The 22 for 22 List
Turn an annual reset into a flexible list you want to finish
- Difficulty
- Starter
- Time to result
- ~days to results
- Steps
- 5
- Confidence
- 95%
The 22 for 22 List uses the motivational energy of a new year without requiring a traditional resolution. Build a list whose length matches the year, then fill it with concrete completions ranging from half-hour tasks to major behavior changes. The list can balance stretch and easy items, cover categories such as work, relationships, home, and adventure, or deliberately focus on fun that usually loses to obligation. The mechanism is flexibility plus visibility: a finite list makes intentions tangible, while varied item sizes create momentum and prevent one difficult goal from defining the whole year. The number is arbitrary, but its memorability turns the calendar into a playful planning prompt rather than a pass-fail test.
Origin
Rubin and her sister use a year-number list on the Happier podcast, changing 21 for 21 into 22 for 22 and inviting listeners to adapt it.
Core principles
- 01A temporal landmark can help without becoming a resolution
- 02Small and enjoyable goals count
- 03Flexible structure reduces emotional baggage
- 04Visible balance makes neglected life areas easier to notice
How to run it
- 1
Set the container
Choose a memorable list length, normally tied to the year, and define the period it covers.
Pro tip Use the format as a prompt, not a rule about what kinds of goals belong.
- 2
Generate wanted outcomes
List concrete things that would make the period happier, healthier, more productive, or more creative.
Pro tip Include items that take only half an hour but have lingered for months.
Watch out Do not fill the list only with duties.
- 3
Balance the load
Mix stretch goals with easy completions or sort items into meaningful life categories.
Pro tip An even split between stretch and easy items is one workable pattern.
- 4
Protect enjoyment
Add experiences, relationships, rest, or playful activities that will not happen unless they are made visible.
Watch out Do not assume fun will happen automatically after all productive work is done.
- 5
Complete and cross off
Keep the list visible, choose items throughout the year, and mark each completion to maintain momentum.
Pro tip Use early easy wins to make the list feel active.
In the wild
Rubin describes people dividing 22 items into 11 stretch goals and 11 easy goals, or into work, relationships, home, and adventure. Others make every item fun so activities such as a massage, tennis lesson, or visit to a friend's new baby receive the same protection as a dentist appointment.
→ The list represents the whole life the person wants, not only demanding achievement goals.
Common mistakes
Making every item a stretch
An overloaded list removes the flexibility and momentum that make the format appealing.
Leaving fun implicit
Enjoyable intentions are often postponed unless they receive an explicit place on the list.
Is it for you?
Best for
People who enjoy lists and fresh starts but dislike rigid, all-or-nothing resolutions.
Not ideal for
A single urgent objective that needs a detailed project plan and deadline.
From the transcript
“you make a list of of 22 things you want to get done and some of these could be really fun things they could be…”
“for 22 they might have 11 stretch things and 11 easy things right so there's a balance”
From the episode
Gretchen Rubin: Turn Failed Resolutions Into Goals That Stick
Gretchen Rubin