Introduction
00:00:00Journaling has been a life-changing habit since 2015, leading to many positive outcomes. Despite time constraints and past unsuccessful attempts, journaling can significantly improve life when approached correctly. The video will explore the reasons behind journaling's effectiveness and provide guidance on how to start journaling effectively.
Why Journalling can change your life
00:00:41The Power of Journaling Journaling is a powerful tool for positive change, allowing us to look back on memories, take control of our thoughts and feelings, and transform the way we approach life. By writing down our thoughts and feelings, we can cut through limiting beliefs generated by the mind and detach from them. This helps people struggling with anxiety or lack of self-love.
Understanding Thoughts and Feelings Through Journaling Journaling helps us understand how our thoughts, feelings, beliefs, stories shape our decisions which lead to actions that ultimately change the direction of our lives. It allows us to interrogate ourselves by asking questions about what stories/beliefs/thoughts/feelings we actually have. Additionally Rise app tracks time spent across websites/apps providing clarity on intentional use of time.
Level 1 of Journalling
00:04:44Journaling Level 1: Basic Form Level one of journaling is the most basic form where you write down what you have done each day. An effective technique from 'Story Worthy' by Matthew Dix is called 'homework for life,' which involves identifying the most story-worthy moment of the day and writing it down in two sentences. This practice increases appreciation for life and helps remember small details, leading to a deeper understanding of personal experiences.
Morning Pages Technique 'The Artist's Way' by Julia Cameron introduces morning pages as a daily practice of writing three pages by hand about whatever comes to mind. This exercise helps declutter thoughts, generates interesting ideas, and serves as an effective way to start journaling.'
Level 2 of Journalling
00:07:46The Power of Expressive Writing Expressive writing, a form of journaling about painful or negative events, has been shown to improve mental health and reduce stress. A study with 70 students found that those who wrote expressively had better mental health outcomes compared to those who wrote about neutral topics.
Gratitude Journaling for Happiness Gratitude journaling can lead to higher happiness ratings and stronger relationships. Research suggests that focusing on gratitude helps in appreciating the good things in life, leading to improved mental health and subjective well-being.
Level 3 of Journalling
00:10:54Level three journaling involves focusing on what you should do, the direction you want to go, decisions to make, and actions to take. Using powerful prompts can enhance this process by collecting impactful questions in a single document for easy access.
Odyssey Plan (Prompt 1)
00:11:25The 'Odyssey Plan' prompt involves asking powerful questions about the future. It includes envisioning life five years from now on the current path, a completely different path, and an unrestricted path without financial or social concerns. This exercise is intense but valuable for personal growth.
The Wheel of Life (Prompt 2)
00:12:03The Wheel of Life exercise involves rating different life domains to measure satisfaction and alignment. It helps identify areas for improvement by tracking changes over time, prompting actionable steps to make positive changes.
12 Month Celebration (Prompt 3)
00:13:03The 12 Month Celebration prompt encourages envisioning what one would like to celebrate in different areas of life, such as fitness, relationships, career achievements, and personal milestones.
Fear Setting Exercise (Prompt 4)
00:13:28The fear setting exercise is a powerful journaling technique introduced by Tim Ferriss. It involves asking questions about the worst-case scenario of doing something, how to prevent it, and what can be done if it happens. This 10-minute exercise can lead to life-changing decisions such as quitting a job or starting a business.
Solomon's Paradox (Prompt 5)
00:14:26Alex Hallmosi's strategy involves having a conversation with your future self, seeking advice on present decisions. By journaling and coaching oneself as an 85-year-old, one gains perspective that current worries are insignificant in the grand scheme of life. This approach helps to realize the importance of enjoying the journey rather than stressing over trivial matters.