Joy Quota

I just finished my first e-book called Joy Quota: A 60 Day Guide to Identifying and Increasing Your Joy. The Joy Quota program is designed in two parts. The first part is identifying the unique things that bring you joy. The second part is consciously choosing to bring more of these things into your life. 

What called me to write this e-book was the same desire that brought me to coaching. I stand firmly in the place that all of us want and deserve to have joy in our lives.

The dictionary defines joy as the emotion of great delight or happiness caused by something exceptionally good or satisfying (

As a coach I want to enjoy my work, my life, and the people I surround myself with to bring me great delight.  

So here is a random list of 10 things that bring me joy:

1.  Puppies – to me puppies represent playfulness in its truest form. Watching a puppy experience life reminds us of its wonder and excitement. My boyfriend will turn to see my face after a puppy walks by – as he knows he will find a big grin on my face. I try and tap into the puppy point of view when life starts to get to serious.

2.  Ice cream – nothing beats an ice cream cone from the ice cream truck. For just $2 you can stroll down the street with yummy goodness. And eating an ice cream cone while walking along the boardwalk and seeing puppies at play is summertime in Toronto at its best.   

3.  Ice skating – the first time I attended a figure skating competition I felt like a kid. I was so giddy with excitement and so in awe of the speed of the skaters. Every competition has a magical moment when I get swept away by a performance. Seeing someone skate their absolute best can bring tears to my eyes. It is a privilege to share that moment with them.

4.  Laughing – when you are really laughing – so hard you can’t talk – you are truly living in that moment. I am lucky to have a partner who makes life so much fun that those days are common.  

5.  Reading a great book – a great book allows you to get inside a character’s head and get so sweep up in the story that you can’t wait to find out what happens but at the same time don’t want it to end. I love reading a great book and then discovering that the author has numerous books you haven’t read. It is like uncovering a tickle trunk that will take you so many places.

6.  Facebook – I love getting on Facebook and seeing what my friends are up to. Yes I really do care about the small things that make up their day. It helps me feel more connected to all of them.

7.  A cup of tea – I grew up with British parents and having a nice cup of tea is a ritual that is so ingrained in my life I sometimes take it for granted. Oh the pleasure of a good cup of tea, especially when my Brit boyfriend makes it for me. 

8.  Hosting parties – last night I am had some girlfriends over for a potluck. It makes me happy to invite people over for food, drink and conversation. I love everything about hosting parties – the planning, the preparation, the anticipation, the joy of hearing the buzz of conversation and even the clean up after a great party.

9.  Toronto – I love this city so much that when I come back from a trip and see the skyline I feel so lucky to be home. This is the city of neighbourhoods and its diversity is what I love best. The recent World Cup was a reminder of that as the flags and colours of every nation flew proudly.

10.  Conversation – it is no secret that I love to talk. But I think really great conversations are about connecting with people and learning new things about each other and the world around us.  

So those are a few of the things that bring me joy. What would you put on your list?

© 2010 – 2011, Janice Cunning. All rights reserved. You are welcome to share this posting if you include my contact information. Please contact me if you wish to reprint any portion of it in any periodical or on a website

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About Janice Cunning

As a certified coach and fundraiser, I am passionate about partnering with people and teams to increase their personal and professional Joy Quota.


  1. Margaret says:

    Like you, I already have a list:
    I like early mornings by myself.
    I love to walk by the sea.
    I also love a cup of tea and a great book.
    I love Autumn
    I love spending time with my girls.
    I love Vancouver.
    I love new magazines.

  2. What a great exercise for reminding ourselves of what to focus on in our lives. You’ve inspired me to create my own list!!

  3. Katherine says:

    My list has some of the same things as yours- ice cream, Toronto, conversations, puppies. I would also add kittens. It drives others nuts, but when I’m walking down the street and see a cat, I must stop and try to allow it to let me pet it. And when a cat purrs after I have pet it, all is right in the world.

  4. 1. The Woods – the only time my mind is clear is when I’m walking in the woods.
    2. Friends – I am an extrovert who loves to stay connected with my friends.
    3. Nieces/Nephews – I don’t have children, so spending time with my nieces and nephews is wonderful. They are great kids and I am lucky that they live only a few hours away.
    4. Horses – I’ve recently rediscovered this joy, and I’m learning a lot about myself as I learn more about riding.
    5. Food – I love to cook, eat, make meals for others, and I am really enjoying learning about farming and local food.
    6. Hannah – My dog. She is a border collie mix and I just adore her.
    7. Reading – A good book makes me happy. When I find one, I just want to stay at home and read.
    8. Travel – I love to experience new places and really get to know them. Rather than travel to 7 cities in 10 days, I prefer to go to one remote village and walk the countryside, or stay in one city and see every museum I can. I’ve decided I’m going to take cooking classes on regional cuisine when I travel, so I will combine Joy #7 and #8!
    9. Mentoring – I thoroughly enjoy helping young colleagues and friends manage their professional lives. I was once a career counselor and I just love helping people reach their potential.
    10. Heifer International – my favorite charity and the place I send the largest part of my philanthropic dollars. Giving to this organization (and others which do great work) is a joyful thing!

  5. I love reading these entries. It offers so much insight into a person when they share their passions. So thanks for sharing!

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