the most important book in your entire life
Summary
TLDRLe script vidéo présente une méthode de journal intitulée 'Le Journal de la Mort 5 Minutes', qui est basée sur des recherches en psychologie positive et qui vise à améliorer la vie et la productivité en seulement 5 minutes par jour. Le journal comprend cinq exercices: choisir les trois moments les plus marquants de la journée, apprendre une leçon, planifier trois objectifs concrets pour le lendemain, se souvenir d'une bonne action altruiste et écrire une phrase sur la gratitude. L'objectif est de donner de l'importance à chaque jour, de trouver de la signification dans les petites choses et de promouvoir une réflexion personnelle et positive.
Takeaways
- 📔 Le journal intitulé '5-minute death journal' est un outil simple basé sur des recherches en psychologie positive, conçu pour améliorer la vie quotidienne et favoriser la longévité cognitive.
- 🌟 L'exercice 'deathbed time machine tour of today' consiste à imaginer les trois moments les plus importants de la journée, comme si on allait mourir et que ce jour était celui choisi pour être revécu.
- 🧓 L'exercice 'the wise old man who teaches you stuff' encourage à identifier une leçon ou une expérience acquise pendant la journée, quel que soit le contexte.
- 🎭 Le troisième exercice, 'the evil serial kidnapper who happens to be a part-time productivity coach', aide à prioriser et à planifier trois tâches concrètes à accomplir le lendemain.
- 🥺 En cas d'échec à réaliser ces trois tâches, on doit écrire une explication à l''enlèveur fictif, ce qui favorise la prise de conscience et l'amélioration de la performance future.
- 🌐 L'exercice 'the karmic well of universal awesomeness' permet de se concentrer sur les actes altruistes accomplis, renforçant le sens de la signification et de l'importance de chaque jour.
- 🙏 La pratique de la gratitude, comme exprimée dans 'the internal Springs of never-ending gratitude', a des effets positifs durables sur la santé mentale et le cerveau, en augmentant l'activation du cortex préfrontal médiain.
- ⏰ Le 'death journal' est un moyen de célébrer chaque jour de la vie en tant qu'ami précieux, en écrivant son éloge et en reconnaissant son importance dans le contexte plus large de la vie.
- 🚀 Le journal intitulé '5-minute death journal' vise à transformer la vie et à créer des changements cérébraux bénéfiques en seulement 5 minutes par jour.
- 🎯 Les cinq exercices proposés dans le journal visent à améliorer la prise de conscience, la planification, la productivité, la reconnaissance des actes altruistes et la gratitude.
- 📈 Le journal intitulé '5-minute death journal' est basé sur des recherches et des méthodes scientifiques, combinant la psychologie positive et les techniques de productivité pour un impact significatif sur la vie quotidienne.
- 💡 La pratique quotidienne du journal intitulé '5-minute death journal' permet de vivre chaque jour comme si c'était exceptionnel, en cherchant et en célébrant la signification et la valeur dans les moments les plus ordinaires.
Q & A
Pourquoi est-il important de tenir un journal intérieur?
-Tenir un journal intérieur est important car cela nous aide à garder une trace des souvenirs, à réfléchir, à déclarer l'chaos mental et à mieux comprendre notre vie quotidienne.
Qu'est-ce que le journal intérieur de la mort en 5 minutes?
-Le journal intérieur de la mort en 5 minutes est une pratique qui comprend un ensemble spécifique de questions que vous répondez pour la journée, conçu sur la base de la recherche en psychologie positive. Il est destiné à vous aider à vous souvenir davantage de votre vie, à devenir plus productif et à établir des connexions cérébrales à long terme associées au contrôle, à la prise de décision exécutive, et au bonheur, et cela en seulement 5 minutes par jour.
Quelles sont les cinq activités du journal intérieur de la mort?
-Les cinq activités sont: 1) La machine à remonter en arrière de la mort, 2) L'homme sage qui vous enseigne des choses, 3) Le ravisseur en série qui est aussi un coach de productivité, 4) Le puits de bonheur universel, et 5) Les ressorts de la gratitude infinie.
Comment le premier exercice du journal intérieur de la mort fonctionne-t-il?
-Le premier exercice, appelé 'La machine à remonter en arrière de la mort', consiste à imaginer qu'on a 80 ans et qu'on va mourir. On revient sur une journée de sa vie et on choisi trois moments clés de cette journée qui seraient dignes d'être revivis par son futur soi centenaire.
Quel est l'objectif du deuxième exercice du journal intérieur de la mort?
-Le deuxième exercice, 'L'homme sage qui vous enseigne des choses', vise à identifier une leçon ou une expérience acquise pendant la journée, que ce soit de manière évidente ou non, pour enrichir votre vie et améliorer votre compréhension du monde.
Comment le troisième exercice du journal intérieur de la mort peut-il aider à la productivité?
-Le troisième exercice, 'Le ravisseur en série qui est aussi un coach de productivité', consiste à imaginer qu'un kidnappeur vous force à accomplir trois tâches spécifiques et concrètes le lendemain. Cela aide à la clarté et à la priorisation des objectifs, tout en créant une sorte de responsabilité想象中的.
Quel est le but du quatrième exercice du journal intérieur de la mort?
-Le quatrième exercice, 'Le puits de bonheur universel', encourage à identifier les actions altruistes accomplies pendant la journée, c'est-à-dire les actes qui ont rendu le monde meilleur, qu'ils soient grands ou petits, pour se souvenir et célébrer le bien fait.
Comment le cinquième exercice du journal intérieur de la mort contribue-t-il au bien-être mental?
-Le cinquième exercice, 'Les ressorts de la gratitude infinie', consiste à écrire une phrase sur ce dont on est le plus grateful dans la journée. Les recherches montrent que l'écriture de la gratitude améliore le bien-être mental, l'optimisme et la santé globale, tout en provoquant des changements cérébraux durables.
Pourquoi est-ce que chaque jour de notre vie est considéré comme un 'ami' dans le contexte du journal intérieur de la mort?
-Chaque jour est considéré comme un 'ami' car ils sont tous précieux et limités. Le journal intérieur de la mort vise à célébrer la 'mort' de chaque jour comme si c'était un ami cher, en reconnaissant leur valeur et leur rôle dans notre vie, pour éviter que les années ne se mélangent et que les souvenirs ne s'estompent avec le temps.
Quels sont les avantages potentiels du journal intérieur de la mort sur la santé cérébrale et le bien-être?
-Le journal intérieur de la mort peut aider à établir des connexions cérébrales à long terme avec le contrôle exécutif, la prise de décision et le bonheur. De plus, il peut entraîner des changements cérébraux durables qui influencent comment on perçoit le monde, en améliorant la santé mentale et en augmentant l'optimisme, la satisfaction de la vie et la productivité.
Comment le journal intérieur de la mort peut-il aider à améliorer la productivité à court terme?
-Le journal intérieur de la mort peut aider à améliorer la productivité à court terme en clarifiant les priorités, en planifiant des objectifs conccrets et en créant une responsabilité想象中的. Cela peut motiver les individus à accomplir des tâches qui autrement pourraient être reportées.
Quels sont les changements de comportement que le journal intérieur de la mort encourage?
-Le journal intérieur de la mort encourage des changements de comportement tels que la recherche active de nouvelles expériences, l'attention portée aux petits moments de la journée, la gratitude, l'accomplissement de tâches spécifiques et la pratique de l'altruisme.
Comment le journal intérieur de la mort peut-il aider à éviter la sensation d'avoir perdu du temps?
-En célébrant et en documentant chaque jour, le journal intérieur de la mort aide à éviter la sensation d'avoir perdu du temps en permettant aux individus de se souvenir et de valoriser chaque journée comme si elle était unique et précieuse.
Outlines
📔 Journaling Transformed: The 5-Minute Death Journal
Le premier paragraphe introduit le concept de journal intitulé '5-minute death journal', qui est un moyen simplifié de journalier basé sur des recherches en psychologie positive. Il est conçu pour aider à se souvenir de sa vie, à devenir plus productif et à établir des connexions cérébrales à long terme associées au contrôle, à la prise de décision exécutive et au bonheur. Le journal comporte plusieurs exercices, dont le 'deathbed time machine tour of today' qui consiste à imaginer le dernier jour de sa vie et choisir les trois moments les plus importants de la journée. Cela permet de donner une nouvelle conscience à la journée entière, en devenant un observateur externe de chaque moment présent. L'exercice vise à trouver du sens dans le banal et à s'apprécier les petites choses qui pourraient autrement passer inaperçues.
🧓 Le Sage Vieillard qui nous enseigne
Le deuxième paragraphe parle de l'exercice 'le sage vieillard qui nous enseigne', où l'on personifie la journée en un sage vieillard qui transmettrait des leçons de sagesse. L'objectif est de repérer une leçon, même si elle n'est pas évidente, que l'on peut tirer de chaque jour. Cela ajoute de l'importance et de la dignité à la journée, en la rendant plus mémorable et en poussant à chercher activement de nouvelles expériences. L'exercice encourage également à la curiosité et à l'appréciation des petits trésors de la vie quotidienne.
🎭 Le Producteur de Séries Criminelles et Productivité
Le troisième paragraphe décrit l'exercice 'le producteur de séries criminelles et productivité', où l'on imagine un scénario où l'on est kidnappé par un coach de productivité. L'objectif est de planifier trois tâches concrètes et spécifiques à accomplir le lendemain, qui sinon, entraîneront des conséquences pour un hamster fictif. Cet exercice vise à prioriser et à intégrer rapidement trois tâches importantes dans la vie quotidienne, avec un petit élément de responsabilité imaginé. Il encourage également la réflexion sur les échecs et la compréhension des problèmes d'exécution.
🌌 Le Puit de Karma Universel et Généreux
Le quatrième paragraphe présente l'exercice 'le puit de karma universel et généreux', qui consiste à imaginer un puit infini rempli de bienveillance, de positivité et d'amour, où toutes les bonnes actions sont déposées. L'objectif est de se demander ce que l'on a fait pour améliorer le monde cette journée, que ce soit pour un être humain, un oiseau ou un insecte. Cela permet d'attribuer du sens et de la valeur à la journée, en faisant quelque chose de bien pour autrui sans attendre de récompense, ajoutant ainsi de la signification à la vie et à chaque jour passé.
🙏 La Source Intérieure de Gratitude Infinie
Le cinquième et dernier paragraphe discute de l'exercice 'la source intérieure de gratitude infinie', qui encourage à écrire sur une chose pour laquelle on est reconnaissant le jour même. Il est basé sur des études montrant que l'écriture de gratitude améliore la santé mentale et active les régions cérébrales associées au apprentissage et à la prise de décision. En réservant un moment pour la gratitude, on transforme la façon dont on perçoit le monde et on profite de changements cérébraux durables qui ont un impact même après l'arrêt de l'écriture de gratitude.
🎭 Le Journal de la Mort ou la Célation de Chaque Jour
Le paragraphe final explique le concept sous-jacent du 'death journal', qui est de célébrer la 'mort' de chaque jour comme si c'était un ami cher. Le journal sert de l'éloge à chaque jour, soulignant l'importance et le rôle de chaque jour dans la vie. Il est un moyen de valoriser chaque jour et de éviter que les années ne se mélangent et ne deviennent oubliées. L'auteur encourage à passer 5 minutes à la fin de chaque jour pour effectuer ces cinq exercices, ce qui transforme la vie et le cerveau de manière positive. Il mentionne également la création prochaine d'un modèle de journal en notion pour les spectateurs.
Mindmap
Keywords
💡Journaling
💡5-minute death journal
💡Deathbed time machine
💡Wise old man
💡Evil serial kidnapper
💡Karmic well
💡Gratitude
💡Productivity
💡Mindfulness
💡Positive psychology
💡Unriddle AI
💡Life reflection
Highlights
Journaling is a beneficial practice for everyone, serving as a repository of memories and a way to declutter the mind.
The 5-minute death journal is a simplified method of journaling that yields significant benefits in a short amount of time.
The death journal is designed based on positive psychology research to enhance productivity and build long-term brain connections related to happiness.
The 'deathbed time machine' exercise asks you to imagine your 80-year-old self revisiting today, prompting you to find meaning in everyday moments.
By choosing the top three moments of the day, you become an observer, increasing awareness and presence throughout the day.
The 'wise old man' exercise encourages you to find a daily lesson, enhancing the importance of ordinary days and promoting active exploration of new experiences.
The 'evil serial kidnapper' productivity coach exercise pushes you to prioritize and commit to three concrete tasks for the next day.
Reflecting on the day's tasks helps identify patterns and improve execution for future tasks.
The 'karmic well of universal awesomeness' exercise focuses on selfless actions, imbuing the day with additional meaning and purpose.
Gratitude practice, as studied by Dr. Robert Emmons and Dr. Michael MCA, leads to increased optimism, better health, and more exercise.
Neuroscientific studies show that gratitude writing can lead to lasting beneficial brain changes.
The death journal celebrates the end of each day, treating it as a dear friend that has passed and leaving a eulogy to remember it by.
The 5-minute death journal includes five exercises: top moments, daily lessons, productivity planning, selflessness, and gratitude.
Completing these exercises helps transform your life and brain for the better, in a time-efficient manner.
The video mentions a potential Notion template for the death journal and encourages viewers to share their preferences for different formats.
Transcripts
deep down we all know journaling is good
for us repository of memories to look
back on a way to reflect a way to
declutter the chaos of the mind but if
you're like me the crazier Our Lives
become the less likely it is I want to
journal and declutter it at the end of
the day I'm exhausted cranky all I want
to do is blast open Netflix put my mind
on autopilot or even head straight to
bed a blank white page is the last thing
I want to stare at and ponder over what
if I told you it doesn't have to be that
hard that you could get all the effects
of journaling and more and it only takes
5 minutes I know because I've been doing
the 5 minute death journal for the past
30 days and has literally transformed my
life the 5-minute death Journal is
simple there's a very specific layout
you follow a very specific set of
questions you answer for the day its
design stems from positive psychology
research to help you remember more about
your life to become more productive
overall and most importantly build
long-term brain connection associated
with control executive decision making
and happiness and again it only takes 5
minutes the first exercise of the
journal is called the deathbed time
machine tour of today imagine you are
literally 80 years old and about to die
the moment before your last breath you
revisit one day of your entire life and
it just so happens that out of the
almost 30,000 days you've lived today is
that faithful day and so what are the
time top three moments of today you want
your 80-year-old self to experience
they're about to die so one be concise
and two you can only pick three Choose
Wisely and give that old man some good
memories to chew on before he's gone
make him glad he picked this day of all
days proved to him that this day was
somehow worthy of being Revisited that
this day in particular had meaning in
the bigger scheme of things you don't
have to be at Disney World or partying
in Vegas to ascribe meaning to this day
that's the point of this exercise to
find meaning in the mundane sometimes
it's the littlest of things that stand
out in particular the way the sun shines
inside your window the cute smile of
someone you love you would have
otherwise failed to pay attention to as
you lay there dying years down the road
it's possible this person is no longer
in your life and that smile a distant
faded memory you haven't seen in years
so make that old man's day and tell him
about that smile and all its Splendor
quite possibly this could be the biggest
gift you could have given him what I
like about this exercise is that it
gives you a new awareness of the entire
day you become a third- party Observer a
surveyor of the land present to each
moment there's a certain calmness that
comes with simply observing not to
mention it's kind of fun a sort of
scavenger hunt for the day and when you
find a top three worthy moment you make
a mental note to savor the details of it
that much more before you then
crystallize it in your 5minute death
Journal later to extend the ology
further think of each day as a game show
each day is submitting its top three
moments in a giant competition to see
which day can literally be build as the
best day of your life and if you think
your best day is behind you don't
despair keep on playing find the next
best day in this game show each
remaining day still has a chance to be
Revisited by deathbed future you so do
your best to capture and sell each day's
best moments speaking of old people
second exercise of the journal is called
the wise old man who teaches you stuff
think of your day personified as a wise
old man he's a friendly grandpa sitting
by the fireplace about to throw down the
wisdom of lived experience in one
sentence ask yourself what did the wise
old man Teach me today whether or not
you are aware of it there's a lesson to
be learned in every single day and again
it doesn't have to be obvious best
lessons I've ever learned come from the
unlikeliest of places when something
doesn't go my way when I reluctantly
meet my neighbor for the first time
maybe some little nugget I find while
skimming an obscure book there's magic
to be found everywhere in this tiny
universe what new discoveries will you
find in this mystical black box today
realize the simple fact that if it were
not for this day you would never have
learned this one new interesting thing
this exercise again increases the
importance and gravitas of the random
day you call today elevating its stature
in your memory when you think back on it
furthermore it pushes you to actively
seek out new experiences I don't know
about you but the excitement of logging
these discoveries at the end of the day
helps me reconnect with the world with
renewed childlike wonder and at the very
least pushes me to pay more attention to
what is already going on third exercise
is called the evil serial kidnapper who
happens to be a part-time productivity
coach imagine a buff dude in a ski mask
he's taken a particular liking to you
and just kidnapped you as you are being
whisked away in his unmarked van you
realize he's untying you and taking off
your gag surprisingly he tells you he'll
let you go if you promise to accomplish
three things tomorrow but if you don't
he's going to come back and drown your
hamster these accomplishments have to be
as concrete and specific as possible
things you know you can get done the
life of your hamster is on the line if
you don't have a hamster well he's then
going to buy you one let you fall in
love with him have years of bonding and
just when you think it's safe and your
traumatic kidnapping but a distant
memory he's going to suddenly pop back
in and Drown Your Hand answer as evil as
this productivity coach is he does
meanwhile he wants you to get clarity if
you could only do three concrete things
tomorrow for yourself to improve
yourself something you've been holding
off perhaps what would they be again be
as specific as possible it's not I'm
going to read a book it's I'm going to
read 20 pages of green eggs and ham
right after I eat lunch at 12:00 sharp
plan these things with the expectation
you are definitely going to do them
objective of this third exercise is to
help help you quickly prioritize and
embed three important things in your
busy life tomorrow with a little bit of
imagined accountability and if you don't
get it done well in the next daily death
Journal you then have an extra task to
write a quick little plea to your evil
part-time productivity coach and tell
him how sorry you are explain what your
pathetic excuse was for failing the
three tasks and plead for your hamster's
life I recommend you actually write it
out and have fun with it because later
when you look back on your daily
journals you can see exactly how many
times you had to make excuses to save
your hamster do you see a recurring
pattern do your excuses stand up to the
test of time is it because your three
tasks were unreasonable or is it because
you just suck at execution figure out
the problem and solve it for the next
time bottom line is you can't solve it
if you don't reflect and that's the
point of this exercise and of course
please reassure your little hamster that
he'll be safe probably to really make
sure you keep your little hamster buddy
safe one tool you should be using is
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now back to the video fourth exercise
the karmic well of universal awesomeness
imagine a giant Universe swallowing well
bottomless and infinite in size filled
with wholesomeness positive energy and
love where all good actions eventually
get deposited and from when positive
Karma flows forth ask yourself what
deposits into this giant karmic well did
you do today in other words what have
you done today to make the world a
better place when I say world this can
be another fellow human being a tiny
bird singing outside your window a tiny
ant happily swimming around in your ice
cream whatever this is another way to
again IMB meaning into this particular
day that this day shouldn't just be
forgotten because it was not just an
ordinary day it was an exceptional one
because you did something awesome and
even better because it wasn't for
yourself but for someone else and not
with the expectation you'll get anything
in return but just because it's a nice
thing to do and makes your life and
specifically this particular day of your
life that much more meaningful and
worthwhile fifth exercise the internal
Springs of never-ending gratitude Dr
Robert Emmons of UC Davis and Dr Michael
MCA of the University of Miami studied
three groups of people the first group
wrote about things that they were
grateful for that occurred in the
previous week a second group wrote about
daily irritations or things that made
them unhappy a third group wrote about
neutral events that affected them during
the day after 10 weeks those in the
Gratitude group were more optimistic and
felt better about their life Liv
moreover they exercised more and had
fewer doctor visits as well other
studies Echo these findings in fact PhD
researchers Joshua Brown and Joel Wong
of Indiana University used functional
MRI studies to look at what happens in
the brain as a result of writing about
gratitude and they saw that even 3 weeks
of gratitude writing resulted not only
in better mental health but increased
activation in the medial prefrontal
cortex an area of the brain associated
with learning and decision-making in
effect that last even 3 months later
after gratitude writing had stopped we
are talking about lasting beneficial
brain changes that change how you see
the world how awesome is that and that
is why the last bullet in your death
Journal reserved for gratitude in one
sentence quickly write about what you're
most grateful for on this beautiful
momentous and quite memorable lovely day
why is it called the death Journal
simple each day of your life is a dear
friend depending on how old you are you
only have so many days left if each day
is a friend then as each day passes that
friend dies and sadly there will come a
time when you won't have many friends
left the idea behind the death Journal
is to celebrate the death of each day
like you would a dear friend the journal
is its eulogy for each day is valuable
each day important every day of your
life is but a gift every day has a role
to play Within the bigger context of
your life if you don't take a moment to
recognize it's passing it won't be very
long before all the years soon blur
together and in this blur time will
speed up until the very last day and on
this last day you'll wake up old and
tired wondering where all the days went
with nothing but Forgotten Dreams in a
scattered life barely remembered only
then will you miss your old friends
wishing they were around to reminisce
with you but because you didn't take the
time to do so in your younger years they
won't be there for you they won't be
there as the fond beautiful memories you
wish you had because simp simple fact is
you won't remember that's why each day
deserves a moment of silence a quick
acknowledgement to memorialize its last
moments before the clock coldly marches
forward yet again no day should ever be
left behind no day forgotten no day
unappreciated your friends deserve
better so in summary at the end of each
day spend 5 minutes going through these
five exercises one minute per exercise
first minute is dedicated to the top
three moments of the day second minute
is dedicated to a new lesson experience
or Insight you gain today third minute
is dedicated to planning three things
you are going to accomplish for tomorrow
that you otherwise would not have done
fourth minute is dedicated to
memorializing something selfless you did
today and in the last minute you focus
on gratitude easy simple and valuable
and takes only 5 minutes and it
transforms your life in your brain for
the better what more could you want
hopefully by the time this video airs I
will have made a notion template of the
death journal for you guys to try out if
you want it in a different format let me
know in the comments and I'll try my
best to make it happen and that's it my
friends I hope today's video brought you
some actionable value to hear more about
the three important things framework
it's actually similar to a simple
productivity system I use called the
inverted pyramid method if you haven't
seen it already head on over there and
then sign up for my substack to get
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possibilities are endless and finally if
you enjoyed this video then go tell your
friends your grandma and your pet
hamster smell you
later
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