Lists, Laughter & the Joy of Being Seen

I recorded this episode after dark, once the kids were tucked up in bed — which, let’s be honest, is a kind of happy place in itself.

And as it turns out, so is this episode.

Because the moment I invited Natalie Barton onto the podcast, she sent me a message that stopped me in my tracks:

“I’ve got a list of over 100 things that make me happy.”

Not only did I have to know more — I knew we were going to get on brilliantly.

Natalie is Propertymark’s Digital Communities & Marketing Officer (which basically means she hangs out on LinkedIn and makes people feel seen). She’s also a Strictly Come Dancing survivor, a lover of words, and the creator of @nats_happy_list — an actual Instagram account dedicated to tracking joy in its purest, weirdest, most wonderful forms.

Here’s what I learned from our conversation.

1. A list won’t fix everything. But it might just save your perspective.

Back in 2017, Nat was deep in what she calls her “pessimist era.” But a social media trend prompted her to try listing 100 things that made her happy — and she ended up with 102.

“Why stop at 100? You can’t throw kittens off the list.”

She recently revisited and updated it for 2025, and it’s become more than just a list. It’s a compass.

“The act of noticing joy — and actually capturing it — makes you more likely to find it again.”

There’s something beautifully ordinary about the things on Nat’s list:Sun on the back of her neck. Baby snuggles. Zumba. A great playlist on a long car journey. Raw cake batter and a plastic spatula.

“Joy doesn’t have to be a big thing. It can be in the tiniest of places.”

2. Being happy doesn’t mean being perky all the time.

Natalie describes herself not as an optimist, but a realist — someone who now understands that happiness coexists with sadness, frustration, and anxiety.

“Everything in life is temporary — even the good bits. That’s why we have to treasure them.”

We talked about the myth of permanent happiness — and why the goal isn’t to be constantly cheerful, but emotionally fluent. To notice when you're low. To feel it fully. And to know it will pass.

“It’s okay to feel things. That’s what makes the happy moments feel real.”

3. The internet isn’t all doom and gloom. If you curate it well.

As someone whose job revolves around social media, Natalie’s take on it was refreshing:

“You can feel like your soul is being sucked out through your eyes — or you can log into Instagram and find wholesome little gems that make you smile. It depends where you go.”

She’s intentional about who she follows and how she engages. And she encourages others to do the same.

“The algorithm is a mirror. It reflects what you put into it.”

Note to self: clean up your feed. Follow more joy. Mute more nonsense.

4. Being seen isn’t about centre stage.

This was one of the most powerful parts of the conversation. Natalie shared how, as a stay-at-home mum, she often felt overlooked — and how, even now, the workplace can reward loudness over impact.

But she’s found her own way.

“I never wanted to be a CEO. I love my job because I get to do stuff, not manage it.”

It’s a reminder that fulfilment doesn’t always come from climbing the ladder. Sometimes it comes from finding a role that fits you like your favourite hoodie — not one that squeezes you into someone else’s suit.

5. Movement brings joy… eventually.

Natalie danced at the Agents Giving “Strictly” event. She described it as a mix of pure terror, frustrated rehearsals, and one glorious moment when everything clicked:

“There was a turn… and a push… and I just remember thinking: this is amazing.”

She also reminded me that dancing and exercise don’t have to be punishment.

“You’ve got to find the type of movement that sparks joy. For me, it’s Zumba. For you, it might be something completely different.”

For the record, mine is bouncing a ball around the kitchen like an overcaffeinated Labrador.

Final thought:

I asked Natalie what she’d say to someone who was struggling to find happiness.

Her answer?

“Start a list. Write down what brings you joy — even if it’s tiny. Even if it’s just ‘sleep’ or ‘hot chocolate with whipped cream’. You’ll be amazed how quickly it grows.”

And she’s right. I’ve started keeping a note of mine — in the margins of notebooks, on the Notes app, on the back of cereal boxes. And do you know what? It helps.

So here’s your nudge to do the same.

Start your list. Follow @nats_happy_list. And listen to the full episode if you want a proper dose of joy, honesty and beautifully worded reminders that happiness isn’t about having it all — it’s about noticing what you already have.

🎧 Listen now on Spotify or Apple Podcasts.