A notebook to save you from infinite scrolling.
Summary
TLDRThe video introduces the 'Life Tracker' method, a personal modification of the Bullet Journal system designed to optimize and track various aspects of life. The creator, who has been journaling for six years, emphasizes the benefits of a physical journal over digital alternatives. The system includes a monthly overview with goals, habits, and metrics tracking, such as sleep, weight, caffeine intake, and exercise. Journaling not only aids in documenting highlights and achievements but also serves as a tool for self-reflection and goal setting. The video also highlights the use of a specific journal brand, Leuchtturm1917, praised for its versatility. Through this method, the creator shares insights on improving mental clarity, consistency in habits, and ultimately, enhancing life's quality.
Takeaways
- 📈 The Life Tracker system is a personalized journaling method that incorporates elements of the bullet journal technique to track daily activities, habits, and metrics.
- 🗒 Journaling with a physical notebook, particularly using brands like Leuchtturm1917, is favored for its tangible and versatile nature, allowing for a variety of layouts like grid or dotted pages.
- 📌 Monthly pages in the journal are set up to track specific habits (like weight, caffeine consumption, workout, and meditation) and daily highlights, aiding in self-awareness and habit consistency.
- 📝 Reflective journaling is not about detailed daily entries but focusing on significant daily highlights and habit tracking, making the process low-friction and manageable.
- 📉 The right side of the monthly spread is used for setting broader goals for the month, not as a daily to-do list, helping to keep a broader perspective on personal achievements.
- 💧 Personal experiments, like 30-day challenges, are documented to observe changes and impacts on lifestyle, functioning as an experimental log.
- 💡 Insights gained from journaling can lead to mental clarity, reduced anxiety, and better life optimization, echoing the practices of historical figures like Leonardo da Vinci.
- 📚 Regularly updating the journal helps in tracking progress towards goals and maintaining awareness of personal habits and achievements.
- 📆 The journal serves as a historical record, allowing retrospection on how habits, goals, and personal metrics evolve over time.
- 📖 Starting journaling early in life is recommended to capture and reflect on personal growth, with the physical journal acting as a tangible record of one’s life journey.
Q & A
What is the Life Tracker Method and how does it differ from the Bullet Journal Method?
-The Life Tracker Method is a modified version of the Bullet Journal Method designed to optimize and track the creator's life. It focuses on low-friction journaling and incorporates tracking of habits, metrics, and personal goals, differing by its specific emphasis on life optimization and habit consistency over the more general organization focus of the Bullet Journal.
How long has the creator been using the Life Tracker Method, and how many journals have they filled?
-The creator has been using the Life Tracker Method for 6 years and has filled five journals, buying a new one each year.
Why does the creator prefer physical journals over digital apps for documenting life?
-The creator prefers physical journals because they capture the essence of time more effectively for them. Despite trying various apps and digital methods, they find physical writing with pencil and pen to bring them back due to its tangible nature.
What brand and type of journal does the creator recommend and why?
-The creator recommends the Leuchtturm1917 brand, particularly the dotted or grid versions, for their modularity, which allows for drawing different diagrams and capturing a wide range of information efficiently.
How does the creator structure the monthly page in their Life Tracker Method?
-Each monthly page spans two pages, with the month written on both sides. The left side includes dates, daily highlights, and habit tracking (e.g., weight, caffeine intake, workouts, meditation). The right side is reserved for monthly goals and accomplishments, like reading certain books or upcoming trips.
How does the creator track habits and metrics in their journal?
-The creator tracks habits and metrics by drawing columns for each item (e.g., weight, caffeine, workouts) and marking them daily, either by coloring in for caffeine intake or drawing an 'X' for missed workouts or meditation sessions. This allows for a visual representation of consistency and progress over the month.
What are some examples of the types of information the creator journals about?
-The creator journals about a wide range of topics, including daily highlights, habit tracking, sleep times, book summaries, personal goals, and even doodles. They also include reflections on personal experiences, like 30-day challenges, and observations, similar to Leonardo da Vinci's journals.
How does the creator view the role of journaling in achieving goals?
-The creator sees journaling, specifically through the Life Tracker Method, as an effective way to achieve goals by allowing for the tracking of progress over time. By documenting habits, actions, and reflections in a physical journal, one becomes more conscious of their behaviors and more likely to follow through with their goals.
Why doesn't the creator force themselves to journal every day?
-The creator doesn't force daily journaling because they believe in writing whenever new thoughts come or something significant is learned. The monthly page is the only section they try to update daily, but missing a few days is acceptable as they can retrospectively fill in the details.
What long-term goal does the creator have for their journaling practice?
-The creator intends to maintain their journaling practice indefinitely, aiming to have a notebook for every year of their life. This allows them to document and reflect upon their thoughts, experiences, and learnings at different ages, wishing they had started before the age of 20.
Outlines
📓 Introduction to the Life Tracker Journaling System
The Life Tracker journaling method is a personalized adaptation of the Bullet Journal system aimed at optimizing and tracking various aspects of life with minimal friction. This method has been a consistent practice for six years, filling five journals since starting at age 20, and is favored over digital journaling for its tangible essence and flexibility. The system allows for tracking sleep, weight, habits, and reading, using a preferred journal brand, Leuchtturm1917, for its grid or dotted pages. A monthly two-page spread includes goals, daily highlights, and habit tracking, emphasizing the power of physical journaling in capturing life's moments and optimizing habits.
🗓️ Monthly Page Setup and Habit Tracking
The Life Tracker method simplifies journaling to capturing daily highlights and tracking habits, rather than detailed daily entries. Monthly mini-goals or challenges are set up on a monthly page visited daily, allowing for reflection and documentation of experiences in an experimental log style. Individual entries for deeper reflections or ideas are added as needed, with the format being highly flexible to include diagrams, book summaries, and other observations. This system is inspired by Leonardo da Vinci's detailed journals and emphasizes mental clarity and life optimization without the pressure of daily journaling.
🎯 Achieving Goals with the Tracker Method
The Life Tracker method is not only a journaling practice but a powerful tool for goal achievement, enabling meticulous tracking of various metrics. Transferring digital metrics to a physical journal enhances goal consciousness and consistency. The journal serves as a historical record, tracking changes in focus areas over time, such as net worth and health metrics. The intention is to maintain this practice throughout life, allowing for retrospective insight into thoughts, actions, and personal development at different ages. Starting journaling early is encouraged for its lifelong benefits and potential to optimize life.
Mindmap
Keywords
💡Life Tracker System
💡Journaling
💡Bullet Journal Method
💡Habit Tracker
💡Metric Tracker
💡Leuchtturm1917
💡Physical Journal
💡Goal Setting
💡Self-introspection
💡Consistency
Highlights
Introduction to the Life Tracker journaling system, a personalized adaptation of the Bullet Journal method for life optimization and tracking.
Detailed explanation of the Life Tracker's layout: date, highlight of the day, habit tracker, metric tracker on one side; monthly goals and achievements on the other.
Benefits of using a physical journal over digital apps for documenting life and habits.
Preference for Leuchtturm1917 brand journals for their quality and versatility in journaling styles (grid or dotted).
Monthly page setup: tracking daily weight, caffeine intake, workout routines, and meditation practices.
Importance of recording daily highlights to remember the essence of each day.
Adjusting and setting new strategies for habits and goals based on monthly reflections.
Integration of monthly goals and book reading lists into the journal.
Value of looking back at past entries to see progress and reflect on past thoughts, habits, and goals.
Individual entry system allows for flexibility in content, including diagrams, book summaries, and more.
Inspiration from Leonardo da Vinci's method of documenting observations and studies in journals.
Advocacy for tracking progress towards goals through journaling as an effective method for goal achievement.
Transferring digital metrics (e.g., sleep, weight, steps) to the journal for a comprehensive life overview.
Reflection on the evolution of journal content over time, from financial tracking to health and fitness metrics.
Long-term commitment to journaling with the aim of having a notebook for every year of life as a personal archive.
Encouragement for others to start journaling, regardless of consistency, as a means to optimize life.
Transcripts
This Is The Life tracker system on the
left you have the date the highlight of
what you did a habit tracker and a
metric tracker on the right you have
your goal for the month and then after
this you have one of the most powerful
and also underrated things that you can
do is actually journaling and today I
want to share with you my journaling
system which I call the life tracker
method it's a modification I made to the
bullet Journal method to optimize and
track my life I believe it's one of the
lowest friction ways that you can start
journaling and I've been doing this for
the past 6 years I filled five journals
I buy a new one every single year and
I've been doing this since I was age 20
there's just something about a physical
Journal that really captures the essence
of that time I've tried using a bunch of
different apps and digital ways of
journaling and documenting my life but I
always just come back to using pencil
and Pen I'm going to show you the system
that I came up with to track things like
my sleep my weight uh different habits
even the books that I'm reading but
before we get into that let me talk
about my favorite Journal brand that I
actually use yeah so I've tested a lot
of different Journal Brands and I think
the best one for my usage and for what
I'm using it for is this brand called Le
term
1917 I'm not actually sure how to
pronounce it I think it's a German word
but it's Le l l e u c h t t u r m
there's a bunch of different version it
comes in like either Grid or dotted and
my favorite one is either a dotted one
or a grid one and the reason for that is
just because it's more modular when you
have a grid or dotted like you can draw
different diagrams you can capture a lot
of different stuff I'm going to show you
some of the stuff I've captured at the
court of the system every month I have a
monthly page that is two pages so I
write the month on the left and the
month on the right so I'll just show
you I'm going to create January's page
and then I'll have the numbered dates 1
2 3 four five 6 7 8 30 31 so I'll have
the dates of January here on the left
side and I also put in an abbreviation
for the day so Monday Tuesday Wednesday
Thursday and then on the left side here
I'll have different metrics and habits I
want to track so for example right now
I'm on a cut so I'll track my weight
every day so I just put in like pounds
here and I'll draw a line and then I can
see my progress over different days and
what I'll often do too is I'll track
like two or three different habits okay
so now we have
three rows that we can use for tracking
habits so I'll just do one is like
caffeine maybe like
workout and then
meditation
so if I drink caffeine I'll just color
it in and if I skip my workout I'll just
draw an X and I'll skip my if I skip my
meditation I'll draw an X and it's
really cool because at the end of the
month you can just see how consistent
you are with your habits and you can see
how that correlates to any other metrics
that your track so for a while I also
track my sleep times like I tracked when
I went to bed when I woke up and that
actually became like two whole pages but
now I'm just tracking my weight and a
caffeine usage workout meditation so
like if I'm only drinking caffeine every
other day then maybe the next day it's
like this and the next day I'm like that
and then on the left side here I will
write down the highlight of that day
like what made that day memorable like
it could be like I ran 10 miles or I had
a PR or I just uploaded a video but the
point of this left side is just to kind
of document the main highlight of that
day so that if I read it I can kind of
see like oh that's that's the day that I
did that so like like hung out with
friends this is pretty much it for the
left side of the monthly page and then
the next month I do this again and now I
know like maybe I need to change my
habits or I need to do a new strategy
for these habits so this is a really
effective way to really make sure that
you are consistent with your habits and
also thinking about how to optimize for
them so on the right side of the month
of P share usually I'll write down some
of my goals for this month or some of
the things I want to get accomplished I
don't use my journal as a to-do list but
I just use it to kind of track like what
I'm doing what I'm thinking and some of
the things I'm working on so I might
have like you know
read five
books and then maybe I have the books
here 1 2 3 four five and I'll write like
so yeah super simple just like something
I want to keep in mind for the whole
month it could also just be reminders or
like trips coming up like once you
actually start doing this and if you're
like me you start actually doing this
for multiple years it's really
interesting because I can flip back to
Any Given month in the past 5 years and
you're going see like on every single
day like what is the highlight of that
day did I follow through my habits on
that day and what were my goals on that
year and that that date
so this is like the easiest way to
journal because rather than actually
journaling every single day like what
you did everything you did you're only
journaling like one single line and also
tracking like whether or not you hit
your habits but after you set up this
page this is the page that I go to every
single day in the morning or at night
when I'm updating it sometimes if I
don't update it like for a week is
totally fine too cuz I can usually just
think about like what I accomplished
over the week so while you probably have
your yearly goals or your decade long
goals that you're working on these are
just like monthly mini goals or like
mini challenges that you want to try out
and you can kind of like document your
experience kind of like a experiment log
or a laboratory Journal so a lot of
times I'll do like 30-day challenges
like not for YouTube but like just for
myself I'll do a 30-day challenge here
and I'll track it and then I'll like
Journal about like my experience with
doing that so after I set up the monthly
page I'll usually have individual
entries whenever I feel like journaling
or there's something that I want to
think about on paper and how I do that
is that I'll just write like the date
and then I'll write the time the beauty
of a analog Journal is that it can
really be any format that you want so
sometimes I'll be like drawing a diagram
or for an idea that I have definitely
the coolest thing is just being able to
look back on any given date or year and
see what you were thinking about what
kind of decisions you were trying to
weigh and it really helps with
increasing your mental Clarity reducing
anxiety and just being able to optimize
your life further it doesn't even have
to be individual entries like sometimes
I'll be summarizing a book that I read
or capturing things that I've learned
because this journaling system is really
inspired by Leonardo da Vinci he's
really known for his journals where he
like writes down his observations or
things that he's studying and it's
really interesting even now to look at
some of the things that he was thinking
about or some of the things that he was
studying I think Bill Gates previously
bought one of his journals for like $30
million and you can create something
like that for yourself too I also don't
force myself to journal every day or
even try to make it a habit I just write
down stuff whenever some new thought
comes to me or I just want to capture
some sort of thing that I learned the
monthly page is the only thing I try to
update every single day but even if I
missed a couple days it's still totally
fine cuz I can go back and think about
what I did on that day and then fill it
out I don't want to show the actual
entries but I want to show like some of
the things that I've captured in my
journal so like like here's like an
energy graph where I was like starting
how I use my time and I noticed that I
had this like different Peaks and
troughs throughout the day and I kind of
like graph this out that is an
interesting thing just for myself to
look at yeah here in July of 2021 I
wrote down so my goal is like read four
books like do this new workout plan
sometimes I just Doodle for fun in my
journals um here I actually like grafted
out my sleep for I think this must be
like around almost a month I grafted out
my sleep like when I was going bed and
when I was waking up and it was just
really interesting to see like this kind
of correlation based on like how much
coffee I was drinking let me see what
else sometimes I just like Journal stuff
just so I can document it and record it
for the future cuz I know like sometime
in the future I'll look back and I'll be
like nostalgic of this information here
I tracked like how many steps I was
taking for a vacation to Japan and I
wrote down like what I did every day um
so you can see how many steps and I also
like even tracked my time on the trip so
I can see see like it's been like 150
hours sleeping like 23 hours exercising
I still hit the gym oh here I have a
immersion tracker so this is also when I
was studying Japanese I tracked like how
many hours I was spending on the
language every day and you can see like
on average I spending like almost 3
hours for these three weeks I was
tracking it yeah I track down like
guitar uh riffs that I
learned I also have some piano notes
sometimes when I I finish a book that I
think is really good I'll also like
write a one pager of everything I
learned and also just different quotes
um from there so this is after I finish
the book 0 to1 I wrote down like a one
pager of like some of the most impactful
things that I learned from there I
developed the system during college when
I wanted to find a way to capture not
just the ideas I was having but also a
way to capture what I was actually doing
dayto day so that I could just look back
on it I realized how fleeting and
unreliable my memory was and I was also
really overwhelmed was trying to find
the best allinone app that could help me
capture everything that I cared about at
some point I realized that an app like
that will probably never exist because
my interest will constantly change and
so the formats of my pages will never be
the same year to year or even month to
month like sometimes I have piano or
guitar notation other times I'll have a
doodle or some sort of diagram that I'm
drawing I would say if you're going to
start journaling definitely don't worry
about it if you're not doing it every
day just keep the journal around do the
monthly pages and in between the months
you can add in different journal entries
or just take notes on things that you
are interested in but I also want to
talk about another benefit of journaling
and using this tracker method which is
that it can enable you to achieve any
goal that you set your mind to one of
the most effective ways to set goals and
Achieve them is simply to track the
progress of your goals over time the
more metrics that you track the easier
it is to quantify and improve and even
though a lot of the metrics I'm tracking
digitally like how I'm spending all time
or what my weight is and how many steps
I took I'm actually transferring that to
my journal so I can flip to any month
and see all these different metrics I'm
tracking when you don't do self
introspection or document the reality of
your habits and actions it's really easy
to just forget about them and move on to
the next month but when you just
document them and write them down in a
physical place you become more conscious
of them and following through with your
goals become way easier like I found
that there's a huge difference between
just stepping on the scale versus
stepping on the scale and then copying
that number onto a journal it's also
really interesting to see how I track
different metrics throughout different
ages like one year I tracked my net
worth super closely every single month
and in the past year I've been super
interested in tracking my fitness and
health metrics and seeing correlations
there here I actually tracked my wake
time sleep time and the steps I was
taking every day and I intend on doing
this forever I want to have a notebook
for every year of my life so I can just
pull a journal off the bookshelf and see
what I was thinking at age 25 35 or even
50 my only regret is that I didn't start
this earlier before the age of 20 so if
you're considering journaling this year
I would highly recommend it and even if
you don't know how consistent you'll be
with it just buy a notebook put on your
table and just write in it until you
finish it hope this journaling method
can help you optimize your life I'll see
you in the next one
[Music]
peace
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