This journal is increasing my mental clarity
Summary
TLDRこのビデオでは、ジャーナリングの精神的な利益に焦点を当てています。何千年も前のマルクス・アウレリウスから現代に至るまで、人々がジャーナリングによって免疫力の向上、ストレスの軽減、記憶力の向上など様々な利点を享受していることを探ります。特に、「思考ループ」という概念と、それを閉じることで精神的なエネルギーを解放し、日々の生活での明晰さを高める方法について説明します。筆記によって脳の特定部位を活性化し、情報を記憶に移行させるプロセスを通じて、ジャーナリングがいかにして私たちをより良くするかを示しています。また、著者自身のジャーナリングプロセスとその日々における精神的なクリアさを得るための実践的なアプローチも紹介しています。
Takeaways
- 📔 日記をつける習慣は非常に古くからあり、哲学者や発明家など様々な人々が実践してきた。
- 🧠 日記をつけることには、免疫系を強化したりストレスを減らしたりするなど、多くの精神的、身体的利益がある。
- 💡 ほとんどの人が気づいていないが、日記をつける最大のメリットの一つは「思考ループ」を閉じることができること。
- 🔄 思考ループとは、解決されていない問題やタスクについて何度も何度も考えてしまう現象。
- ✍️ 手で文字を書く行為は脳と手の間に深い関係を作り出し、情報をより深く脳に刻み込む。
- 🧩 日記を書くことで、RAS(網様体活性化系)が活性化され、情報処理と記憶への移行が促進される。
- 📅 日記をつけることで、日々の「思考ループ」を閉じ、精神的なエネルギーを解放し、ストレスを軽減できる。
- 🤔 日記を使って、感情的に充電された問題に対処し、それらを小さくし、方向性を見出すことができる。
- 🌟 日記をつけることは、日々の出来事を処理し、次の日に向けて精神的なクリアさとスペースを作るのに役立つ。
- 📚 日記をつけることは、自己を真剣に受け止め過ぎず、人生を楽しく過ごすための方法としても機能する。
Q & A
ジャーナリングが人々にとってなぜ重要視されているのか?
-ジャーナリングは自己改善に関連しており、ストレス軽減、記憶力向上、傷の治癒加速など、多くの精神的・身体的利益を提供すると考えられています。
マルクス・アウレリウスが記録した内容は現代でもなぜ価値があるのか?
-マルクス・アウレリウスの記録は、彼の思考プロセスや哲学を理解するための重要な資料であり、時間を超えた智慧と洞察を提供します。
ジャーナリングが思考ループを解消するのにどう役立つか?
-ジャーナリングは未解決の問題やタスクを明確にすることで思考ループを閉じ、精神的なスペースを解放し、集中力を向上させます。
手書きでジャーナルをつけることが脳に与える影響は?
-手書きは脳と手の間の独特な関係を活用し、記憶に情報をより深く刻み込むことで思考をより効果的に処理します。
日記をつけることでどのように情報が脳に処理されるのか?
-日記をつけることで、脳は情報を整理し、記憶に移行させることができ、結果として精神的な負担が軽減されます。
ジャーナリングが日々の精神的クリアランスにどのように貢献するか?
-ジャーナリングは日々の経験や感情を処理し、解決されていない問題を明確化することで、翌日に向けての精神的な準備を助けます。
ジャーナリングにおいて、どのようにして感情的な問題に焦点を当てるべきか?
-日記を書きながら、その日に生じた感情的な出来事に注目し、それらにより多くの時間を費やすことで、感情的な問題を深く掘り下げ、解決に近づけます。
どのようにしてジャーナリングを通じて自己認識を高めることができるか?
-自己の行動、感情、思考について日記に記述することで、自己認識が高まり、自己改善につながる洞察を得ることができます。
ジャーナリングが記憶力向上にどのように役立つか?
-書き留める行為により、体験や学んだことを脳が効果的に処理し、長期記憶に移行させることができるため、記憶力が向上します。
なぜ人々は日記を通じて自分自身を真剣に受け止めすぎることを避けるべきなのか?
-日記をつけることは、日々の経験や感情を処理し、リラックスするための手段であるため、自分を過度に真剣に捉えると、その目的が損なわれ、生活が苦痛に感じられるようになる可能性があります。
Outlines
📔 ジャーナリングの重要性と歴史
このパラグラフでは、ジャーナリングの普及とその歴史について論じています。著者は、自身が長年にわたってジャーナリングを行ってきた経験を共有し、ジャーナリングがいかに人生を管理する上で重要であるか、そして毎日行うべき理由を説明しています。古代から現代に至るまで、哲学者、発明家、歴史家、数学者、探検家など、多くの人々がジャーナリングの価値を認識してきました。この習慣は、自己改善と密接に関連しており、時間をかけてジャーナリングを行うことの精神的な利益に焦点を当てたいと著者は述べています。特に、ジャーナリングがどのようにして「思考ループ」を閉じるのに役立つか、そしてそれが私たちの精神的なエネルギーをどのように解放するかについて詳細に説明しています。
🧠 ジャーナリングによる思考ループの解消
第二のパラグラフは、ジャーナリングがどのようにして私たちの「思考ループ」を閉じ、精神的なクリアランスを提供するかに焦点を当てています。著者は、書く行為が脳にどのように影響を与え、情報の処理を促進し、記憶に変換するかについて説明しています。これは、日々のストレスや感情的な荷物を処理し、翌日に向けて精神的なスペースを確保するための効果的な方法です。著者は自身のジャーナリングプロセスを共有し、特に感情的に充電された問題をどのように記録し、処理するかについて説明しています。これは日々の生活で直面する問題を小さくし、方向性を与えることにより、私たちがより明確な心で次の日を迎えられるようにすることを目指しています。また、ジャーナリングがいかにして人生をより楽しく、ストレスの少ないものに変えるかについての個人的な見解を提供しています。
Mindmap
Keywords
💡ジャーナリング
💡思考ループ
💡自己改善
💡記憶の処理
💡RAS(網様体活性化システム)
💡ループの閉じ方
💡ブレインダンプ
💡感情的な充電
💡メンタルスペース
💡自己認識
Highlights
Journaling has been practiced for thousands of years, suggesting its enduring importance.
Marcus Aurelius, Greek philosophers, and others kept journals, highlighting the historical significance of journaling.
Journaling offers numerous benefits, including boosting immune systems, reducing stress, improving memory, and aiding in emotional processing.
The concept of a 'thought loop' describes how unaddressed thoughts can consume mental energy and space.
Journaling can help close these thought loops, freeing up mental bandwidth.
The physical act of writing engages the brain in a unique way, enhancing memory and processing.
Writing activates the reticular activating system, focusing attention and aiding in information processing.
By documenting thoughts, journaling helps process and store information, effectively 'closing' thought loops.
Journaling at the end of the day can provide a sense of closure and readiness for the next day.
Identifying emotional 'pools' during journaling helps target areas needing more thought and resolution.
Even if some problems cannot be fully resolved, writing about them can reduce their perceived size and complexity.
Regular journaling creates a cumulative effect, enhancing mental clarity and space over time.
Journaling helps ensure mental clarity and preparedness for future challenges.
A quote emphasizes the importance of unwinding and processing the day to prevent life from becoming overly serious and burdensome.
The practice of asking oneself a reflective question at the start of journaling can focus the mind on what truly matters.
Transcripts
This is my journal I seem to notice more and more people talking about journaling for some reason
journaling off and on for most of my life how I started journaling journal to stay on top of
my life I have been journaling for the last five years journaling is important why you should keep
a journal journal every single day people who kept journals my journaling process my morning
routine journaling Journal journaling journaling and journal Journal Journal journaling Journal
journaling's relationship to self-improvement time to journal journaling isn't terribly new
in fact it's it's quite old one of the first records we have of someone keeping a journal
or personal writings is by this guy and today we fill books with his entries and read them to try
to figure out how he thought I really hope no one does that with my journals in 2000 years we have
writings from Greek philosophers and we have this guy like a thousand years later who wrote like 10
000 pages in his journal we have inventors historians mathematicians explorers and
us anytime something like this pops up you know for several thousand years and is still something
we're doing today it's at least worth looking into they did it for a reason right so in this
video I want to dive into one specific mental benefit that comes from journaling even though
2000 years ago Marcus Aurelius probably had no idea as I looked more and more into why
people Journal I found all kinds of reasons there's there's people talking about how it
boosts your immune system and it helps wounds heal faster and there's people talking about
how it reduces stress and other people you know it improves their memory and helps them process
all of these really really amazing things but there's something that I want to pull out that
most people when they Journal don't even realize that they're doing so by making us aware of that
then hopefully that will allow us to use it in a more powerful way and and benefit more from
it there's something called a thought Loop and I first encountered this three to four years ago
when I was reading David Allen and he talks about this this idea that our our thoughts can get stuck
in a loop where they just repeat and repeat and repeat and if we never do anything to close that
Loop then it will just continue to consume energy and take up a lot of our mental space the thought
Loop could represent some something that you need to do later or it could be a potential problem or
something you need to solve or it could be even just a situation that you need to process or
need to think through one example of something you need to do later would be I need to call my mom on
Thursday for example or it could be that comment he made really bugged me notice how neither one
of these is really completed it's just waiting there to be solved either by doing the thing or
by solving it internally and the problem as David Allen talks about is as we go throughout our day
we accumulate more and more of these thought Loops a good analogy of this is think of a of
a computer with all kinds of Windows and tasks open on it they're just sitting there running
in the background just constantly just taking bandwidth and energy and what's really scary about
this is thought Loops can have a tendency to be negative and you'll see this where our brain is is
frantically looking for a logical reason for this emotional pain or or turmoil that that happened
and that it doesn't really understand and so the brain just sits there can and circles and
ruminates and and and tries to figure this out and it just goes in a circle over and over and over
and over and the only thing it's actually doing is triggering that emotion again and again and
again without actually resolving the issue and we've all experienced this where you're you're
laying in bed at night and you finally shift your attention off of something and then all of this
stuff just starts flying into your brain because it's all those loose ends that were kind of behind
the scenes that they you weren't quite seeing them they weren't quite there because you were focused
on something else but as soon as you take away that Focus they all flood in all these open Loops
that that need to be solved and they're just all over the place like if you've ever had that happen
it's first of all it's incredibly frustrating it's exhausting and it's like super depressing because
it's like you're finally trying to rest and relax so you can solve these things tomorrow and you
can't even do that because you that they're all you can think about is what you need to do the
next day so let's specifically look at journaling and how journaling can close those loops
one of the longest oldest romances is between the eye and the Hand there's a fascinating link
between the hand and the Brain by doing the different tactile movements of forming the
individual letters and linking those letters one to another and then putting those words into a
context of a sentence you're actually ingraining the information in your brain by taking a thought
and placing it on the paper it allows you to work with it and the reason why is I think this is so
cool it activates something called the RAS the reticular activating system which is responsible
for immediate focus and filtering others out and so by writing something down you are manually
activating your ability to process information into memory and Studies have reinforced this
that when you write and write something down your brain then applies less energy to it because it's
processed through it essentially closing that Loop and for most people this is why journaling makes
them feel so much better better because by doing it you've closed out your day like you've manually
activated the part of your brain responsible for processing information and turning it into memory
and you've you've taken this lump that's kind of hanging in limbo that that you haven't quite
processed and you've taken it and supercharged the process of putting that away moving it into
storage and processing it and understanding what happened and learning from it you may have heard
this called something like a brain dump it's just like when at the end of the day you just
get everything out of your brain it's kind of a similar idea but this would be a little bit more
specific towards things that are emotionally charged and so for closing the loops of the
examples we had earlier the first one would be very simple it would just simply be scheduling
a call maybe that's sending a text saying Hey I want to call you on this day or writing it down
somewhere so that you remember it just anything to like to get to resolve that and for the second
one with someone bugging you maybe it's it's Illuminating hey you need to set boundaries
here and so just identifying what your role in all of that is and what the next step forward
resolves that issue at least gives you a Direction so it's not just sitting there not doing anything
so for me whether I'm sitting on the Haiti border or in the Comforts of my home after a very boring
day this is kind of what my process looks like I usually start by thinking about a question
something like if I could only remember one thing from today what would it be and after that I move
into writing about my day and touching on the high points and what what was important to me
and What mattered and instead of just writing down like facts about everything that happened
in that day I try to take notice about where the emotional pools are because you'll find that as
you as you write stuff down you go throughout your day you'll end up spending more time on a specific
area or there or there'll be this thing that kind of pops up you're like oh yeah that happened and
you can kind of feel where those those pools there where something it Sparks something and
so as I move through my day I'm very conscious of that and so I try to devote a lot more energy
to working on that and resolving it or coming to a conclusion with it and then I keep moving
throughout my day and sometimes if you're writing about a problem that's that's really big
um just writing about it isn't going to make it go away fun fact you aren't always able
to close these Loops but there is something about writing it and processing it at least
by writing it down it does shrink it it almost feels like it it makes it less daunting or it
gives a sense of direction this is more looking at day-to-day stuff and resolving the day so that
you have the most mental space and Clarity for the next day as possible or that beginning day
if you journal in the morning and it amazes me what even like 10 minutes a day of this
will do because you'll you'll find that there's a build up effect um and if you do this every day
especially it's just the amount of mental Clarity and space that you gain that like
there's there's more margin uh if that makes sense and there's a quote that someone told me
um when I was interviewing them about journaling and he said um you have to find ways to unwind and
process your day otherwise you'll take yourself too seriously and life will be a drudgery
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