How to Journal to Become Unrecognisable in 3 Months

Summary

这段视频由一位拥有8年日记经验的剑桥毕业生和医生Izzy主持，深入探讨了日记的强大影响，以及如何通过简单、基于证据的技巧改变生活。Izzy分享了为何应该开始日记、如何通过日记记录、感恩、设定目标和反思等多种方法来提升个人成长、治愈和进步。此外，她还讨论了如何将日记写作融入日常生活，保持一致性，并通过提供免费的日记模板和提示，鼓励观众采取行动开始他们的日记之旅。整个视频不仅提供了实用的指导，也传递了日记对于精神和情感健康的深远影响。

Takeaways

• 😊 日记写作是一种强大的精神实践工具,可以帮助你成长、实现梦想并改变生活。
• 📝 日记的三大好处:记录生活经历、调节情绪、改变生活结果。
• 🙏 通过每日写下感恩事项,可以有效提高幸福感。
• 🧘 询问自己的更高层次自我能获得宝贵的内在智慧和指引。
• 📖 子弹日记法是一种高效的日记组织系统,可以整合生活各方面。
• ✍️ 通过表达性写作,可以释放痛苦经历带来的压力。
• 🌟 记录每天的精彩瞬间,是回顾生活的好方式。
• 🎯 将目标和愿景写下来,有助于实现它们。
• ⚖️ 定期审视生活各领域的平衡发展十分重要。
• 🔑 保持写日记的习惯最关键的是从小做起,不要给自己太大压力。

Q & A

为什么要写日记?写日记有什么好处?

写日记有三个主要好处:第一,记录生活里的重要时刻和进步,让我们看到自己走过的路;第二,可以管理情绪,减轻负面情绪,培养积极心态;第三,可以通过记录和反思改变我们的信念、决策和行动,从而改变生活的结果。

视频中提到了哪些写日记的具体方法?

视频中提到了以下几种写日记方法:大脑倾泻法、感恩日记、向高我寻求建议、子弹笔记本、表达性写作、重大时刻故事、目标设定与事物可视化、生活轮询法、整体健康检查以及每周回顾。

大脑倾泻法是什么?它有什么好处?

大脑倾泻法就是将脑海里的所有想法和感受不加审查地写下来,持续几分钟。这种方法可以帮助我们清理思绪,减轻压力,发现隐藏的想法模式。

感恩日记是如何练习的?它有什么益处?

感恩日记的练习方式是每天写下你当天所感恩的事物或人。这种练习可以培养积极心态,提高幸福感,改善身心健康。研究表明,坚持写感恩日记5分钟的效果,就相当于加薪一倍。

向"高我"寻求建议是什么意思?这个方法有何用处?

向"高我"寻求建议,指的是在面对困难时,去思考你最睿智、慈爱、自信的一面会如何看待这种情况,并给予自己建议。这个方法能帮你克服自我怀疑,以更宽容和积极的心态面对挑战。

子弹笔记本系统是做什么的?它有什么优点?

子弹笔记本是一种将日历、待办事项、笔记等集成到一个笔记本中的系统,可以高效地规划和组织生活。它的优点在于便于随身携带,整合了提高效率所需的多种功能。

表达性写作对人有什么好处?应该如何练习?

表达性写作能够帮助人们处理创伤或痛苦的经历,从而获得身心健康上的好处。练习方式是连续20分钟不停地写下与创伤相关的感受和事实,反复练习几次。

事物可视化在日记写作中有何作用?

事物可视化的作用是帮助我们清晰展现未来的愿景,并将之内化为自己的信念和决心。通过书写可实现的目标和正面肯定,可以引导我们朝着理想人生迈进。

生活轮询法是什么?它有什么益处?

生活轮询法是对生活的不同领域(如友谊、事业、健康等)进行评分和总结,找出需要改进的方面。这种检视有助于我们全面审视生活现状,做出有针对性的改变。

如何保持写日记的习惯?视频中提供了哪些建议?

视频中提供了以下几点建议:从5分钟开始,保持简单;对自己宽容,不要严格要求自己每天都写;利用定时器;与现有习惯(如冥想)堆叠新习惯;选用喜欢的日记本和笔具;根据自己的需求调整写日记方式。

Outlines

00:00

😃 为什么要写日记并且如何改变你的生活

这段介绍了为什么写日记如此重要,并且它可以如何改变你的生活。有三个主要原因:1)记录生活历程,看到自己的进步;2)影响你的情绪状态,减少负面情绪,培养积极乐观的心态;3)改变人生结果,通过写日记改变信念、想法和决定,进而获得理想的人生结果。写日记让你客观看待生活,调节情绪,并为理想人生制定行动计划。

05:01

😄 不同的写作日记技巧

这部分介绍了多种写作日记的技巧和方法,包括:大脑解放写作、感恩日志、向自己的更高层自我请教、子弹日志、抒情写作、书写值得纪念的时刻、目标设定与实现写作、人生之轮等。这些不同的技巧都旨在激发我们不同层面的自我认知、情绪管理和生活目标,从而帮助我们全面发展和提升生活质量。

10:02

😊 如何保持写作日志的坚持性

这部分提出了一些保持写作日记坚持性的建议,包括从小做起、对自己宽容、使用计时器、将写作与其他习惯堆叠在一起、选择令自己喜爱的日记本和笔、以及根据自身情况调整写作方式。关键是要设置实际可行的目标,并培养享受写作过程的乐趣,而不是将其视为负担。保持开放的心态并随时调整,最终能够将写作日记融入日常生活。

15:04

🙂 立即采取行动

最后一段呼吁观众立即采取行动,而不是拖延或犹豫。作者建议观众从今天开始制定两个可行的行动计划,例如下载免费的日记模板、购买自己喜欢的日记本或开始尝试其中一种写作技巧。重点是从现在做起,哪怕只有5分钟,因为改变生活的契机就在当下。作者总结道,写作日记改变了她的生活,相信它也将改变观众的生活。

Keywords

💡日记

日记是一种记录个人感受、思考和生活事件的工具。视频中强调，日记不仅能帮助人们记录生活的点滴和自我反思，还能促进心理和精神上的成长和愈合。通过各种证据基础的日记方法，如感恩日记和目标设定，人们可以通过日记实践改变生活，并增进自我认识。

💡一致性

一致性指的是维持日记习惯的能力，视频中提到许多人难以坚持不懈。为了克服这一挑战，建议设置实际可行的目标，例如每天日记一分钟，并通过习惯堆叠等策略保持一致性。

💡感恩

感恩日记是一种专注于记录自己感激之情的日记方法。视频指出，通过每日简短地记录自己感激的事物，可以显著提高个人的幸福感和满足感，甚至比加薪效果更佳。

💡高我

视频中提到的高我，指的是个人理想中的、更好的自我形象。通过询问自己高我会怎样处理某个情况，可以帮助个人在面对挑战时做出更加明智和富有同情心的选择。

💡子弹日记

子弹日记是一种既能帮助人们组织日常生活，又能提供空间进行自我反思和目标追踪的日记方法。视频中介绍，子弹日记通过其独特的快速记录技巧，使得记录变得简洁高效。

💡情绪表达写作

情绪表达写作是一种写作练习，旨在通过写作来处理和理解个人经历的困难和情绪。视频中提到的研究显示，这种写作方式可以提高个人的心理健康和身体健康。

💡故事值得一写

视频中提到的故事值得一写，鼓励人们记录每天生活中的重要时刻或转变，不仅可以增强生活的意义，也能提升自我认知和人际关系的理解。

💡目标设定和显现

目标设定和显现日记法帮助人们清晰地定义他们的梦想和目标，并通过积极的肯定来实现这些目标。视频中强调，通过写下目标和积极肯定，人们更有可能将梦想变为现实。

💡生活轮

生活轮是一种自我评估工具，帮助个人在生活的各个方面（如健康、人际关系、职业等）进行平衡和目标设定。视频中提到，通过定期检视生活轮，人们可以识别和改善生活中的不平衡领域。

💡综合检查

综合检查是一种日记实践，允许个人从身体、心理和精神三个层面评估自己的状态。视频中提到，通过这种方式，个人可以全面理解自己的健康和幸福状态，并采取行动进行改善。

Highlights

记录生活是一种非常有价值的方式,可以看到自己的进步,从而获得新的视角和感悟。

通过写作,我们可以更好地理解并客观地看待自己的想法和感受,从而影响并改善情绪状态。

写作能改变人生结果的循环,影响信念、想法、决策和行为,从而主动塑造理想的人生。

大脑倾泻是一种简单但有效的写作方式,可以清理思绪,整理想法。

感恩日记是改善幸福感、心理健康和生理健康的有力工具。

向更高层次的自己请教意见,可以获得更加睿智、宽容和自信的建议。

子弹日记是一种组织生活、制定计划和保持有意识的系统。

表达性写作有助于处理痛苦的经历,随着时间的推移会产生更加积极和客观的视角。

记录每天发生的有意义的小事,是留存生活点滴的好方法。

为实现理想的未来而制定目标,并通过肯定和视觉化来引导信念和行为,是重要的习惯。

评估生活的不同领域,找出需要改进的地方,是实现全面发展的有效方式。

全面检视心理、生理和精神状态,有助于自我了解和调整生活方式。

每周回顾过去一周的得失,并为下一周制定计划和目标,是保持进步的关键习惯。

从小做起、以合理期望对待自己、利用提醒和习惯堆砌等方法,有助于保持写作的坚持。

采取行动很重要,现在就开始尝试写作,哪怕只有5分钟,也将改变你的生活。

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

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literally put them in any position that

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that perfect custom fit these have this

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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

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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