The Journaling System that changed my life

Summary

The video script introduces the 'vomit system' of journaling, a transformative practice that the speaker has been using for 15 years. It covers five key reasons to journal, represented by the acronym 'Vomit': Vent (to release emotions), Obligations (to organize tasks), Mindfulness (to improve mental clarity), Ideation (to foster creativity), and Trajectory (to track personal growth). The speaker shares personal anecdotes and practical techniques to make journaling a life-changing habit, emphasizing the importance of starting with a blank page and letting thoughts flow freely.

Takeaways

• 📓 Journaling has been a consistent practice across different stages of the speaker's life, from being a teenager to becoming a suburban dad.
• 🌟 Despite the hype around journaling, there is a lack of clear instruction on how to effectively use it for life-changing benefits.
• 🤮 The 'vomit system' is introduced as a metaphor for journaling, suggesting that it should be a release of thoughts and emotions without overthinking.
• 🔑 The speaker identifies five main reasons to journal, each represented by a letter in the word 'Vomit': Vent, Obligations, Mindfulness, Ideation, and Trajectory.
• 💥 Venting is the first reason for journaling, which helps to overcome the hurdle of starting and serves as a mind dump to clear mental clutter.
• 📝 Obligations are journaled to ensure they are not just intrusive thoughts but are organized and prioritized into actionable tasks.
• 🧠 The mindset aspect of journaling involves techniques such as reframing, because statements, inversion, perspective, discipline, and gratitude to train the brain for a better outlook.
• 💡 Ideation is practiced through journaling to generate ideas, using prompts and exercises that challenge the brain to think creatively and expansively.
• 🛣 Trajectory involves using journaling to assess and adjust life direction and daily activities to ensure they align with long-term goals.
• 🔄 The speaker emphasizes the importance of making hidden metrics visible through journaling to understand the impact on one's well-being and happiness.
• 🌱 The 'vomit system' is presented as a comprehensive approach to journaling that encompasses emotional release, organization, mindset training, idea generation, and self-reflection.

Q & A

What is the main theme of the video?

The main theme of the video is the concept of journaling as a transformative practice, with a focus on the 'vomit system' as a method to utilize journaling effectively.

What does the speaker refer to as 'vomit system' in the context of journaling?

The 'vomit system' is a metaphor for the act of journaling, where one 'vomits' their thoughts and feelings onto the page, similar to the act of vomiting to relieve oneself of discomfort.

How does the speaker describe the initial experience of journaling?

The speaker describes the initial experience of journaling as facing a blank page and not knowing where to start, which can be overwhelming and confusing.

What are the five main reasons the speaker uses journaling for, as represented by the acronym 'Vomit'?

The five main reasons are to Vent, Obligations, Mindfulness, Ideation, and Trajectory, each represented by a letter in the word 'Vomit'.

What is the 'vent' aspect of journaling according to the speaker?

The 'vent' aspect involves writing about what makes the individual angry or upset, which helps to start the journaling process and clear the mind.

How does the speaker suggest using journaling for managing obligations?

The speaker suggests using journaling to dump all obligations onto the page, organize them into categories, prioritize them with a guiding question, and then form them into a to-do list.

What is the purpose of the 'mindset' aspect of journaling as discussed in the video?

The 'mindset' aspect of journaling is used to train the brain to think in more positive and constructive ways, using various techniques such as reframing, because statements, and inversion.

Can you explain the 'ideate' component of the 'vomit system'?

The 'ideate' component involves using journaling to generate ideas, such as challenging oneself to come up with multiple solutions to a problem or considering how others might approach the same issue.

What does the speaker mean by 'trajectory' in the context of journaling?

In the context of journaling, 'trajectory' refers to understanding and adjusting one's life direction and day-to-day actions to ensure they are moving towards their goals.

What are some of the journaling techniques mentioned in the video for improving mindset?

Some of the techniques mentioned include reframing negative situations to find positives, using because statements to gather evidence of desired traits, inversion to consider the opposite of a solution, and perspective-taking to view problems from outside oneself.

How does the speaker suggest using journaling to track and improve daily life?

The speaker suggests asking oneself three questions at the end of each day: what excited them, what drained their energy, and what they learned. This practice helps to make hidden metrics like happiness and fulfillment more visible and actionable.

Outlines

00:00

📓 Introduction to the Vomit System of Journaling

The speaker introduces the concept of journaling as a transformative practice that has been hyped without clear instructions. They liken journaling to vomiting, a release of thoughts and emotions that can be therapeutic and clarifying. The speaker has been journaling for 15 years and aims to share effective techniques through the 'vomit system,' which is based on five main reasons for journaling, each beginning with a letter that aligns with 'Vomit.' The first reason discussed is to vent, using anger as a starting point to overcome the initial hurdle of writing.

05:00

📝 Journaling for Venting and Obligations

The speaker expands on the first reason for journaling, venting, explaining its benefits for mental clarity and flow. They liken the mind before journaling to a chaotic room and after as an organized space. The second reason, obligations, involves using journaling to externalize and organize responsibilities. The process includes an 'obligation dump,' organizing into categories, prioritizing with a guiding question inspired by Tim Ferriss, and translating these into a manageable to-do list that includes a 'bare minimum' and 'killing it' section to accommodate varying levels of energy and motivation.

10:01

🧠 Using Journaling to Train Your Mindset

The speaker discusses the use of journaling for mindset training, comparing the mindset to a computer's operating system that can be trained. They introduce six journaling techniques to improve mindset: reframing negative situations to find positives, using 'because statements' to gather evidence for desired identities, inversion to explore solutions and their opposites, perspective-taking to gain advice from an outsider's point of view, practicing discipline through the act of journaling, and cultivating gratitude by identifying three things to be grateful for each day.

15:02

🤔 Ideation and Trajectory Through Journaling

The speaker moves on to discuss using journaling for idea generation, a skill they believe can be developed rather than being innate. Techniques include timed ideation challenges, considering how others would solve a problem, and 'open loop' questions that prompt the brain to seek resolution. The final aspect of the 'vomit system' is tracking one's trajectory, both in terms of long-term direction and day-to-day actions. The speaker suggests evaluating whether daily activities are moving one towards or away from their goals and adjusting behavior accordingly, as well as identifying 'hidden metrics' like happiness and fulfillment that are often overlooked but crucial for a well-rounded life.

🔚 Conclusion of the Vomit System and Call for Journaling Prompts

The speaker concludes the presentation of the 'vomit system' and invites viewers to share their journaling prompts in the comments, expressing a passion for collecting and exploring different journaling techniques. They express gratitude to the viewers for watching and wish them well, encapsulating the overall theme of the video as an informative and engaging exploration of journaling for personal growth and reflection.

Keywords

💡Journaling

Journaling is the practice of regularly writing down one's thoughts, experiences, and reflections. In the context of the video, journaling is presented as a transformative tool that has significantly impacted the speaker's life at various stages. It is used as a means of self-exploration, problem-solving, and personal development, with the speaker sharing various techniques to enhance the journaling experience.

💡Vomit System

The Vomit System is a metaphor used by the speaker to describe the act of journaling as a way of 'vomiting' out thoughts and feelings onto the page, similar to the body's natural process of vomiting to expel toxins. This system is the speaker's preferred method for organizing and utilizing journaling techniques, aiming to clear the mind and facilitate a sense of relief and clarity.

💡Vent

To 'vent' in the context of journaling refers to the act of expressing one's frustrations or anger through writing. The speaker uses venting as a starting point for many journaling sessions, suggesting that writing about what angers you can help overcome the initial hurdle of beginning to write and can lead to a 'mind dump' effect, clearing the mind of chaotic thoughts.

💡Mind Dump

The term 'mind dump' is used to describe the process of offloading all thoughts and concerns from one's mind onto paper. In the video, the speaker explains that venting through journaling can create a mind dump, which helps in organizing and clarifying one's thoughts, making it easier to understand and address the issues at hand.

💡Actionables

Actionables refer to the concrete steps or tasks that one can take based on the insights gained from journaling. The speaker outlines a process involving an 'obligation dump,' organizing, prioritizing, and then translating these into a to-do list, which helps in managing responsibilities and making progress towards goals.

💡Mindset

Mindset, in the video, is described as the mental attitude or perspective from which one views the world and approaches life challenges. The speaker discusses several journaling techniques aimed at improving one's mindset, such as reframing negative experiences positively and using 'because statements' to build evidence of desired traits.

💡Reframing

Reframing is a journaling technique where one reinterprets a negative or challenging situation as a positive or beneficial one. The speaker's favorite journaling question, 'How is this the best thing that has ever happened to me?' is an example of reframing, which encourages the brain to search for positive aspects in difficult circumstances.

💡Because Statements

Because statements are a journaling method where one starts with an identity statement that they aspire to embody, followed by 'because' and then lists reasons or evidence from the day that support this identity. This technique helps in creating a tangible record of actions that align with one's desired self-image, thus reinforcing a positive mindset.

💡Inversion

Inversion is a problem-solving technique where one considers not only the desired solution but also the opposite, in order to better understand what steps are needed to achieve the goal. The speaker uses this technique in journaling to clarify solutions by considering what actions would lead to the undesired outcome and thus avoiding them.

💡Perspective

Perspective, in the context of journaling, refers to the ability to view a situation from an outside or objective standpoint. The speaker suggests practicing giving oneself advice as if one were a friend, which can provide clarity and help in solving personal dilemmas by avoiding being caught up in the details.

💡Discipline

Discipline, as discussed in the video, is the practice of maintaining a habit or routine consistently, especially when it is challenging. The speaker views journaling as a means to build discipline, as it requires regular practice and can lead to the development of other disciplined behaviors.

💡Gratitude

Gratitude is the feeling of appreciation and thankfulness for positive aspects of one's life. The speaker uses a gratitude journaling prompt, asking for three things one is grateful for each day, as a way to cultivate a positive mindset and recognize the good in everyday life.

💡Ideate

Ideate refers to the process of generating ideas or concepts, often in response to a problem or challenge. The speaker emphasizes that the ability to ideate is not innate but can be developed through practices like journaling, where one can challenge themselves to produce a large quantity of ideas in a short time.

💡Trajectory

Trajectory, in the video, is used to describe the path or direction one is moving in towards their long-term goals. The speaker discusses journaling techniques for assessing whether daily actions are aligning with or moving away from one's goals, allowing for adjustments to be made to stay on course.

Highlights

Journaling is a life-changing habit practiced by the speaker at different stages of life.

There is a lack of clear instruction on how to effectively journal despite its popularity.

The speaker introduces the 'vomit system' as a personal journaling method.

Venting is the first reason for journaling, using anger as a starting point for writing.

The mind dump effect helps in organizing thoughts and reducing mental chaos.

Obligations are journaled to externalize responsibilities and avoid intrusive thoughts.

Actionables in journaling include dumping, organizing, prioritizing, and forming a to-do list.

Using guiding questions like Tim Ferriss's to prioritize tasks effectively.

The concept of 'bare minimum' and 'killing it' for managing to-do lists and reducing guilt.

Journaling for mindset involves training the brain like an operating system.

Reframing negative experiences as opportunities for growth.

Because statements as a technique to gather evidence for self-identity affirmations.

Inversion technique to identify the opposite of the desired solution.

Perspective technique to gain advice from an outsider's point of view.

Discipline can be developed and evidenced through consistent journaling.

Gratitude journaling to recognize and appreciate daily occurrences.

Ideation through journaling, challenging oneself to generate multiple ideas quickly.

Using the 'open the loop' technique to provoke thought and problem-solving.

Trajectory journaling to assess progress towards long-term goals.

Hidden metrics like happiness and fulfillment are made visible through journaling.

Three end-of-day questions to reflect on excitement, energy drain, and learnings.

Transcripts

let's talk about journaling and vomit

this is a picture of me at 18 here's me

at 25 and here's me now now these three

guys they don't have a ton in common but

there is one thing this druggy little

teenager this quarter lifee crisis dude

who's losing his hair and this sober

happy Suburban Dad they all Journal

journaling is one of those things that

massively changed my life but there is a

problem with it there is a lot of hype

but there isn't that much instruction

the general message is journal and it

will change your life and so you sit

down at a blank page and uh now what

should I start with dear diary do I talk

about my day do I talk about my

childhood am I allowed to use this for a

shopping list what are the rules if

you've ever wondered why journaling

isn't doing that life-changing thing

that it's meant to or even if you love

journaling and you're looking to love it

more then I made this video for you but

first I should probably explain the

title The vomit

system to me journaling is vomiting so

you know when you're really really sick

maybe you got windy roads maybe you got

plasted last night I don't know for

whatever reason you're just not feeling

good and then you vomit and you kind of

do feel good in the moment vomiting is

pretty gross but just after you're like

oh I feel better I think that was what I

needed now I've journaled for 15 years

which means I've tried hundreds of

techniques some are great others not

great but the good stuff stays with you

and in this video I want to take you

through that good stuff my all-time

favorite journaling techniques and the

system that I think about them in the

vomit system all right let's do

it so what is this that's probably the

question that you got right now what

this is is the five main reasons that I

journal the five things that I use

journaling for one reason starts with v

another reason starts with o then M Then

I then T and the entire topic starts

with j so if you're playing along with

the alphabet superet this video is J now

let's talk about vomit I feel like I'm

going to keep saying that first

reason a journal to vent I've also made

this the first reason because this is

how I started journaling and it's how I

start a lot of journaling sessions I'll

show you what I mean vent write what

makes you angry this is a quote from the

writer po Bronson who said whenever he

has writers block he just thinks of

something that you know makes him mad

and it's not that he's trying to write a

rant it's just that rants come pretty

easy you know it just rolls right out of

here I start with whatever makes me

angry and that usually gets me over that

hurdle of starting now as much as

venting is a tool to get us into the

flow it does have some practical

benefits one of the big ones is the Mind

dump effect so

come on red so before journaling I kind

of see my mind like that

[Music]

afterwards it's like that it's this

indexing effect things are chaotic up

here things are not chaotic up here

there's this quote that I like I don't

know what I think until I write it

apparently Jan didan and like 30 other

people said that it's one of those ones

where there's like a think piece on

where did this qu originate but

regardless of its origin I really like

its meaning cuz basically what we're

trying to do is get all of this mess and

put it on paper and paper it's finite

it's trivial it's clean we can sort of

see what's going on the thing that I

liking it to is looking for your keys if

you were looking for your keys in a dark

room probably wouldn't find them soon as

you turn on the light you're like boom

got them this is when the lights are off

I have no idea what's going on up here

this is when the lights are on and I'm

like oh there's that nasty thought

there's that cognitive distortion maybe

I'm not a train

wreck and that is vent the first thing

that I like to journal for now now we

have

oh obligations yeah specifically to make

sure our obligations aren't just Rogue

intrusive thoughts that just bug us

throughout the day and also to get them

done this step is similar to venting in

the sense that we are mind dumping but

the big difference is we are not just

mind dumping our thoughts but our

responsibilities our to-do list we're

just trying to I'm going to say it again

vomit it onto the page the idea here is

that we don't want to use our brain to

store problems that was smooth we want

to use it to to solve problems and in

order to free out that space we want to

put all of our problems onto the journal

also if you want to explore just how far

you can take this indexing idea just

taking your thoughts and putting them

somewhere else check out Thiago Forte's

concept of the second brain super

fascinating stuff all right let's get

into actionables when I am using

journaling for obligations what I do is

these four things so firstly I'll start

with an obligation dump this is where

it's like anything that could remotely

be considered an obl

everything from I need to write this

chapter I need to get this film

developed I need to clean the kitchen I

need to write back to this email I need

to update my license I want to buy a

boat everything everything from the

Monday into the grandio just get it all

on the page next I organize it I draw

some buckets here that's fun in terms of

actual buckets I usually just split this

up into like broad categories you know

like family Finance Health work now we

get to step three

prioritize I've drawn a boat here you

probably know the story it's this UK

rowing team that won Gold one year and

when the coach was asked what the secret

formula was he said I just gave them all

one guiding question doesn't make the

boat go faster do you want to eat

broccoli or a cake what a crossroads

right what a normal decision but for

example sake I'll roll with it broccoli

or cake which one are you going to eat

for breakfast buddy instead of having to

mul over all of the pros and cons the

team would just encouraged to ask one

question will it make the boat go faster

therefore pick the broccoli sorry Kake

so in terms of journaling and organizing

all of these obligations and the to-do

list I usually run up past a guiding

question there's a decent Tim Ferris

question that I like for this it's which

thing on this list if done would make

everything else easier and that usually

raises the correct obligations to the

top and then finally I put it into a

to-do list form that's what I got right

here so bare minimum and killing it this

is how I truncate my to-do lists I write

out the bare minimum that I need to do

that day what is the least amount of

things that I need to do in order to

make tomorrow suck a little less and

then if I'm really in the mood what

could I get done I've used this split

system for years and what I really like

lack is it minimizes the guilt that you

might place on yourself if you don't get

enough stuff done it creates momentum

cuz the bars set low so you do achieve

stuff and it accounts for the normal es

and flows of Life some days are really

really hard and on those days it is

really nice to know what the bare

minimum that you have to do

is and that brings

us to M the next thing that I like to

use journaling for what could this

be I use journaling for my mindset huh

do you like this guy this is meant to be

a brain and it's training to get a

better mindset I promise this is going

somewhere so I like to understand

mindset in two ways the first way is

with a tech metaphor your mindset is

like the operating system that your

computer runs and the second is

something that you can train hence the

SW brain but training your mindset is

one of those phrases that just doesn't

sound like it's going to lead anywhere

you know super vague man it's like what

do you do with that what's the action

that you take and this is where journal

comes in here I've got six journaling

techniques that I will use from time to

time to improve my mindset and from 15

years of journaling I'd say that these

are probably my favorites all right so

the first one reframing I've talked

about this so much but my favorite

journaling question is how is this the

best thing that has ever happened to me

and I've asked that about some deeply

deeply painful things and it feels so

inappropriate but the thing about your

brain is it just starts looking for

answers when you ask that question it's

like could be this could be this could

be this it's wrong every time but starts

breaking your thinking and it helps

train your mindset to just naturally

refrain stuff next one possibility if

you are struggling with like limiting

beliefs or just doubting yourself might

be worth checking out because statements

what's a because statement Mr Boldman I

will tell you don't worry I got this a

because statement is a way that we

gather evidence that we are whatever the

thing that we say we want to be is cuz

it's not like you can yell affirmations

at yourself and just have your identity

change if for example you're trying to

be healthier you can't just yell on a

Mir I am healthy I am healthy I am

healthy I mean you probably could do

that maybe you'd get a sweat but

ultimately it's probably not going to be

that effective instead we want to build

a tangible Bank of evidence that we're

healthy so you write the identity

statement the one that you might want to

yell in the mirror I am healthy then you

write because and then at the end of the

day you find a few reasons that actually

validate this from your

day now this works on three levels

firstly it's positive cuz you do start

to actually piece together the evidence

and that's the thing that will cause

change and actually creates new

possibilities secondly I found that this

will make me create evidence you know if

I'm like I am sober because if I want to

finish that sentence I got to stay sober

and then thirdly it can actually be a

half decent reality check so if I'm like

I am 6'4 because I'm not 6'4 I I it's

just not going to happen the next

journaling technique that I use to train

my mindset is inversion for me what this

is about is practicing a reaction that I

want to have to problems in my everyday

life and that reaction is to look at the

solution but also look at what the

opposite of the solution is but why why

do I want that reaction well the reason

that I want this is because I find that

it makes the solution to things really

really obvious to the point where not

doing them looks quite dumb an example

would be let's say I want to draw more

it's a bit of an open-ended problem to

solve but with the inversion you sort of

get a better Direction so while asking

how can I draw more we're also asking

how can I draw less to draw less I could

leave my books where I can't see them I

could put my pencils in the cupboards so

there's more friction and I can spend

any window of time that I have on my

phone

immediately I realize what I'm doing

wrong which I find gets me to the answer

of what to do right a lot faster in a

journaling prompt context this is just

about taking whatever question it is

that you're asking and asking the

opposite next technique for mindset

training is perspective M this is fun so

you know that whole phenomenon that

other people's problems are easier to

solve than your own like you know when

your friend has this conundrum and

they're like what do I do what do I do

and everyone's like obviously you do

this you just do this man but they still

deliberate and it's not as clear as it

is to everybody else and it makes sense

obviously you know they're the ones who

actually have to live it they're the

ones with all the Nuance whereas the

people giving the advice have the luxury

of not getting caught in the details and

perspective and that is what we can

practice giving ourselves perspective so

the journaling prompt here is if you

were a friend who was giving you advice

on this situation right now and you

really really wanted you to succeed what

advice would you give we are practicing

looking outside ourselves in order to

help

ourselves next up we have discipline

this is a bit of a meta tool cuz it's

it's not about a journaling prompt but

just the entire action of journaling so

just like with because statements

discipline is something that is

evidence-based you know you have to

build that up in order to believe

yourself that you actually are

disciplined it's one of those things

that you got to practice when things

aren't easy as well but man this really

really helped me out a lot I made a full

video on this experiment that I did

where in every time I went to look at

social media I switched the placement of

the apps so then my muscle memory just

naturally opened the notes app and then

I was like well I'm here guess I got a

journal and it was really cool cuz

switching from something that pacifies

your brain to something that gets you to

actively reflect on what your brain's

doing it just fastracks this entire

process and yeah massively gladed up to

discipline all right final mindset thing

that we can use journaling to practice

the one that everybody knows gratitude

easy prompt what are three things that

you're grateful for today if you want to

spice it up you can add a bonus prompt

make the first thing you're grateful for

something mundane make the second thing

something that happened by chance and

for your third thing L something that

you made happen write them down and

what's your brain get

SW all right vomi that's where up to the

next thing that I use journaling for I

use journaling to

ideate the skill of having ideas is one

of those things where I don't know

there's so much messaging about it being

innate and if you don't have it you

can't do it it's just not true you can

absolutely work on having ideas you can

build that muscle up strong man and

journaling I think is a really great

environment to do this so let's say

youve got a problem that you're trying

to solve maybe it's a big problem like

where do I want to live live or a

creative problem like what should I draw

today or even a problem of what do I

want to do on the weekend whatever it is

and there's always something what I like

to do is put on a timer for 5 minutes

and then challenge myself to come up

with 30 answers before the timer goes

off you know that phrase if you want a

kitten ask for a horse this is like the

cognitive version of that if I want one

solution I've got to come up with 30 and

usually I find it's like the 14th idea

that I go with but yeah one thing that I

find really important is just don't edit

the list until it's over it's a quantity

game

the second technique that I like to use

to ideate is how would blank solve the

problem that could be anybody I learned

this when I worked in advertising my

first year I was working for this

amazing creative director and every time

we get a brief he'd say things like what

would Nike do how would Red Bull solve

this problem and every single time it

would just break out thinking in the

best way possible you can substitute

this with anything sort of the basis of

what would Jesus do I

guess and then the third technique for

ideating that I like using is open the

loop we like closing the loop well our

brains do I guess our brains love to

close the question Loop if a question is

posed our brains want to answer them how

many regular sized Ducks could you fit

in a k Carnival I've just opened a loop

it's a question out of nowhere but it

still opens a loop in your brain your

brain's just naturally going to the size

of a dark and then the volume of a

minivan and it is just Keen to get to

the answer it wants the resolve and we

can use this so much in our journaling

if there's a question that's on your

mind ask the question just write it down

and your brain will naturally try to

close the loop this technique I find

really good when I'm really struggling

with a problem and the way that I do it

is I'll write down the question just

before I go to bed then I go to sleep

and then hopefully wake up and I try to

answer it and for me at least it works

more often than it doesn't close the

loop speaking of closing the

loop it's time for our final letter in

the vomit system

T trajectory yeah I use journaling to

get a good sense of my trajectory and

also to tweak it as I go all right last

letter let's have a little look so I

split trajectory up into d Direction and

day to-day what I've got here is two

different journaling techniques one's

for the macro one's for the micro

Direction this is a pretty well-known

prompt but here's how it goes so to make

sure that we are on the right direction

we have our goal up here let's say it's

a financial one I want to save 1,000

bucks then you look at the day that

you've just had or the week that you've

just had whatever the time period is and

you ask whether you're moving away from

that goal or towards that goal to answer

this you compile evidence so evidence

for away could be like oh I got Uber

Eats that wasn't wise evidence for

towards could be but I canceled like

eight subscription that I've forgotten

about or I resisted the urge to impulse

buy whatever it is then you just adjust

accordingly so if you're moving away you

sort of tweak that behavior if you're

moving towards just keep it up order

uats delete the uat tab you can put your

save money into savings you can write

down what you learned so it helps you in

the future if you're doing good double

down and then our final journaling

technique for today is about getting the

daytoday hidden metrics a hidden metric

all right so we got visible metrics

things like money then we got hidden

metrics things like happiness

fulfillment peace of mind and the

problem when these are hidden is they

can get ignored and this can lead to all

sorts of misery pretty quick like people

choosing to work a little longer instead

of spending time with their kids is the

dollar we can count but the quality of

the relationship we can't but just

because the metric is hidden doesn't

mean that it is any less important but

what helps with these hidden metrics is

making them visible and this is where

journaling comes back in and actually

starts creating change these three

questions it's one of my favorite

journaling prompts but basically at the

end of every day you ask yourself these

three question questions what excited me

today what drained me of energy and what

did I learn if you do this for 30 days

you'll get seriously good daa on

yourself honestly you'll see the

patterns by like 5 days and you'll be

like all right I get the idea I got to

do some

[Music]

stuff and this concludes the vomit

system yeah thank you very much for

watching I hope you enjoyed that also if

anybody has any cool journaling prompts

Chuck them in the comments because I

really like collecting them I just I

think they're fun but yeah hope you

enjoyed the video hope you have a

beautiful day and uh vomit catch you