How to Journal to Become Unrecognisable in 3 Months
Summary
TLDRこのビデオ脚本では、日記帳が人生を変える強力なツールである理由と、どのようにして持続的に日記を続けることができるかについて説明しています。脚本では、3つの理由で日記を続けるべきだと述べています。それは、記憶を記録し、進歩を確認し、人生のスナップショットを残すことができるためです。また、感情への影響があり、ネガティブな感情を減少させ、学業の成績を向上させる可能性があります。さらに、私たちの行動や意思決定に基づいて人生の結果を変化させることができると述べています。脚本では、脳ドンプや感謝の日記、高次元自我からのアドバイス、バレットジャーナル、表現的な書くこと、物語に値する瞬間、目標設定とマニュフェスト、人生の車輪、全体的なチェックイン、週次レビューなど、様々なジャーナリングの方法を紹介しています。最後に、日記帳を始めるためのアクションポイントとして、無料のテンプレートやプロンプトをダウンロードしたり、好きなジャーナルを購入したり、これらのジャーナリングの技法を今日から始めることを提案しています。
Takeaways
- 📝 ジャーナリングは、1日1分から始められるので、手軽に始められる。
- 🌟 ジャーナリングは精神的および精神的な強力なツールで、癒し、成長、進歩、夢の人生を実現するのに役立つ。
- 🤔 ジャーナリングは自分の感情と思考を客観的に見つめる方法であり、負の感情を軽減し、成績を向上させる効果がある。
- 💭 私たちの行動は、私たちの決定と意図に基づいており、それが私たちの思考と感情に基づいているため、ジャーナリングは人生の結果を変えることができる。
- 🧘♀️ 脳を空にするために、毎日のメディテーションの後、5分間の脳ドーム(brain dump)を行う。
- 🙏 感謝の気持ちを育むために、毎日何つかの感謝の気持ちを書き出す。
- 👑 高い自己を問い合わせてアドバイスを求めることにより、状況に対する対応を学ぶ。
- 📋 Bullet Journalは、タスク管理、予定記録、そして情報の整理をサポートするシステム。
- 💭 EXPRESIVE WRITINGは、困難や苦痛な経験を書き記すことで、精神的および身体的健康を改善する。
- 📖 ストーリーワースィーな瞬間を記録することで、人生を構成し、モチベーションを高める。
- 🎯 目標設定と自己暗示のジャーナリングで、5年後の自分を想像し、目標を設定して実現させる。
- 🌙 質の高い睡眠を確保するために、完全な遮光が必要な睡眠マスクを使用する。
- ⚖️ WHEEL OF LIFEは、生活の異なる分野をマップ化し、各分野の満足度を測定する。
- 🧘♂️ 一周レビューは、過去の一週間をレビューし、次の週の計画を立てることで、目標達成に向けて前進する。
- 🔄 ジャーナリングを始める際には、ハードルを高く設定せず、楽しく、気軽に取り組む。
- 📅 ハビットスタックを使って、既存のルーティンにジャーナリングを組み込む。
- 📓 好みのノートとペンを選ぶことで、ジャーナリングの楽しさを向上させる。
- 🛠️ ジャーナリングは自分に合った方法で行い、柔軟にアダプトする。
- 🏃♂️ 今日から行動に移して、ジャーナリングを通じて人生を変える。
Q & A
日記を続けることが難しいと感じるのはなぜですか?
-日記を続けることが難しいと感じるのは、始め方がわからなかったり、一貫性を保てなかったりするためです。しかし、実際には1日1分から始めればよいし、簡単な方法を用いることで生活を変えることができます。
日記を書くことでどのように心や精神を変えることができますか?
-日記を書くことで、自己の感情や思考を客観的に見直すことができ、ネガティブな感情を減らしたり、学業の成績を向上させたりすることができます。また、自分の感情や経験に対する主观的な評価を変えることで、生活体験そのものを変えることができます。
日記で自分の感情を書き出すことで何が得られますか?
-日記で自分の感情を書き出すことで、自分の内面をより深く理解し、ストレスや不安、自己肯定感の低下などのネガティブな感情を軽減することができます。また、自分の感情と現実の状況との間には空間があり、そこに応答の選択肢があると心理学者のVictor Franklは述べています。
人生の結果はどのように決定されますか?
-人生の結果は、私たちの行動に大きく影響されます。行動は決定と意図に基づいており、これらは私たちの思考と感情に由来します。思考と感情は私たちの信念と自己物語に基づいています。日記を通じて、これらの要素を変更し、人生の結果を変えることができます。
なぜジャーナル링は人生を変える力があると言えるのですか?
-ジャーナル링は、私たちが自分の感情や思考、信念、決定、意図を認識し、改善する手段を提供するため、人生を変える力があると言えます。これにより、私たちは人生の出来事を解釈し、自己物語を作り、行動を決定し、結果を作り出すプロセスをより有意義で生産的に活用できます。
brain dumpとは何ですか?
-brain dumpは、1日の中で発生した思考や感情を、そのまま文書化するジャーナルリングの手法です。Julia Cameronの「アーティストウェイ」で紹介された朝のページと同様に、意識の流れを書き記すことで、頭の整理や感情の整理に役立ちます。
感謝の日記とは何ですか?
-感謝の日記は、日々感謝していることを書き記すジャーナルリング手法です。これにより、人の幸せ感到を向上させ、精神的な健康や社会的結びつきを強化することができます。また、睡眠の質や血圧の低下など、身体的福祉にも良い影響を与える可能性があります。
より高い自己を問い合わせるジャーナルリング手法とは何ですか?
-より高い自己を問い合わせるジャーナルリング手法は、私たちがなりたい最も親切で、思いやりにあふれた、賢明で穏やかな自己に対して、特定の状況での行動やアドバイスを求める手法です。自分自身と対話することで、状況に対するより高い視点からアドバイスを得ることができます。
bullet journalingとは何ですか?
-bullet journalingは、Ryder Carolによって開発された組織術であり、タスク管理、予定記録、情報整理を一本のノートに統合するシステムです。意図性と生産性を高めるために、週や年の計画から個人の目標やプロジェクトまでを追跡できます。
エクスプレッシブ・ライティングとは何ですか?
-エクスプレッシブ・ライティングは、困難や痛み、感情的な経験について書き記す練習です。James Pennebakerの研究によれば、トラウマ的な経験について自由に20分間書き続けることで、精神的および身体的健康に良い影響が得られるとされています。
物語に値する瞬間を書くジャーナルリング手法とは何ですか?
-物語に値する瞬間を書くジャーナルリング手法は、Matthew Dicksの著書「Storyworthy」に由来し、日々起こる変革的な瞬間や気づき、または単に面白い出来事を記録することで、自分自身の物語を豊かにします。これにより、人生の重要な瞬間を記録し、後で振り返りやすくなります。
目標設定と自己暗示のジャーナルリング手法とは何ですか?
-目標設定と自己暗示のジャーナルリング手法は、5年後の自分像や、3年後、1年後の目標を設定し、それを実現するための目標達成に向けた行動と自己暗示を記入することで、未来のビジョンを形成し、自己実現の道を模索する手法です。
人生の輪とは何ですか?
-人生の輪は、友情、家族、キャリア、財政、健康など、人生の異なる分野をマップ化し、各分野において10ポイント満点を基準に自分自身を評価する手法です。これにより、人生のバランスを視覚的に把握し、進歩を測定し、不足している領域に焦点を当てることができます。
全体的なチェックインとは何ですか?
-全体的なチェックインは、精神的、身体的、精神的な状態を記入し、自己と向き合うジャーナルリング手法です。これにより、自分の目的や使命に沿っているかどうか、友人や家族とつながっているかどうか、瞑想やヨガの練習とつながっているかどうかを確認できます。
週次レビューとは何ですか?
-週次レビューは、過去1週間の成果と課題を振り返り、次の週の計画を立てることです。これにより、障害を克服し、次の週の焦点を定めることができます。また、週のテーマを設定し、週次目標を立てることで、具体的な進歩を目指すことができます。
ジャーナルリングを続けるためのアドバイスは何ですか?
-ジャーナルリングを続けるためのアドバイスとして、始めにハードルを高く設定しないこと、自分に対して優しく接すること、楽しむ精神で臨むこと、タイマーを設定して時間を決めること、習慣を積み重ねること、好みのジャーナルやペンを選ぶこと、自分に合ったジャーナルリング手法を選ぶことが挙げられます。
行動に移すために何をすべきですか?
-行動に移すために、今すぐ_FREEのジャーナルテンプレートとプロンプトをダウンロードしたり、使いたいジャーナルを購入したり、紹介されたジャーナルリングの技法のどれかを5分間行うことで開始できます。そして、毎日5分間のコミットメントを自分に約束します。
Outlines
📝 ジャーナルの始まりとその可能性
この段落では、ジャーナルを始める際の難しさと圧倒感、そして1分だけで人生を変えられる可能性について述べています。ジャーナルは心と精神を変革する強力なツールであり、癒し、成長、進歩、夢の人生を実現する助けになります。また、ジャーナルの方法、その重要性、そして持続性についても触れています。
🌟 感謝の力と自己肯定感
感謝ジャーナルの力について語り合い、科学的根拠に基づいて感謝を表すことが心の健康や幸福感、そして社会的結びつきに与える影響を説明しています。さらに、自分の周囲や関係性、健康、そして存在そのものに感謝を表すことの大切さを強調しています。
🧘♀️ 高い自己へのアドバイス
自己の高次のバージョンにアドバイスを求める方法について語ります。自己に対して、状況に応じた最高の自己がどう行動し、アドバイスを与えるかを尋ねることの大切さを説明しています。また、冲突や自己の疑念に直面した際の対処法についても触れています。
🎯 目標設定と生活の輪
目標設定とifestationジャーナルの方法について述べています。5年後の自分像を思い描き、それを目指すために必要な目標と自己肯定の言葉を考えるプロセスを紹介しています。また、生活の輪を用いて、友情、家族、キャリア、財政、健康など、人生の異なる分野を評価し、バランスを取る方法も説明しています。
🤗 持続性を高めるためのコツ
ジャーナルを続けるためのアドバイスを提供しています。目標を設定する際には、始めに小さなステップから始め、楽しむ精神で臨むことが重要です。また、時間を設定し、習慣として積み重ねること、そして自分の好みに合わせてジャーナルをカスタマイズすることが挙げられます。
🏃♀️ 行動に移す
観測や自己改善のビデオを見ても、行動を起こさなければ変化はありません。今すぐジャーナルを始めるための2つの行動ポイントを選ぶよう促し、無料のテンプレートやプロンプトを提供し、ジャーナルを通じて人生を変えるよう励ましています。
Mindmap
Keywords
💡ジャーナルリング
💡メンタルヘルス
💡目標設定
💡感謝のジャーナルリング
💡自己肯定
💡エビデンスベース
💡ブレットジャーナル
💡エクスプレッシブライティング
💡ストーリーワーティモーメント
💡輪の人生
💡一貫性
Highlights
Journaling can be a transformative tool for mental and spiritual growth, aiding in healing, personal progress, and achieving one's dream life.
Starting with just 1 minute per day can initiate life-changing benefits from journaling.
Journaling helps record memories, providing a snapshot of progress and personal evolution over time.
The practice can affect one's affect, potentially reducing negative emotions and boosting grades among students.
Victor Frankle's concept that we have the power to choose our response to stimuli is a key element in journaling for personal growth.
Journaling can change life outcomes by influencing actions, decisions, and the beliefs that underpin them.
Our life events and their outcomes can reinforce our beliefs, creating a loop that can be either negative or positive.
The brain dump technique involves documenting daily thoughts and feelings to clear the mind and gain perspective.
Gratitude journaling is backed by evidence for improving mental well-being and physical health.
Expressive writing about painful experiences can lead to profound mental and physical health benefits.
The Wheel of Life is a method to map out different areas of life and rate personal progress in each.
Habit stacking, such as combining journaling with meditation, can enhance consistency in maintaining a journaling routine.
Using a journal and pen that one enjoys can increase the likelihood of regular journaling.
Adapting journaling methods to suit personal preferences can increase the effectiveness and enjoyment of the practice.
Consistency in journaling is more important than the quantity of writing, with small, manageable tasks being key.
Setting a timer for a short journaling session can prevent the practice from becoming overwhelming.
Taking action on journaling techniques is essential for realizing their benefits in personal development.
Transcripts
it's sometimes easy to feel like
journaling is really hard to stick with
and overwhelming but actually all you
need is just 1 minute per day to start
transforming your life journaling is
such a powerful mental and spiritual
tool to transform your life by helping
you to heal helping you to grow helping
you to make progress helping you to
achieve your dream life one question I
get asked a lot is how to journal I
don't even know where to begin with
journaling or I can't stay consistent
with journaling all you need to start
changing your life are a few simple
evidence-based try and tested techniques
so in this video we're going to be
answering all of those questions
starting with why you should journal and
how journaling can actually genuinely
change your life this is not just some
kind of clickbait intriguing title this
genuinely will change your life if you
put it into practice secondly we'll go
over key journaling methods which are
evidence-based tried and tested super
powerful journaling methods that I've
used personally over the years as well
and thirdly we'll go over how to stay
consistent and build it into your
routine to actually take action on
wanting to journal and make this a
reality for you so without further Ado
let's dive into the video if you're new
here my name is Izzy I'm a Cambridge
graduate and a doctor and I've
personally been journaling for over 8
years now and gone through literally
dozens of journals I've created a
journaling template with a bunch of
structures and prompts down below
totally free for you to use as a
companion for this video so why should
we journal and how is this actually
going to be life-changing there are
three reasons to journal the first first
reason is to record your memories as a
kind of snapshot to see the progress and
see how far you've come when I look back
at some of my old journals I'm like oh
my goodness I can't believe that at that
time I was so worried about something
that was happening or I felt so strongly
about it but then looking back actually
that was such a blessing and that gives
you this magical zoom out button on
seeing things in perspective secondly it
affects your affect so whether you have
a more positive or negative approach to
the the world basically all of us
struggle with negative emotions at times
things like fear things like anxiety
feeling like you're worrying about the
future fear of failure fear of judgment
worrying that you're not good enough all
of these things can weigh on us on a
daily basis Holocaust Survivor and
psychologist Victor Frankle who wrote
maner for meaning once wrote between
stimulus and response there is a space
in that space is our power to choose our
response in our response lies our growth
and our freedom by putting down our
thoughts and feelings on paper over and
over again journaling is one of the most
powerful ways for us to understand more
objectively where our thoughts and
feelings are coming from and
understanding the truth of actually
what's been going on in our lives there
have been studies on students that show
that journaling as a practice can reduce
negative emotions and also even boost
their grades bizarrely overall it helps
you to realize that your emotions and
feelings are not actually directly
caused by the situation in your life
it's also space where you can cultivate
a higher state of mind and a more
positive outlook on life in this way
journaling can literally change our
lived experience of the world because
experience is not an objective thing
experience is the life situation that
we're in plus a subjective assessment by
us about that situation and that creates
our experience it includes things like
the facts of the matter but then also
all the feelings and emotions and
narratives and beliefs and stories that
we tie into it and that makes our
experience and thirdly is something that
I call the belief outcome access by
completely changing our approach to life
journaling can actually completely
change the outcome of our life as well
okay let me explain so the outcomes of
our life are broadly determined by our
actions obviously there's luck and other
things involved but the bit that we can
control is our actions our actions
generally come from our decisions and
our intentions our decisions and
intentions are generally based on our
thoughts and feelings about things so if
we think something something or feel
something that often leads us to make a
different decision those again usually
come from our beliefs and the stories
that we tell ourselves the things that
we believe about ourselves whether those
are limiting beliefs and the stories
that we tell ourselves about Who We Are
Who our identity is what things mean
those very beliefs came from somewhere
those stories those things that we
believe about ourselves they didn't just
come from nothing they came from events
that went on in our life and the way
that we chose to interpret them for
examp example if you believe that you're
not worthy you're not good enough that
leads you to think okay I'm not good
enough to apply for this job because
they'll reject me anyway because I'm no
good obviously cuz that's that's maybe
my limiting belief and then that makes
me take the decision to not bother
applying for the job because they would
think oh who on Earth does she think she
is to apply for this job because she's
obviously not good enough which is
something I've decided for myself not
that they've actually said it to me and
that leads to the action of okay I'm not
going to apply for that job and the
outcome is I didn't get that job because
I didn't even put myself out there in
the first place on the other hand if
let's say I had the belief that I am
good enough I can get this job I am
worthy and I'm intelligent and I'm
capable and I can learn quickly then
that would lead to the thoughts and
feelings of yes I feel empowered to do
this and then when the opportunity to
apply for the job comes up I decide yes
I'm going to apply for this because I
have that belief and this thought
process and this feeling that I can do
this and I can give this a go even if
they reject me that's okay I'll just try
again that's fine I know fundamentally
my worth and I believe in myself and
that would lead to the action of
applying for jobs putting yourself out
there which would more likely lead to
the outcome of actually Landing that job
actually making that change another
example is if you have the belief that I
am a healthy person who prioritizes my
well-being and fitness that will lead to
the thoughts of hm how can I improve my
fitness feelings of motivation around
exercise and taking care of yourself
leading to decisions like I'm going to
go to the gym three times a week I'm
going to eat well I'm going to sleep
well and those actions then leading to
the outcomes of you are fitter and the
amazing thing is this is actually a
closed loop where the outcomes that you
have they become the life events that
then further condition your beliefs they
further give you fuel to find evidence
to support your beliefs and so actually
these outcomes they actually become the
life events and that's why this Loop is
so powerful because you might look at
this and think oh this is so depressing
because that means that the life events
that's kind of already decided what my
fate is going to be you could look at it
that way if you wanted to but you could
also choose to view this in another way
where the beliefs and stories thoughts
and feelings decisions and intentions
they are not all determined by external
things a big influence on that is
ourselves we can make choices to change
those and that's where journaling comes
in and that's why it's so so special I'm
going to number these just for
Simplicity in this process there's
actually a lot of influence that we have
to change the way that this Loop goes
and by changing this Loop even just a
tiny bit and by changing for example
just our beliefs and stories and our
thoughts and feelings just by a few
percentage points that would change our
decisions change our actions change the
outcomes which then change changes our
life events which then feeds back into
the circle and it keeps going around so
instead of letting this be a vicious
cycle of negative beliefs negative
thoughts and feelings negative decisions
that limit us we want to turn this into
a virtuous cycle which actually lifts us
up there are ultimately really four
segments of this that we influence with
journaling and those are how we perceive
our life events our beliefs and stories
our thoughts and feelings and our
decisions and intentions and throughout
the rest of this video in each of the
journaling techniques that I mentioned
I'm going to talk about which one of
these we can access with that for me
ensuring that there's something of the
each of these four segments in my
journaling practice has been the most
powerful holistic combination for me I
highly recommend you try dabbling at
least with something from each of these
four the first journaling technique is
also the simplest one and this is the
brain dump this is just where you
document your day let your thoughts and
feelings arise as they are and just
write them down this is quite similar to
a technique by Julia Cameron in the
artist's way where she talks about a
technique called morning pages and this
is where you sit down first thing in the
morning or sometime in the morning and
you just write like 10 to 20 minutes do
you just write full pages of stream of
Consciousness essentially for me I do
this kind of brain dump every day after
my morning meditation because often I
will have had some thoughts arise during
that and notice some things and so then
I literally just turn on a timer on my
phone for 5 minutes and then just start
writing this is especially helpful if
you feel overwhelmed by thoughts or you
just want to clear your mind because I
find that as soon as I've done this I
just feel so much more settled and any
of these thoughts that I've had
percolating or ideas they just come out
on the page and as soon as they're out
on that paper it's so much easier to
draw patterns from them and understand
the bigger picture it's also great for
documenting your life and sometimes I'll
look back at previous brain dumps that
I've done where I've written about oh
what I've been up to that day and had a
snapshot into what I was thinking what I
was doing back then next is gratitude
journaling my goodness there is so much
data and evidence backing up gratitude
journaling as one of the most powerful
powerful ways to shift our mindset
improve our mental health mental
well-being connect more with others and
even improve our physical health have
even been studies that have shown that
it can improve your quality of sleep
reduce your blood pressure crazy stuff
right again this is super easy you can
do this in just a couple of minutes a
day all you need to do is write down a
few things that I'm grateful for today
so maybe even just one two or three
things one thing that I would do in my
bullet Journal is I'd essentially write
down a page where I would have one line
for each day of gratitude and just write
down in sequence a couple of the things
I was grateful for that day this also
means that I can see on one page a whole
month of gratitudes and that was pretty
cool having a daily gratitude practice
for just 5 minutes a day can improve
your happiness as much as doubling your
salary which is mind-blowing so instead
of trying to hustle for a raise or more
money you could just bring in some
gratitude journaling and achieve the
same impact on your happiness if you're
feeling stuck with this I often start by
looking at my surroundings and
appreciating the present moment things
in the present then thinking about
relationships my family or my friends
and things that I'm grateful for about
them or thinking about the events in in
the day
and what I'm working on areas in my kind
of Health my just the fact that I'm
alive just the fact that this world
exists is something to be grateful for
so it can literally be anything or it
could literally be I'm grateful for this
ruler because it helped me to write
straight lines I'm grateful for this pen
and having nice stationer to be able to
journal with and enjoy the experience of
journaling while I'm grateful for this
cup of tea even though it's cold it's
kind of refreshing and I'm very grateful
to be able to enjoy this today
interestingly for the coming year my
number one valy Val is gratitude I'm
going to be focusing on this every
single day trying to bring it alive in
every single moment and try to bring
that consistency into my gratitude
practice and consistency and struggling
with inconsistency is something I'm
going to talk about towards the end of
this video so stay tuned for that if
you're enjoying this video so far you
might want to follow me over on
Instagram @ izy I share my stories daily
updates including some journaling
prompts and journaling things that I'm
doing next is one of my all-time
favorites which is asking your higher
self for advice we all have this version
of ourselves that we aspire to be the
kindest most loving most compassionate
equanimous wisest most confident most
calm forgiving version of ourselves that
we aspire to be so when I'm faced with
the situation often I ask myself well
what would my higher self do in this
situation how would they respond what
advice would they give me for example if
I noticed in my brain dump journaling
that I was feeling some level of fear
and self-doubt around publishing a
YouTube video then I could ask my higher
self what would she say how would she
respond to that feeling or respond to
this situation and maybe she would
actually say instead of thinking what if
I'm not good enough to make this video
or what if the video isn't helpful
enough or what if you're making a fool
of yourself online maybe she would say
actually well if your video can help at
least one person isn't that so worth it
and she might also say that actually you
are the only person who can create your
video and you are the only person who
can believe in your self or let's say if
there's a conflict with a friend or
family member instead of getting very
attached to the ego and being like Oh
I'm right or they're wrong was their
fault maybe your higher self would
remind you that actually it's about the
relationship and how can you express
love to this person even in the face of
conflict how would your higher self
choose their response again touching on
that whole Space Between the stimulus
and response how would they choose in
that situation next is bullet journaling
which is essentially an amazing system
developed by Ryder Carol he has a whole
book on it called the bullet Journal
method I'll leave a link down to it
below bullet journaling is the staple of
my journaling and it's the structure
that holds all the rest of my journaling
it essentially allows you to break down
your whole life and keep it all stored
in just one handy notebook it's a whole
system of migrating information around
and developing the sense of
intentionality while having a year at a
glance month at a glance and also rapid
logging where you kind of jot down
different tasks you have so it's almost
like a mixture of a to-do list and a not
taking system and also an event reminder
system and a calendar Allin one and this
is more of a kind of forward planning
organizational life event based Journal
but you can also include other kinds of
journals within it so this is what I do
almost every single day as I write in my
bullet Journal breaking down exactly how
the whole system works will make this
video way too long so if you're
interested in seeing my full setup then
let me know down in the comments if you
want me to make a video about that cuz I
can make a video if I do make it I'll
link somewhere up here as well Bel
journaling for me has helped to keep my
life together stop it from falling apart
and basically keep it all in one place
and in one handy book along with
built-in practices of migration and
review which build in intentionality and
mindfulness along with all the
productivity next is expressive writing
this is essentially a practice where you
write down all your feelings and also
the facts about difficult painful
emotional experiences James pen Baker
and colleagues did a series of
incredible studies where they showed
that if you gave people the task of
writing about the most traumatic
experience in their life just writing
straight for 20 minutes not censoring
themselves never stopping writing just
continuously writing talking about the
feelings but also the facts that
surrounded it and you got them to do
this four times within the span of a
month that there were profound mental
and physical health benefits to this so
the way that you can do this in practice
is you get out your journal and and then
you write for 20 minutes straight not
stopping your pen unless you need to
have I know wipe a tear away or get a
tissue or something out not stopping a
pen and just writing continuously about
the most painful experience or a very
painful experience that you have had do
not worry about punctuation spelling or
grammar and if you run out of things to
say just keep moving your pen so even
just draw like a squiggly line or
something until you feel like you can
start writing again write only for
yourself don't make sure that other
people don't see this you need to feel
like it's a safe space where you can
fully Express what you want really let
go when you're writing and explore your
deepest feelings and Thoughts From The
Experience what they actually found when
people progress through the four
sessions of writing about the most
painful experience that they've had so
they would write about the same
experience was that over time they
actually wrote more objectively about it
and also linked up some more causation
and they kind of started to put it in
context and understand it more and
process it more and there was a shift to
slightly more positive language less
negative language over over time this
could be especially effective if you
have any experiences that you avoid
thinking about or you find extremely
painful to think about because they do
have this baggage on us and they weigh
on our hearts on our minds and to start
working through that is really part of
the process of feeling more whole and
healed and settled in yourself the next
way to journal is a writing about a
story worthy moment one of the things
that made us as humans different from
other homins and great apes was our
ability to really share stories and use
it to bring people together and also to
find that motivation within us to keep
going making sense of our lives and
being able to communicate and share this
with others in storyworthy which is a
book written by Matthew dicks he talks
about a homework for life where
essentially he writes down just one or
two sentences about a storyworthy moment
each day something that involves some
element of transformation or some moment
of realization or just a cool thing that
happened that day this is a really nice
way to document your life a little bit
and highlight something cool that happen
so so then when you look back you can
see all these storyworthy moments I have
a part of my monthly spread where I talk
about all my story worthy moments and
essentially kind of put them on one page
here and each day has one line for me to
write a very short snippet of a story
worthy moment the next method is a goal
setting and manifestation journaling so
this is where we think about where we
want our lives to be in 5 years time
where do we want to be and then working
back in 3 years time where do I want to
be and then in one year's time where do
I want to be creating that vision for
ourselves visualizing it and then coming
up with goals that we can pursue in
order to achieve that and then also
manifestations things that we can affirm
to ourselves incantations that we can
say to ourselves to get into the state
of mind that we need to be in in order
to be the person who can achieve those
goals to make that dream a reality I
have a whole video on goal setting so
feel free to check it out I'll link it
out up somewhere over here and again
check out the totally free template down
below with all the journaling prompts
I'd recommend to work as a companion to
this video there's a lot of evidence
that shows that when we write down our
goals we are so much more likely to
actually achieve them so writing down
our goals writing down why we want it
and how we're going to get there and
then manifesting that embodying that and
bringing it into our life as something
that we affirm to ourselves and remind
ourselves of every single day is going
to set us on this this path towards
achieving our dream life and this is
working on part four primarily our
decisions and intentions for me one of
the big goals that I have for myself is
to get better rest sleep is the
Foundation of everything else in our
lives getting good quality rest makes us
more productive more emotionally stable
have a more positive outlook on life and
generally be able to live life to the
full and live our best life and one of
the key components of getting good
quality sleep is having a perfect
blackout something has leveled up my
sleep and help me to get much better
quality sleep is Manta sleep masks who
are very kindly sponsoring this video I
literally travel with this everywhere at
home or on the road it is a
non-negotiable for me to have this mask
with me now because it helps so much
with for Sleep Quality my personal
favorite mask that they make is the
Manta sleep mask Pro these genuinely
give a true 100% blackout the cups are
completely customizable you can
literally put them in any position that
you want which ensures that you can get
that perfect custom fit these have this
c-shaped cup where it's like Hollow in
the middle here so it doesn't press on
your eyes it doesn't press on your
eyelashes so comfortable to wear and the
c-shaped cup means that at the edge is
thinner so that means if you're a side
sleeper like I am sometimes then you can
lay on your side and it's still really
comfy I really like the material that's
made out of it's so breathable and
comfortable if you're interested in
improving your sleep by getting a true
blackout that's comfortable and portable
that you can bring literally anywhere
with you then definitely check out man
to sleep I'll leave a link down below
and make sure to use the code Izzy for
an extra 10% off your order the next
method is The Wheel of Life The Wheel of
Life Maps out different parts of your
life so friendships family career
finances Health all of these kinds of
things and it invites you to to rate how
you're doing on each of those areas out
of 10 and then draw a kind of circle I
love this method because you can measure
your progress over time and how things
are going over time you can literally
make a chart in so I actually made an
Excel sheet where I would track all of
my Wheel of Life metrics and each time
you do this whether it's every week
every month every quarter or even just
once a year you can look at the areas
where you're lacking or not scoring as
highly as the others because the aim is
to create a holistic wheel and that's
why it's in this sort of wheel is
because you're trying to build out the
wheel without any like big dents in it
so identify this area let's say for
example if friendship scored lower than
everything else maybe was only a four
out of 10 that might be a reminder think
okay how can I actually align my goals
or set some new goals for myself that
would help me to boost this area of my
life and equally what are some areas
where I'm doing pretty well and I can
actually almost like Pat myself on the
back and be like you know what you're
really smashing it with your
relationship with your family or you're
really like taking care of your health
you're prioritizing your well-being
taking care of your worldly vessel next
is a holistic check-in so this is Mind
Body Spirit so this is where I write
about how I'm doing mentally and I use a
lot of I feel statements for this so I
feel excited for this I feel sad about
this I feel all of these kind of
statements then I check in physically
with how my body is doing how my skin is
doing if I'm having any like breakouts
or how my body is feeling my workouts my
exercise if I'm getting any muscle
soreness and then how I'm feeling
spiritually which sounds a little bit um
maybe a bit woo woo but I find this
really helpful to check in if I'm
feeling aligned with my purpose my
mission if I'm feeling connected to
friends and family if I'm feeling
connected to spirituality and my
meditation and yoga practice I
personally do this once a month and it's
actually quite helpful because then I
can look back at a previous month so for
example recently I updated my skincare
routine so it's interesting to see month
to month how I'm feeling about my skin
cuz I'll always write about my skin in
in the physical section because it
varies so much based on the seasons next
is is the weekly review this is one of
my favorite ones because it's a keystone
habit where every single week you sit
down with your Journal you review how
the last week's gone the wins the
challenges and then you plan the next
week and figure out okay how am I going
to overcome these obstacles and what am
I going to focus on for the next week
and one thing that I've done in the past
is set almost a theme for the coming
week where okay I'm going to focus
particularly on this thing for the next
week for example in the next week I've
noticed that I've kind of let my sleep
go and I've not been getting enough rest
so for the next week my theme is rest
and making sure that I'm prioritizing
rest and Recovery it's also nice to set
a couple of weekly goals for yourself
something small and manageable and then
picking out a couple of things that are
aligned with your goals that you can
realistically achieve in the next week
you can also do this as a monthly review
if weekly is too frequent for you I
personally really like weekly because
otherwise it's quite easy to let things
slide in a month and having a weekly
calendar reminder or alarm that's like
like okay time to do your weekly review
is such a good accountability for
yourself one thing generally about all
these journaling techniques is that they
are a tool to support you they're here
to serve you to bring awareness
mindfulness intentionality understanding
and compassion this brings us on to the
third section of this video which is how
to actually stay consistent with
journaling because the biggest thing
that people struggle with is that they
don't keep up with it the number one
mistake that people make which prevents
them from staying consistent with
journaling is that they set the bar too
high they give themselves too much stuff
to do that it becomes overwhelming and
then they give up entirely so keep it
really minimal at the start something
that you can complete in less than 5
minutes perfect is the enemy of good so
don't try to force yourself to complete
all the things in your journal every
single day because that's actually an
unrealistic goal secondly go easy on
yourself be kind to yourself and
approach it with a spirit of play and
lightness and ease this is meant to be
enjoyable it is enjoyable it's fun and
it can help you to achieve your goals in
a way that feels good and authentic so
don't beat yourself up if you break your
streak it's no big deal you can always
pick it up another time it's always
waiting for you there to serve you and
your journal to be a safe space for you
another thing that helps is setting a
timer so for example for me right after
my morning meditation I will set a timer
for 5 minutes and just do 5 minutes of
journaling this means that it's time
boxed and so it doesn't drag on and also
I don't give up after just one minute I
sit there for 5 minutes I give that gift
to myself of that space for journaling
the next tip would be to Habit stacks so
for example habit stacking it with
meditation so for me in my morning
routine I do my meditation and then
right after that I have my journaling
slot and that means that as long as I've
started my morning routine I've chained
all these habits together and so then
the journaling just happens by default
the next tip is to choose a journal that
you actually like and you actually love
using something that Sparks Joy
something that feels good to use so for
me I really like the L term 1917
journals I usually use a do Matrix one
for the bullet Journal something that
you enjoy using the paper for also get a
pen that you really like so I like these
Muji pens I usually use a
0.38 uh in a black and also a green but
just pick some stationary that really
like Sparks joy for you to use and you
feel like you can sit down and really
enjoy the session of journaling the
final tip is to adapt it to suit you
there's no one siiz fits all for
journaling looking at all the different
ways to journal you can pick and choose
what kind of journaling you want how you
want to do it when you want to do it
where you want to do it everything is
adaptable so experiment with what feels
good for you now for the final section
of the video which is where we're going
to take action on what we've talked
about today it's all good and well watch
loads of videos about journaling loads
of videos about productivity and
self-improvement and personal
development but if you don't take action
nothing's going to happen nothing's
going to change so to actually change
your life with journaling like it's
changed my life like it's changed so
many people's lives you need to take
action today right now not tomorrow
tomorrow literally never comes so let's
start today decide on two action points
you can take right now to Kickstart your
journaling and Kickstart changing your
life from today whether that's getting
the pack of free Journal templates and
prompts that I've created for you down
below or buying a journal that you love
to use or getting started with one of
these journaling techniques just today
just for 5 minutes just setting your
intention to actually do this for 5
minutes in the morning every day writing
three things that you're grateful for
make that commitment to yourself today
if you enjoyed this video I think you
might like this one over here where I
talk about goal setting and how to set
your goals so you actually achieve them
I'm genuinely so excited for you to
start journaling it has changed my life
and I know it will change yours as
always take care of yourself and I will
see you in the next video
bye
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