, but don’t say much.
- D.
  Fire back lots of exclamation points while doing three other things.
- E.
  Comment publicly so people see you’re supportive.
7.
On vacation, you’re most likely to...
- A.
  Spend a lot of it taking photos to share.
- B.
  Enjoy it, but the days blur together.
- C.
  Soak in every moment and keep it mostly to yourself.
- D.
  Savor the moments, then share a few stories when you’re home.
- E.
  Plan around what will look good later.
8.
Which sounds most like you?
- A.
  “I’m so efficient I skip the feeling part.”
- B.
  “I feel joy deeply, but I’m private about it.”
- C.
  “I notice the good. I just don’t stop for it.”
- D.
  “People think I’m joyful. I’m not sure I feel it.”
- E.
  “I notice it, feel it, and share it most days.”
9.
When you hit a big goal (a race, a project, a milestone), you...
- A.
  Take time to feel proud, then celebrate with people who matter.
- B.
  Announce it right away, then move on.
- C.
  Celebrate quietly, but feel a little awkward telling people.
- D.
  Post the photo, but the moment itself felt a little hollow.
- E.
  Check it off and set the next one.
10.
During good moments, your phone is...
- A.
  Always out. Capture first, feel later.
- B.
  Not really the issue. I just move on quickly.
- C.
  Put away. These moments are just mine.
- D.
  Away for a bit, then out to share with someone I love.
- E.
  Out, because if it’s not shared, did it even happen?
11.
Small joys (good coffee, a favorite song, warm sun) usually...
- A.
  Turn into a quick story or post.
- B.
  Get a quiet moment of appreciation.
- C.
  Get a pause, a smile, and sometimes a text to a friend.
- D.
  Slip by unless they’re worth showing someone.
- E.
  Register for a second, then they’re gone.
12.
When life gets busy or hard, your joy...
- A.
  Becomes something I hold privately to get through.
- B.
  Gets squeezed into quick updates on the go.
- C.
  Is mostly a brave face for other people.
- D.
  Still shows up in small moments I stop for and share.
- E.
  Shrinks to a quick “well, at least...”

Quiz Outcomes

1.
The Sugar High
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You're great at spotting the good. The sunset, the kind text, the perfect cup of coffee. You see it, you think "that's nice," and then you keep scrolling. Your joy is real, but it burns off fast, like a sugar high. Why it happens: Psychologist Rick Hanson describes the brain as Velcro for bad experiences and Teflon for good ones. Noticing gets the good in, but without a pause, it slides right back off. Your next macro: Allow. The next time you notice something good, stay with it. Count to twenty. Let it land before you move on.Check your inbox! Your 7-Day Joy Macros™ Challenge is on its way.
2.
The Rushed Plate
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You photograph the sunset instead of seeing it. You announce the win before you've felt it. You're efficient, you're generous, and you report everything to the people you love. The one thing you skip? The feeling part. Why it happens: Holding still can feel unproductive, especially for high achievers. But the pause is where a good moment starts to become part of you. Skip it, and you're serving a full plate with no protein on it. Your next macro: Allow. Before you reach for your phone, give the moment 20 seconds. Feel it first. Share it second.Check your inbox! Your 7-Day Joy Macros™ Challenge is on its way.
3.
The Private Pantry
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You feel joy deeply. You notice the good and you let it sink in. But you keep it to yourself, tucked away like treasures in a private pantry. It's real joy. It just never fully absorbs, and it never gets to feed anyone else. Why it happens: Psychologist Shelly Gable's research on sharing good news suggests that telling someone who responds warmly can boost good feelings beyond the moment itself. Like vitamins that need fat to absorb, joy needs Share. Your next macro: Share. Pick one good thing today and tell one person, in one sentence.Check your inbox! Your 7-Day Joy Macros™ Challenge is on its way.
4.
The Highlight Reel
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Your joy looks great from the outside. You post the moments, you celebrate the wins, you show up for everyone. But inside, it doesn't always feel like much. That's not a flaw. It's a sign you've been feeding everyone else's view of your joy instead of your own. Why it happens: Our brains are wired to notice what's wrong faster than what's right, and a busy life makes it easy to perform joy instead of feel it. You're the only true author of your joy, and it starts on the inside. Your next macros: Notice and Allow. Today, catch one small good thing just for you. Take one breath, name it, and hold it for 20 seconds before anyone else knows about it.Check your inbox! Your 7-Day Joy Macros™ Challenge is on its way.
5.
The Balanced Plate
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You're well fed! You notice the good, you let it land, and you share it with the people around you. That's joy that lasts. Your job now is to keep it consistent, especially in busy or hard seasons, and to help feed the people in your life. Why it matters: Joy works like nutrition. It's not one great meal, it's what you do every day. And when you share warmly, you feed others' joy too. Your daily practice: Notice it (one breath), allow it (20 seconds), share it (one sentence to one person). And ask yourself every day: did you get your macros today?Check your inbox! Your 7-Day Joy Macros™ Challenge is on its way.