Change Your Life by Journalling in 2024

Summary

このビデオでは、日常生活にジャーナリングを取り入れる方法とその利点を紹介しています。2015年から始めて以来、多くの良い出来事がジャーナリングの結果として起こったと語り、3つのジャーナリングのレベルと効果的な質問やプロンプトを共有します。また、Riseというアプリを紹介し、時間管理の改善方法も提案しています。

Takeaways

• 📓 ジャーナルリングは人生を変える最も重要な習慣の一つであり、2015年以降作者はその効果を実感しています。
• 🤔 ジャーナルリングは忙しい人のための時間短いアクティビティで、正しい方法で行われると人生を良く変えることができます。
• 🔍 ジャーナルリングの3つのレベル：日常の出来事の記録、感情や思考の書き出し、将来の目標や行動に関する書き出しがあります。
• 📈 過去の自分を振り返ることで、人生の進歩を確認し、自己認識を深めることができます。
• 🧠 ジャーナルリングはストレスや不安、恐怖から解放されるのに役立ち、思考の整理や自己認識の向上につながります。
• ✍️ ペンで自分の感情や思考を書き出すことで、心の中の雑音を減らし、真実を明らかにすることができます。
• 📉 行動は結果を生み出し、その根底にあるのは私たちの意思決定とそれに先立っての思考や感情です。
• 💡 ジャーナルリングは自己探求のプロセスであり、自分自身の物語や信念を理解するためのツールです。
• 🌟 特定のプロンプトや質問を用いたジャーナルリングは、ポジティブな変化を促進する効果があります。
• 🎯 目標達成のためのジャーナルリングは、将来の展望に基づいて現在の行動を決定するのに役立ちます。
• 💖 感謝のジャーナルリングは、幸福感を高めるだけでなく、人間関係の強化にもつながります。

Q & A

日記帳を始める一番の理由は何ですか？

日記帳を始める一番の理由は、自分の生活をより良く変えることができるという保証が作者にあったからです。正しい方法でアプローチすれば、生活を改善するのに役立つと保証しています。

日記帳を書くことで得られる主な3つの利点は何ですか？

日記帳を書くことで得られる主な3つの利点は、自分の過去の記憶を振り返ることができること、自分の思考と感情をコントロールでき、ストレスや不安、恐怖から解放されること、そして生活のアプローチを完全に変えることができることです。

日記帳を書くことで人生の進行状況を振り返ることはどのように役立つことがありますか？

日記帳を通じて人生の進行状況を振り返ることで、過去の自分を理解し、人生の進歩を確認することができます。これは自己理解を深め、過去の経験から学び、未来の行動に活かすことができます。

ストレスや不安、恐怖を軽減するために、日記帳をどのようにアプローチすべきですか？

ストレスや不安、恐怖を軽減するためには、自分の思考や感情を書き出すことで、心の中の限界的な信念や自己の疑いを明確にし、それらを克すことが大切です。

アクションが結果をもたらすという考え方を否定する主張はありますか？

いいえ、アクションが結果をもたらすことに異議はありません。しかし、アクションの前に決定が存在し、その決定は私たちの思考や感情に基づいています。

日記帳を書く際に使用する3つのレベルは何ですか？

日記帳を書く際に使用する3つのレベルは、1つ目が一日の出来事を記録すること、2つ目が感情や思考を書き出すこと、3つ目が未来に向けた目標や決定を書き出すことです。

「ストーリーワーティ」の作者による「ホームワーク・フォー・ライフ」のエクササイズとは何ですか？

「ホームワーク・フォー・ライフ」のエクササイズとは、一日の終わりに「今日私に起こった最もストーリーワーティな出来事は何だったのか？」という質問に答え、その出来事を最大2文で書き出すことで、生活の小さな瞬間をより深く理解し、感謝の念を育む方法です。

「アーティストウェイ」の「モーニングページ」のテクニックとは何ですか？

「モーニングページ」のテクニックとは、毎朝3ページを手書きで書き、自分の心の中にあることを自由に書き出すことです。これは思考の整理や創造力を高めるのに役立ちます。

感謝の日記帳を書くことでどのような効果が期待できますか？

感謝の日記帳を書くことで、自分の注意力を生活の良い側に向け、感謝の念を高めることができます。これは幸福感を高めるだけでなく、精神的健康にも良い影響を与えます。

「12ヶ月のお祝い」のプロンプトは何を助けるために使用されますか？

「12ヶ月のお祝い」のプロンプトは、未来12ヶ月で達成したい目標や成就を想像することで、現在の行動に影響を与え、目標達成に向けた具体的なステップを踏むことを助けます。

「フェアー設定のエクササイズ」とは何であり、どのように役立ちますか？

「フェアー設定のエクササイズ」とは、自分が恐れていることを実際に行う場合の最悪のシナリオを考えて、そのリスクを評価し、対策を立てることです。これは行動に移行する際の不安を軽減し、勇気を与えることができます。

アレックス・ハルモシによる「ソロモンの会話」とはどのようなアプローチですか？

「ソロモンの会話」とは、自分の85歳の未来の自分との対話を通じて、現在に対するアドバイスを求めるアプローチです。これは自分の状況を客観的に見直し、より広い視点から自分自身を指導するのに役立ちます。

Outlines

00:00

📓 手帳の力：人生を変える3つのレベル

この段落では、手帳をすることで人生がどのように変わるかが説明されています。手帳は思い出を振り返り、自分の思考と感情をコントロールし、人生のアクションと結果に向きを変える力があると述べられています。手帳の3つのレベルとして、日常生活の出来事を記録する基本的な手帳、感情を書き出す感情的書き出し、そして将来の目標や決定に向けた手帳が紹介されています。

05:01

📈 効果的な手帳術：学びと実践

第二段落では、効果的な手帳の方法として、「ストーリーワーティ」の作者マシュー・ディックスによる「ホームワーク・フォー・ライフ」の方法や、ジョリア・キャメロンの「アーティストウェイ」の「モーニングページズ」が紹介されています。これらの方法は、日常生活の小さな出来事や感情を書き出すことで、生活への感謝や創造性につながるとされています。

10:01

🌟 感情を書き出す：幸福と健康の科学研究

この段落では、感情を書き出す手帳の方法が幸福や健康に与える影響について科学研究に基づく説明がされています。特に、過去の痛みを書き出す「表現的書き出し」や感謝の気持ちを書き出す「感謝の日記」が、精神健康や幸福感にプラスの影響を与えると報告されています。

15:02

🛠 人生の変革を促す手帳のプロンプト

最後の段落では、人生の変革を促すための手帳のプロンプトや質問が紹介されています。「オデュッセウス計画」や「人生の車輪」、「12ヶ月のお祝い」などのプロンプトは、将来の目標や現在の状況を客観的に見つめ直すことを促し、行動に移すことを助けます。また、アレックス・ハルモシの「ソロモンの会話」は、自分自身との対話を通じて、より良いアドバイスを得る方法を提案しています。

Mindmap

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Keywords

💡ジャーナリング

「ジャーナリング」とは、日常生活や思考を書き記すことを指し、ビデオの中心テーマである生活を変える力を持つ習慣の1つです。ビデオでは、2015年以来の経験を通じて、ジャーナリングが人生の良い出来事に寄与していると述べています。例えば、過去8年間分の日記を振り返ることで、自分の人生の進行状況を見ることができます。

💡自己認識

「自己認識」とは、自身の内面的な感情や考えを理解することです。ビデオでは、ジャーナリングを通じて自己認識を深め、ストレスや不安、自己の価値観などに立ち向かうことができると強調されています。例えば、ビデオでは、自分の感情を書き記すことで、それらを客観的に見ることができ、自己認識を高めることができると述べています。

💡アクション

「アクション」とは、意思決定に基づいて行う行動を指します。ビデオでは、アクションが結果を生み出し、人生の方向性を変える重要な要素であると示されています。例えば、YouTubeチャンネルを開始するという意思決定が、ビデオ作成者の人生を劇的に変えたという経験談が紹介されています。

💡意思決定

「意思決定」とは、行動に移る前に取る選択肢を指します。ビデオでは、意思決定が行動につながり、それが結果を生み出すプロセスを説明しています。例えば、仕事の選択や結婚相手の決定などが、人生の方向性を大きく変える意思決定であると語られています。

💡自己啓発

「自己啓発」とは、自身の可能性や目標に焦点を当て、自己成長を促進することを意味します。ビデオでは、ジャーナリングを通じて自己啓発を行い、人生の目標や方向性を見つける方法が紹介されています。例えば、5年後の自分について考えたり、異なる道を模索することで、新たな可能性を探索することが奨励されています。

💡時間管理

「時間管理」とは、時間を有効に使い、意図的な行動を起こすことを指します。ビデオでは、Riseというアプリを紹介し、時間管理が生産性や自己理解にどのように役立つかを説明しています。例えば、ビデオでは、Riseを使ってウェブサイトやアプリの使用時間を追跡し、時間の使い方を意識的に管理することができると述べています。

💡エクスプレッシブライトニング

「エクスプレッシブライトニング」とは、過去の痛みや苦しみについて書き記す一種のジャーナリングです。ビデオでは、この方法がストレスや不安を軽減し、精神健康を改善する効果があると報告されています。例えば、学生が過去の痛みについて書き記すことで、その後のストレスレベルが下がったという研究結果が紹介されています。

💡感謝のジャーナリング

「感謝のジャーナリング」とは、感謝の念を書き記すことで、幸福感を高める方法です。ビデオでは、感謝のジャーナリングが人々をより幸せにし、人間関係を強化する効果があると述べています。例えば、感謝のことを書き記すことで、人生の良いことへの注意を集め、幸福感を高める効果があるという研究結果が紹介されています。

💡モーニングページ

「モーニングページ」とは、毎朝何気なく書き記すことで、心の整理や創造力を高める方法です。ビデオでは、アーティストウェイという本からのテクニックとして紹介されており、ビデオの主人公がこの方法で、ビデオアイデアや創造的な仕事のアイデアを得ると語っています。

💡人生の車輪

「人生の車輪」とは、人生を複数の分野に分けて評価し、満足度を測る方法です。ビデオでは、この方法が自己評価と目標設定に役立つと紹介されており、自分自身との対話を通じて、生活のどの分野で改善が必要ないかを把握することができると語られています。

Highlights

Journaling has been a life-changing habit since 2015, attributing many positive life outcomes to it.

Journaling can be approached effectively to bring about positive life changes, contrary to common misconceptions about its utility.

Three main reasons for journaling's effectiveness: memory preservation, control over thoughts and emotions, and life approach transformation.

Journaling helps in looking back on life's progression and understanding personal development over time.

Writing down thoughts can reduce the impact of negative beliefs and emotions, such as anxiety and self-doubt.

Journaling aids in detaching from thoughts and feelings, promoting a healthier mental state.

The link between journaling, decision-making, and life outcomes is emphasized, showing how journaling can guide actions and results.

Rise app is introduced as a tool for tracking time and understanding how time is spent, complementing journaling practices.

Different levels of journaling are discussed, from basic reflection to deep introspection and future planning.

The 'Homework for Life' exercise from 'Storyworthy' by Matthew Dix is highlighted as a method for appreciating daily life.

Morning Pages from 'The Artist's Way' by Julia Cameron is presented as a technique for mental clarity and idea generation.

Expressive writing and its benefits for mental health, as demonstrated by a 2015 study, are explained.

Gratitude journaling and its positive impact on happiness and relationships, supported by a 2017 study, are discussed.

The 'I appreciate' exercise by John Gottman is introduced for deepening relationships through gratitude.

Level three of journaling focuses on future actions and decisions, with prompts like The Odyssey Plan and the Wheel of Life.

The 12-Month Celebration prompt is described for envisioning future achievements and informing present actions.

Tim Ferriss's Fear Setting exercise is highlighted as a method for confronting and overcoming fears.

The Solomon conversation strategy by Alex Hallmosi is introduced for gaining perspective and advice from one's future self.

A call to action for viewers to try journaling and share their experiences or favorite prompts in the comments.

Transcripts

hey friends welcome back to the channel

so if there is one single habit that's

most changed my life that habit is

journaling I've been journaling pretty

consistently since like 2015 and I can

attribute so many of the good things

that have happened in my life as a

result of journaling consistently now

you might be thinking that you don't

have time for journaling what good is

writing about your thoughts and feelings

going to do anyway maybe you've tried it

a couple of times and it hasn't really

worked for you but something that I put

a lot of money on is that if you

approach journaling in the right way

then I can basically guarantee that it

can change your life for the better so

in this video I want to share the why

behind journaling why it's such a

powerful tool for changing your life

we're going to talk about how to

actually journal and the three levels of

journaling and along the way I'm going

to be sharing a bunch of different

powerful questions and journaling

prompts that I find incredibly useful

for driving positive change in my life

so broadly there are three main reasons

why journaling is incredibly effective

firstly it's a nice way to look back on

your memories if you're right about what

you've been up to and how you've been

feeling it's super nice I now look back

from journal entries for the last like

eight years and I can see what I was

doing on this date a year ago two years

ago four years ago five years ago and

it's really cool to see the progression

of my life but then we've got reason

number two which is even more powerful

which is that journaling helps you take

control of your own thoughts and your

own mind especially if you're prone to

stress or worry or anxiety or fear or

you're letting fear of judgment and fear

of failure and fear of self-doubt you're

letting these things hold you back from

doing the things that you really want to

do the reason for that is that your mind

has a thought like I don't know I am

unworthy I'm not good enough I'm unloved

I'm not good enough to do this thing and

because the mind is so powerful it can

immediately Marshall up evidence to

support that limiting belief now the

benefit of journaling is that by writing

this stuff down by writing down your

thoughts and feelings you cut through

the BS that the mind is very good at

generating and when you see these

thoughts written down on paper it's

easier to not believe them so much

because our minds can lie to us our mind

is ultimately a survival machine that's

just trying to you know keep us out of

danger and the more you write about your

thoughts and feelings the more of this

sort of Detachment you get from it you

stop identifying so much with your

thoughts and feelings and this really

helps for people who are struggling with

anxiety or fear or unworthiness or lack

of self-love which to some degree is

literally everyone on the planet but the

third and I think the most important

benefit of journaling is that journaling

can completely change the way that you

approach your life so how does this work

so let's imagine this kind of diagram

and it's pretty uncontroversial to say

that our results and the outcomes that

we get from Life are broadly correlated

with what actions we consistently do so

in a way actions lead to results if for

example you eat well and you exercise

regularly then the result is that you're

going to be fairly healthy and fit but

what is the thing that leads to the

actions well I would argue that that

thing is decisions initially before

taking an action you decide what

decision to take and then that decision

dictates the actions and then the

actions lead to the results for example

for me the decision to start this

YouTube channel six and a half years ago

dictated the action by making videos

consistently which has led to the

results of my life being completely

transformed whether you decide to take

this job or that job whether you decide

to marry this person or that person

whether you decide to move to this city

or that City completely changes the

direction of your life but there's one

thing that's Upstream of decisions and

that is thoughts and feelings now within

thoughts and feelings we've got beliefs

which are just thoughts and feelings

that we identify with very strongly and

then we also have the stories that we

tell ourselves about our life and about

our place in the world and then we also

have the day-to-day thoughts and

feelings that we all experience and all

of these things combine our beliefs our

stories and our and feelings to lead to

certain decisions for example for you to

make the decision that you're going to

start your own business you have to have

the thought that that would be a cool

thing to do you've got to have the

feeling of self-confidence you have to

have the thought of like what the

concept is what the business model is

going to be you have to have a bunch of

thoughts feelings and beliefs in order

to get to the decision and then that

decision to take your actions and then

those actions completely change your

life so why are we talking about all

this stuff and where does journaling fit

in well journaling is how we understand

our thoughts and feelings because

journaling is literally the process of

writing down our thoughts and feelings

so that we can interrogate them so that

we can ask questions of ourselves and so

that we can get clarity on what are the

stories and beliefs and thoughts and

feelings that we actually have now other

than journaling there's another really

cool tool that I use to help me figure

out what I've actually been doing with

my time and that is Rise who are very

kindly sponsoring this video now I've

been using rise every single day since

November of 2021 so it's been almost two

years since I started using rise and

it's a fantastic cross-platform apps

that tracks your time across any website

or any app that you're using and so

without having to think about it you can

see how productive and intentional your

being with spending your time like I can

show you how much time you spent on Zoom

calls how much time you spend on notion

writing stuff how much time you spend on

Google Docs how much time you spent on

YouTube and Netflix and Disney plus and

all this other stuff and it helps you

track how many hours you've worked

across the whole week it gives you

reminders if you've been working for

more than 50 minutes of when you need to

take a break and I really like it as a

way of helping me understand what I've

actually done with my time and sometimes

I'd even screenshot the rise window and

Chuck it into my journaling app of

choice which is day one and actually I

like the app so much that I reached out

to the founders and asked if I could

invest in it and so we as a company are

now Angel Investors in rice because we

believe in it so much and because it's

just great so if any of that stands up

your street and you would like a really

effective and low friction way to track

your time and figure out how you're

spending your time and whether you're

spending it intentionally then head over

to rise.io forward slash Ali abdall and

if you use that link or you use the code

alibdal then you can get 25 your first

three months so thank you so much rice

for sponsoring this video and let's get

back to journaling let's now talk about

how to journal in the three levels of

journaling so level one is the most

basic form of journaling and this is

where you just write down what are the

things you have done today now one of my

favorite ways of doing this is from this

book story worthy by Matthew Dix which I

read in 2020 and was the best book that

I read that year hands down Matthew Dix

is a world champion Storyteller he's won

competitions like World competitions for

the thing which are apparently a thing

and one of the exercises that he uses to

tell better stories is called homework

for life and the idea behind this is

that at the end of every day you ask

yourself what was the most story worthy

thing that happened to me today and you

just write this down as a maximum of two

sentences and you're kind of imagining

if I had to tell a five-minute story

about something that happened today what

would that be now Matthew writes not

every day contains a story worthy moment

for me but I found that the longer I did

my homework the more days it did contain

one and my friend Plato has said that I

can turn the act of picking up a pebble

from the ground into a great story

neither of these statements is true the

truth is this I simply see more story

worthy moments in the day than most

people they don't go unnoticed as they

once did I discovered that there is

Beauty and Import in my life that I

never would have imagined before doing

my homework and that these small

unexpected moments of beauty are

oftentimes some of my most compelling

stories and what I love about the

homework for Life strategy which

admittedly I've been fairly on and off

doing since 2020 since reading the book

but in the months where I've actually

been sticking to this consistently I

have found that it's actually increased

my appreciation for life because now I

remember the small details if I think

back to what I did last week I have to

look at my calendar I'm like I'm not

anybody last week I have no idea what it

I did last month but when I look back

through my journal I can see ah that was

the day that this happened that was the

day that happened that's fine that was a

cool thing that happened here and there

and there and there and you could take

this a step further you could talk about

what you've learned that day you could

talk about any new people that you've

met you could talk about something that

surprised you but this is a fairly

straightforward way of getting started

with journaling you just open up a

journal it can be physical it can be

digital you can use an app I like the

app a day one I also like pen and paper

journaling and you just start writing

about a few things that happened that

day all right next we have a strategy

from this book the artist's Way by Julia

Cameron a spiritual path to higher

creativity it sounds a bit weird but

this is like such a fantastic book and

like almost every creative person that

I've ever met has read this book and

swears by the methods that Julia Cameron

talks about but in this book there's a

technique called morning Pages which you

might have come across before basically

the idea is that every morning you just

write out three pages by hand ideally of

just whatever on your mind now when I do

my morning pages I get out my notebook

and I start with the phrase today is

going to be a great day if I don't know

what else to write I'll say it's 10 38

on a Monday morning and I'm sitting on

the dining table in the house the sun is

streaming in and I'll just start writing

and I find that on the days that I do

this a my mind feels less scattered

because I've taken the time to kind of

offload some of my thoughts onto the

page and I also come up with really

interesting ideas for videos for writing

or for work and it's just taking that 20

minutes in the morning sometimes 15

minutes sometimes less to just write

down some thoughts and morning pages is

another fantastic way of getting started

with journaling you don't have to start

with three pages it might be a bit much

you could even start with three lines

you can start with half a page you can

start with the whole page but the point

is that there's all these different ways

of journaling but the objective of all

of it is to just get thoughts and

feelings down on the page and it doesn't

really matter what format that takes so

that was level one level two of

journaling is where you are writing

about how you're feeling and there's

actually quite a lot of scientific

evidence around these forms of

journaling and there's two that I want

to talk about in particular so firstly

have a look at this study from 2015 that

was published in the Journal of Social

and clinical and in this study the

researchers were looking at the effects

of expressive writing which is a form of

journaling so they recruited 70 students

and they randomly chose 35 of them to

write expressively about a past painful

event and they got the other 35 to write

about a neutral topic and the really

cool thing was that four months later

they followed the students up and they

found that the students who were in The

expressive writing category they seem to

have better mental health and were less

stressed than the students in the other

category who just wrote about a neutral

event and the theory behind expressive

writing is that if you spend some time

just writing about any kind of painful

or negative or dramatic event it helps

you understand your own thoughts and

feelings about it and once you

understand your own thoughts and

feelings about it those thoughts and

feelings are less prone to cause you

stress worry and anxiety now for the

second form of journaling about feelings

have a look at this 2017 study that was

published in the Journal of Happiness

studies now this was a really simple

study where they recruited 91

participants and they split them into a

few different groups now the first group

was the Gratitude journaling group and

they were writing about events or people

that they were grateful for and then

there was a control group and they were

just asked to write about what they did

today which is basically level one of

journaling and they were just asked to

do this four times in total across a two

week period This is not very much time

at all but then when the researchers

followed up a month later they found

that the people who did just gratitude

journaling they seem to have higher

happiness ratings and also rated their

relationships with their friends as

being stronger than the people in the

control group and the theory here is

that by journaling about the things that

you're grateful for and writing them

down this gratitude journaling helps

Focus your attention and appreciation of

the good things that are happening in

your life and because our subjective

experience of Life Is So massively

colored by the things that we pay

attention to it means that you just end

up becoming happier and just have way

better mental health which is fantastic

and there was one study that I even read

that showed that five minutes of

gratitude journaling in the morning

every day has the same effect as

doubling your salary if we're looking at

the impact on happiness now there's a

few different ways you can prompt

yourself to do this exercise so a really

simple one would be to just pause this

video right now and just imagine what

are three things that you're grateful

for it can be literally anything you

want and if you're looking for something

a little bit more in-depth I really like

John gottman's approach to this John

gottman I interviewed on my podcast he's

a world famous researcher in the world

of relationships and he's got this I

appreciate exercise that apparently

really helps inclusive relationships

firstly you think of someone in your

life that you want to Express gratitude

towards then you pick three qualities

that characterize this person and in the

worksheet he's got a long list of

different qualities just to make it

easier to choose because sometimes it

can be hard to come up with the right

words and then you write down the three

qualities that this person displays and

write about a time in which they

displayed that quality and so we'll put

on screen an example of what this could

look like then the final thing is to be

brave and to actually share what you've

written with the person in question and

this is where this becomes really

powerful because now it's not just

gratitude that you're doing for your own

sake but you're also sharing with

someone else and as you as you're

watching this you're probably thinking

oh my God that feels cringe like I can

possibly do that it feels a bit too much

but imagine if one of your best friends

were to say to you hey look whatever

your name is

um I was just doing some journaling and

I just wanted to say I really appreciate

these three qualities about you you're

thoughtful you're caring and you're very

generous and you know here are the ways

in which you show those qualities and I

just wanted to share that with you

because I really appreciate you in my

life that would feel freaking phenomenal

wouldn't it and then finally we come to

level three of journaling which is I

think the most powerful and that is

where you Journal about what you should

do what direction you want to go what

decisions you want to make and what

actions you should take in the here and

now now there's a few different ways of

doing this and this is where prompts are

particularly powerful and one thing I

like to do is collect the most powerful

questions and the most powerful

journaling prompts that I can find

across different places and I actually

put all of these into a single Google

doc that I always keep up to date so if

you'd like access to that you can click

the link down below I'll send it to you

completely for free and then it'll be

updated whenever I come across new

powerful questions so you can check that

out if you like okay so one prompt that

you can do is called The Odyssey plan

that's one of my favorite prompts I love

this this is from the book of designing

your life and basically the idea is that

you write down what does my life look

like five years from now if I continue

down the same path and then you Journal

about that for a bit then you ask

yourself okay what does my life look

like five years from now if I take a

completely different path and you

generally about that for a bit and then

you ask yourself what does my life look

like five years from now if I take a

completely different path but if I'm not

worried about money and I'm not worried

about what other people will think of me

in the new Journal about that it takes a

while it's a bit it's a bit intense a

lot of people are like oh I don't want

to do this because it feels feels hard I

don't know I don't have time but

genuinely doing this exercise in 20 2019

was what fundamentally prompted me to

leave medicine option number two there

is something called The Wheel of Life

which is basically where you split up

life into like eight nine ten different

components and you just rate how happy

you are how satisfied you are with your

life across these different domains and

the idea is you've got your wheel you

split up your circle into a bunch of the

different categories and you just rate

out of ten how like if you had to pick a

number how satisfied are you how aligned

do you feel with that particular domain

of your life and again this is helpful

because the numbers don't lie and

secondly you can do this exercise

multiple times throughout the year and

you can see how your numbers change over

time and generally when you see the

numbers you're like oh crap I've only

got a 3 out of ten for like my friends

category it's probably because I haven't

seen my friends enough cool what can I

do to make this go from a three to a

five and then you take some actions and

this is where generally becomes very

effective because now the journey that

you're doing is not just about

understanding your thoughts and feelings

although although that's important it

also then helps you figure out what

actions you can take in the here and now

to make a change another good prompt is

what I call the 12 month Celebration by

the way I talk about a bunch of these in

my brand new book The feel good

productivity it's in the Final Chapter

this is a book about how to do more of

what matters to you so if you're

interested can check it out link down

below feel good productivity.com

available in all bookstores but another

prompt that I really like is the 12

month celebration which is 12 months

from now in the different components of

Life what would I like to be celebrating

with a friend for example I'd like to be

celebrating that for the last 12 months

I've been hitting the gym consistently

three times a week I might like to

celebrate that I've gotten engaged I

might like to celebrate that I started

my first business I might like to

celebrate that I decided to ask for that

raise at work and again by projecting

yourself forward by asking yourselves

these questions it helps inform what

actions you would like to take in the

here and now now one of my favorite

exercises when it comes to journaling is

Tim ferriss's Fear setting exercise

again all of these problems are in the

Google Doc link down below if you want

to check it out but I really like the

fear setting exercise because this is

fantastic if I'm worried about doing

something and so you're asking what is

the worst thing that will happen if I do

the thing that I'm that I fear doing

what can I do to prevent each of the

worst things from happening if the worst

case scenario happened what can I do to

repair it what are the benefits of an

attempt or partial success if I don't do

the thing that scares me what will my

life look like in six months one year

and three years asking yourself these

questions for just 10 minutes can

genuinely be

10 minutes that completely changes your

life because if you decide to do the

thing to quit the job to go on that

holiday to ask that person out to

propose to that person to start that

business whatever the thing might be if

you decide to do it the decision then

dictates your actions your actions

dictate your results and then you'll

look back and you'll think damn that

decision completely changed my life and

so when I say that journaling can change

your life I'm not I'm not being like

clickbaity about it that's not the

objective it like literally the right

decision can genuinely change the entire

course of your life there's another

strategy that I've been experimenting

with recently and that comes from Alex

hallmosi and he calls it the Solomon

conversation or something like that and

basically the story is about the

biblical figure I think was King Solomon

who is like incredible at giving advice

to other people but his own life wasn't

was a mess and he was terrible at taking

that advice for himself people give

significantly better advice about their

own scenarios if they don't know it's

about themselves if you only just filed

your own advice it'd be way better than

you currently are and so the idea behind

Alex's kind of journaling method is that

he has a conversation with his 85 year

old self in the form of like a Google

doc a practice that I started doing

which is I have a coaching session with

myself weird I have a conversation with

my future self who's 85 and I asked him

for advice on what I should do now and

that's been really helpful for helping

helping me realize that actually you

know 29 now but the things that I'm

thinking about I'm worried about just

completely meaningless in the grand

scheme of things and my 85 year old self

is generally telling me to chill the F

out and like enjoy life a little bit

more because you know nothing is as

serious as I actually make it out to be

in my mind and the Mind Tricks us into

believing our own BS into thinking that

the thing that we are doing has huge

importance and it's very serious but

actually getting that old dude's

perspective helps us realize hang on

it's all about enjoying the journey as

we go along now if you enjoyed this

video then I'd love for you to leave a

comment down below what is your favorite

journaling prompt or what is a

journaling prompt that you've maybe

taken away from this video that you're

going to start doing in your own life

because fundamentally watching a video

like this is kind of pointless if you're

not going to take action on it so I

would love for you to share something in

the comments and commit to making some

sort of action and if you enjoyed this

video and you want to see the results of

my own 90 days in a row experiment with

journaling then check out that video

over here where I share my personal

experience with journaling in case you

need some more inspiration but honestly

the main thing is to actually try it out

for yourself and let me know how it goes

so thank you so much for watching and

I'll see you hopefully in the next video

bye