The only thing that stopped me from infinite scrolling

Summary

In this video, the creator shares their journey of overcoming mindless scrolling and improving their daily habits through a simple pen-and-paper system. They track habits such as exercise, diet, and daily journaling to stay mindful and motivated. By using a habit tracker with color-coded habits and logging daily reflections, they’ve transformed their approach to self-improvement. The creator also details specific journaling exercises, like tracking wins (AMWAP) and identifying the day’s most storyworthy moments. With consistency and discipline, they’ve successfully cultivated a positive, mindful routine, proving the power of measuring habits and staying present.

Takeaways

• 😀 Tracking habits visually with a habit tracker helps to stay accountable and motivated in achieving personal goals.
• 😀 Using a pen instead of a phone to curb mindless scrolling has been a game changer in overcoming the addiction to the internet.
• 😀 Writing down the time and triggers whenever the urge to check the phone arises helps identify behavioral patterns.
• 😀 Habit tracking can be done with simple tools like a folder and a pen, but upgrading to tools like the Remarkable paper Pro enhances the experience.
• 😀 Color-coding and visual layout in habit tracking help make it easier to follow and more motivating.
• 😀 Aiming for consistency in tracking habits, such as not breaking the chain of successful days, creates a strong motivational effect.
• 😀 Writing down everything you eat before eating it helps increase mindfulness around food choices, leading to healthier eating habits.
• 😀 Keeping a food diary without restricting food helps develop awareness, eventually leading to better eating habits without friction.
• 😀 The 'Storyworthy' journaling exercise encourages reflecting on daily moments that are interesting or funny to document life stories.
• 😀 The 'AMWAP' (As Many Wins As Possible) journaling exercise emphasizes focusing on positive moments of the day, helping improve mood and mindset.
• 😀 The 'Three Key Tasks' exercise helps to prioritize the most important tasks for the next day, ensuring that you stay on track even if nothing else gets done.

Q & A

What method did the speaker use to stop mindless phone scrolling?

The speaker used a simple method of paying attention to triggers by keeping a pen nearby. Whenever the urge to check the phone or go online arose, they would write down the time and the trigger. This method helped them become more aware of their scrolling habits and gradually overcome them.

How did the speaker track their habits before using the Remarkable Paper Pro?

Initially, the speaker used a folder and pen to track habits. However, over time, the system became disorganized with notes and ideas. They upgraded to the Remarkable Paper Pro for better habit tracking and organization, though the same method could be done using a folder and pen.

What does the phrase 'What gets measured gets managed' mean in the context of the speaker's habit tracking?

'What gets measured gets managed' refers to the idea that by tracking and measuring your habits, you are more likely to manage and improve them. For the speaker, tracking habits on a visual chart significantly increased their motivation to maintain consistency and focus on their goals.

What system does the speaker use for visual habit tracking?

The speaker uses a visual habit tracker with the days of the month listed down the left side and the habits they want to track across the top. Each time they complete a habit, they mark it with a cross. The system is color-coded for different categories of habits, such as exercise, water intake, and journaling.

What role does the 'highlight' column serve in the habit tracker?

The 'highlight' column is used to note the most memorable or noteworthy events of the day. This column helps the speaker capture positive moments and reflect on the best parts of their day, providing a snapshot of their experience and mood.

How does the speaker stay motivated with their habit tracker?

The speaker stays motivated by aiming to maintain a continuous streak of successful habit completion. They follow the 'Don't break the chain' principle, popularized by comedian Jerry Seinfeld, where each successful habit completion is marked with a cross, and a purple line is drawn to connect all completed days for a habit.

What was the speaker's diet like before they started tracking their food?

Before tracking their food, the speaker struggled with overeating junk food after completing healthy activities, like running. They noted in their diary that they felt frustrated about consuming unhealthy food, which led them to begin tracking what they ate.

How did tracking food impact the speaker's eating habits?

Tracking their food made the speaker more mindful of what they were eating. By writing down everything they consumed before eating it, they became more conscious of their food choices, which eventually led to healthier eating patterns without the need for restrictive diets.

What is the concept of 'homework for life' as introduced by Matthew Dicks?

The concept of 'homework for life' is about identifying and documenting the most storyworthy or memorable moments of your day. The idea is to capture small, meaningful moments that might otherwise go unnoticed, helping the speaker reflect on their daily life and generate ideas for personal or creative projects.

What is the 'amwap' journaling exercise, and how does the speaker use it?

The 'amwap' exercise stands for 'As Many Wins As Possible.' At the end of each day, the speaker writes down as many positive achievements or feelings as possible. This practice helps shift their focus toward gratitude and positivity, making it easier to recognize and appreciate the good moments in their life.