The 7-Day Challenge That Changed My Life (You Can Do It Too!)

Summary

The video promotes illustrated journaling, a simple, life-changing habit combining words and drawings to capture moments, thoughts, and feelings. It's not about creating perfect art but reflecting on daily life in a mindful way. The speaker offers a seven-day challenge with prompts such as sketching your breakfast or outfit to make it easy to start. Illustrated journaling helps reduce stress, boost creativity, and appreciate life's small details. With minimal tools, anyone can practice this therapeutic habit to slow down and find calm.

Takeaways

• 🎨 Illustrated journaling is a combination of simple drawings and words that captures moments, thoughts, and feelings.
• 🖌️ It's not about creating perfect art, but about the process of self-expression and mindfulness.
• 🧘‍♂️ The practice helps reduce stress and anxiety by focusing on daily experiences and emotions.
• 📝 Starting is simple: all you need is a pen and a notebook or sketchbook, no fancy materials required.
• ⏳ Spending just 10-15 minutes a day on journaling can help you build a lifelong habit.
• 📅 The seven-day challenge includes prompts like drawing your breakfast, your outfit, or a place you visited.
• 🐾 Pets, favorite books, or quiet moments are great subjects to document with simple sketches.
• 💆‍♀️ Illustrated journaling fosters mindfulness by encouraging you to slow down and reflect on your day.
• 📚 The practice can grow into a larger creative journey, helping you connect with your artistic side and even meet other artists.
• 🌿 Over time, journaling becomes a powerful way to record your personal story and find calm in everyday life.

Q & A

What is the habit discussed in the video script?

The habit discussed is illustrated journaling, a combination of diary writing and simple drawings.

Why does the speaker recommend illustrated journaling?

The speaker recommends illustrated journaling because it allows for mindfulness, stress reduction, creativity, and reflection on everyday life in a visual and simple way.

Is artistic skill required for illustrated journaling?

No, artistic skill is not required. The focus is on capturing moments and thoughts through simple drawings rather than creating perfect art.

What materials are needed for illustrated journaling?

All that is needed for illustrated journaling is a pen (any kind, such as a ballpoint pen) and a sketchbook or notebook.

What does the speaker say about overthinking or perfectionism in journaling?

The speaker advises against overthinking or striving for perfection, emphasizing that illustrated journaling is about the process rather than the result.

How does the speaker suggest starting the habit of illustrated journaling?

The speaker suggests starting with a seven-day challenge, each day focusing on a simple prompt, like sketching your breakfast or capturing a quiet moment.

What benefits does the speaker claim illustrated journaling provides?

The speaker claims that illustrated journaling provides benefits such as reducing stress, promoting mindfulness, improving creativity, and allowing for self-reflection.

Can illustrated journaling fit into a busy lifestyle?

Yes, illustrated journaling can fit into a busy lifestyle. The speaker emphasizes that it only takes 10-15 minutes a day, and you can capture moments as you go.

What is the main theme behind the seven-day challenge?

The main theme behind the seven-day challenge is to help beginners establish a habit of illustrated journaling through easy and approachable daily prompts focused on everyday life.

How does the speaker describe the long-term impact of illustrated journaling?

The speaker describes illustrated journaling as a life-changing practice that leads to greater mindfulness, creativity, and the ability to reflect on one's life through visual storytelling.

Outlines

00:00

🖋️ A Life-Changing Habit: Illustrated Journaling

The speaker, sharing a habit they picked up in their late thirties, introduces illustrated journaling—a blend of writing and drawing that captures life’s moments and feelings in a unique and therapeutic way. They emphasize that the practice is for personal reflection rather than creating perfect art, highlighting how anyone can start regardless of artistic skill. Illustrated journaling has proven to be a valuable mindfulness tool for the speaker, helping them reduce stress, relax, and manage anxiety by focusing on daily experiences. The speaker encourages the audience to adopt this habit, reassuring them that it doesn’t require significant artistic skills.

05:00

✏️ Getting Started: Simple Tools and a Carefree Approach

Illustrated journaling requires minimal tools—just a pen and a notebook, without the need for expensive materials. The speaker underscores that the practice is not about producing high-quality art but rather about documenting life and thoughts with ease. They advise against overthinking or striving for perfection, focusing instead on capturing moments freely and spontaneously. The emphasis is on the process of journaling over the outcome, making it accessible to everyone.

📅 Seven-Day Challenge: Building a Habit

The speaker introduces a seven-day challenge with prompts to help newcomers develop the illustrated journaling habit. Each day offers a theme based on daily life, making the activity easy to integrate into one's routine. The prompts cover everyday subjects such as breakfast, outfits, favorite books, music, pets, places visited, quiet moments, and reflections at bedtime. The challenge is designed to be simple and enjoyable, requiring only 10-15 minutes per day. Through these prompts, participants can capture and reflect on their day in a way that’s both fun and meaningful.

☕ Day 1 Prompt: Sketch Your Breakfast

Day one encourages participants to start the day by sketching their breakfast, whether it’s a coffee cup, a plate of food, or something else. Along with the drawing, they are invited to write about what they are thinking, adding a personal reflection to the sketch. The prompt is designed to be a straightforward and accessible entry point to illustrated journaling.

👗 Day 2 Prompt: What Are You Wearing?

For the second day, participants are prompted to sketch their outfit, capturing as much or as little detail as they like. The exercise involves not only drawing the clothes but also reflecting on the outfit choice and labeling elements of the drawing. It’s a creative way to capture self-expression and thoughts tied to daily attire.

📚 Day 3 Prompt: A Book or Music You Love

The third day’s prompt encourages participants to journal about a favorite book or piece of music. They can either sketch the book cover or allow their drawing to be inspired by the music’s rhythm and flow. The activity serves as an opportunity to reflect on favorite media that brings enjoyment or inspiration, adding a deeper level of engagement with personal interests.

🐾 Day 4 Prompt: Draw Your Pet

For day four, participants are prompted to sketch their pet (or, if they don’t have a pet, another meaningful object). This exercise focuses on capturing the essence of the pet in loose sketches rather than aiming for a perfect portrait. Participants are encouraged to engage with their pet while drawing and to write notes on their relationship with their pet or object, adding warmth and personalization to the sketch.

📍 Day 5 Prompt: A Place You Visited

Day five invites participants to sketch a place they visited that day, whether it’s a local café, a room in their house, or a famous landmark. In addition to the drawing, participants are encouraged to reflect on their experiences and interactions at that location, capturing the atmosphere and notable moments. This prompt fosters mindfulness and allows participants to recall the details of their surroundings.

🧘 Day 6 Prompt: A Quiet Moment

The sixth day centers on finding and documenting a peaceful, quiet moment. Participants can draw a scene that represents tranquility, such as looking out a window, enjoying tea, or watching the sunset. Through a combination of simple sketches and written reflections, this prompt aims to create a space for mindfulness and relaxation.

🛌 Day 7 Prompt: Reflect and Draw in Bed

On the seventh day, participants are encouraged to journal from the comfort of their bed. They can choose to draw their feet under the covers, a loved one sleeping nearby, or simply reflect on their experience over the past week. This closing exercise invites them to capture final thoughts on the journaling journey and inspires them to continue this habit in the future.

🎉 Completion of the Challenge: Journaling as a Lasting Habit

With the seven-day challenge complete, the speaker encourages participants to integrate illustrated journaling into their daily routine. Emphasizing the ease and flexibility of the practice, the speaker highlights its benefits, including stress reduction, mindfulness, and appreciation of life’s small moments. Illustrated journaling, as they describe, doesn’t require classes, significant time, or special materials. It’s a habit that, over time, builds mindfulness, supports creativity, and helps create a valuable personal record. The speaker reflects on their own journey with the practice, sharing how it has connected them to their creativity, taught others, and become a joyful and transformative part of their life.

Keywords

💡Illustrated journaling

Illustrated journaling refers to a diary or journal that combines both words and drawings to capture thoughts, moments, and feelings. This practice is central to the video's message as a habit that is both creative and therapeutic. The speaker emphasizes that it isn't about creating perfect art, but rather about capturing life's experiences in a visual and written format.

💡Mindfulness

Mindfulness is a mental state achieved by focusing on the present moment, which can help reduce stress and anxiety. The speaker describes illustrated journaling as a form of mindfulness because it encourages reflection on one's day and experiences in a calming and creative way. This idea is emphasized as a key benefit of the habit, helping individuals slow down and focus on the present.

💡Therapeutic

Therapeutic refers to something that provides healing or relief from stress and anxiety. The speaker explains that illustrated journaling has been therapeutic for them, offering a way to unwind and reflect without the pressure of creating perfect art. It's described as a personal process that can help manage stress and improve emotional well-being.

💡Simple drawings

Simple drawings are quick and easy sketches that do not need to be artistically perfect. The speaker highlights that the beauty of illustrated journaling lies in its simplicity, where the drawings are used to capture moments rather than being judged on artistic merit. This concept reinforces the idea that anyone, regardless of skill level, can take up the habit.

💡Creative outlet

A creative outlet is an activity or medium through which a person can express their creativity. Illustrated journaling serves as a creative outlet, allowing individuals to channel their thoughts, emotions, and experiences through both writing and drawing. The speaker emphasizes that this outlet is not just about artistic expression but also about reflecting on everyday life.

💡Habit

A habit is a regular practice or routine that becomes second nature over time. The speaker describes illustrated journaling as a habit that can be cultivated through consistent practice, and offers a seven-day challenge to help viewers develop this routine. The goal is to make it a natural part of daily life that brings mindfulness and creativity.

💡Reflection

Reflection involves thinking deeply about one's experiences, thoughts, or feelings. In the video, illustrated journaling is described as a tool for reflection, helping individuals look back on their day and process their emotions. The combination of drawing and writing encourages this thoughtful consideration, making the practice both introspective and meaningful.

💡Stress reduction

Stress reduction is the process of minimizing anxiety and mental tension. The speaker highlights stress reduction as a major benefit of illustrated journaling, explaining how the practice helps them focus on the moment and alleviate the mental clutter that often leads to stress. The act of capturing life in drawings and words provides a therapeutic release.

💡Seven-day challenge

The seven-day challenge is a structured, step-by-step guide designed to help beginners get started with illustrated journaling. Each day of the challenge focuses on a different prompt, such as drawing breakfast or documenting a quiet moment. The purpose is to ease participants into the habit and show that it can be quick, simple, and rewarding.

💡Process over perfection

Process over perfection emphasizes focusing on the act of creating rather than the outcome. The speaker repeatedly stresses that illustrated journaling isn't about making perfect or flawless art, but about engaging in the process of capturing moments and reflecting. This message is meant to encourage beginners to embrace the practice without fear of judgment or failure.

Highlights

Illustrated journaling combines simple drawings and written reflections, offering a powerful method to capture thoughts, feelings, and moments in a visual way.

This practice is not about creating perfect art or something others will see—it's about self-expression and personal reflection.

Anyone can start illustrated journaling, regardless of skill level. The simplicity of the practice makes it accessible and flexible.

Illustrated journaling is therapeutic, helping to reduce stress, reflect on daily experiences, and practice mindfulness.

The process of combining free-flowing words with free-flowing lines allows for relaxation and self-reflection.

Starting illustrated journaling requires minimal materials: a pen and a sketchbook, making it easy and affordable.

The focus is on capturing the moment and thoughts quickly, without worrying about perfection or overthinking.

The seven-day challenge provides prompts to build an illustrated journaling habit, with tasks like sketching breakfast, outfits, pets, or favorite places.

Day one prompt: Sketch your breakfast, noting what you're thinking and feeling.

Day two prompt: Draw your outfit of the day, adding labels and thoughts on why you chose it.

Day three prompt: Draw a favorite book or listen to music and let the sounds inspire your drawings.

Day five prompt: Sketch a place you visited today, whether it’s a supermarket or a significant landmark.

Day seven prompt: Draw in bed before sleeping, reflecting on the week's experience.

The practice of illustrated journaling encourages mindfulness and creativity, helping to slow down and appreciate life’s small moments.

Over time, the habit of illustrated journaling leads to deeper engagement with creativity and mindfulness, creating a personal visual story.

Transcripts

When I was in my late thirties, I picked up a

habit and it's a habit that completely changed my life.

I wanna tell you what that habit is, why you should get

it, and then I'm gonna take you through a seven day challenge

that will get you hooked.

My addiction is to illustrated journaling.

What that means is it's a form of diary, a form of

journal that also involves simple drawings, and it's.

Very powerful because you have the combination of words and

drawings, simple drawings.

It's not about creating perfect art.

It's not about creating stuff that maybe anybody

else will ever see.

It's really about capturing moments, capturing thoughts,

capturing feelings, and doing in a visual way.

And the best part is anybody can do it.

When I started, I hadn't drawn since I was a little kid.

And I'm sure you can do the same thing.

It doesn't matter if you, and if you happen to be very

good at it, it's a great way to apply your skills so it's

accessible, it's flexible, and you can start it today.

Keeping an illustrated journal is more than just a.

Um, writing down what you did, what the weather was

like, what you had for lunch, although you can include all

of those things in it too.

And it's also more than just a creative outlet.

It's more than just musing and, um, you know, throwing

down your imagination.

Although it's that too, it's really whatever

you think mattered about what happened today.

It's also an a, a process that's incredibly.

I guess therapeutic is the word I would use,

at least it has been.

For me, it's about mindfulness because you reflect on

your day, you think about what you went through.

You also, um, meditate on the moment that you're in

without, I don't know, the boringness of meditation.

It helps you to reduce stress.

I mean, look at me.

I, I look like I'm 25 years old thanks to this habit

that allows me to just.

Shut down the anxiety in my mind and focus my experiences

on the page and then turn the page and move on with my life.

And there's something just so beautiful about this kind of

free flowing word stream and then the free flowing lines

of your drawings, not drawings that are stressful or judged

or any of that kind of stuff.

It's really just about relaxing.

And reflecting.

Okay.

What do you need material wise?

Not much a pen.

Any pen.

You could use a ballpoint pen.

That's how I started.

And a sketchbook and ex, it doesn't have to be

an expensive sketchbook.

It could be a notebook, it could be, uh, something

cheap that you've had hang around the house.

It could be something that you pick up at the drugstore.

Again, we're not making great art here.

We're just recording our lives.

The main thing is don't.

Overthink it.

Don't come up with, you know, elaborate plans.

Don't get perfectionist.

Just capture your moments and your thoughts quickly.

I'm gonna show you how.

Don't worry about how it looks.

Don't worry about the words you wrote.

I.

It's about the process of doing this rather than the result

of creating something amazing.

Okay?

Here's a seven day challenge that I want to give you

to get you started with illustrated journaling and

start to make it into a habit.

It won't take very long.

You can spend 10 or 15 minutes.

Every day to do this.

And I'm gonna take you step by step through seven

prompts for seven days.

Uh, each prompt is designed to be quick and easy

and to focus on moments from your everyday life.

You don't need to stop what you're doing to do this.

You just need to have your sketchbook and

your pen handy with you.

Grab it, knock out a page and move on.

Okay?

Day one, breakfast.

Start your day by sketching your breakfast, your.

Your coffee cup, your plate, uh, your whatever it is you're

eating, um, and maybe write down what are you thinking?

What's going on?

Uh, what's on your mind this morning?

Write it all down.

You're done.

Day two, what are you wearing your outfit of the day?

Make it as detailed or as simple as you like.

You can draw some of the patterns.

You could draw the folds of your clothes.

I like to draw a whole diagram of me and all the things

that I'm wearing and also how I'm feeling about them.

Why did I pick this particular outfit to wear?

Label it.

You're done.

Moving on Day three, a book that you are reading or a

piece of music that you love.

That's our subject for today.

You can draw the book cover or you could do some kind of, uh,

you could listen to the piece of music and allow your hand

to just draw patterns and lines that are motivated by the music.

That's the entire assignment for today.

Your favorite book, your favorite song?

Day four, your pet.

If you have a pet, they're great subjects to do quick,

loose sketches, and don't worry if they move around,

just capture their essence.

You're not making a portrait to be framed.

You're just engaging with your pet.

Here I am drawing my buddy, twig it as she's

taking a nap in my studio.

And then write down some thoughts about your dog, or your

cat, or your bird or your plant.

Or your favorite ottoman, whatever it

is that will qualify.

Do a quick drawing of it and write some notes.

Hey, it's day five and today's prompt is a

place I visited today.

It could be your local cafe, it could be Notre Dame Cathedral.

It could be a room in your house.

I'm gonna the supermarket, so I'm gonna draw that.

Do a drawing of the place that you visited, and then

write down some notes.

What were you doing there?

Uh, who did you meet?

What did it feel like to be there?

Did anything interesting or funny happen while

you were visiting?

Alright, today we're gonna take it easy.

Our theme today is a quiet moment for myself.

Document a peaceful, quiet moment that you

carved out for yourself.

Maybe you're having a, a cup of tea looking out the window.

Maybe you watch the sunset.

Maybe you spend a few minutes relaxing in your chair and

thinking deep thoughts.

Do a little drawing of that moment.

You could draw yourself.

You could draw the scene.

Just capture this moment of tranquility with a few

words about what it was like.

Hey, congratulations.

It's day seven.

We're at the end of our challenge, and today

you're gonna draw in bed at the end of the day.

Capping off this week.

Just sit in bed.

Pick up your sketchbook that you keep by on your

bedside table and just draw whatever you'd like.

You could draw about your experience of the week.

You could draw your feet sticking out of the covers.

You could draw your bedmate while they're slumbering,

and then write a little bit about what this experience

has been like and how you feel about it, and how you

can continue this habit in the days, weeks, and years ahead.

So there you have it, seven days, seven prompts.

You can follow these prompts day by day.

You can work through them at your own pace.

You can do them in the morning or the evening or the afternoon.

Just have your sketchbook with you so that when the moment

comes, you can capture one of these types of prompts.

And there's so many other things that you could be drawing and

capturing about your life, your unique story, your special days.

It's all designed to be quick, simple, and fun.

But also habit forming.

The beauty of illustrated journaling is that it fits

into your everyday life.

You don't need to take workshops.

You don't need lots and lots of time.

You don't need a studio.

You don't need lots and lots of materials.

I.

I just need a few minutes a day to make a record of

what's going on with you.

And over time, this simple practice becomes a habit

that helps you to slow down, helps you to appreciate

the little things, helps you to reduce stress, helps

you use art and words.

To enjoy yourself, to get more richness out of your life.

For me, starting this habit simply exactly the way that I've

told you led to my becoming more and more committed to my art,

experimenting with more and more things, meeting other people

who make art, uh, teaching other people how to do this.

It's an incredible life changing.

Activity.

Um, and remember again, it's about the process.

It's about being mindful, building a mindful

practice, reconnecting with your creativity, slowing

down, reflecting on your life in a positive way.

It helps to reduce stress, it helps to create a sense of calm.

It gives you something meaningful to look back

on your own visual story.

I have a big shelf of hundreds of, of illustrated

journals back there from years of this practice.

It has been so wonderful and I want to spread the word to tell

you and everybody else about why this is the thing to do

with your time, with your art supplies, um, with your life.

I hope you enjoy it.

I hope you'll join me.