# 5 Life Changing Journaling Habits from the Stoics  ## Intro [(00:00:00)](https://www.youtube.com/watch?v=c20j229cDGg&t=0s) - The morning routine starts with spending time outside with kids, followed by journaling, a habit that has been practiced on and off for most of life, but only became a consistent part of the morning routine after being inspired by Casey Neistat's journals [(00:00:10)](https://www.youtube.com/watch?v=c20j229cDGg&t=10s). - The turning point in journaling came after visiting [[Casey Neistat]], who had years of creative thinking documented in his journals, and his advice to start journaling again [(00:00:24)](https://www.youtube.com/watch?v=c20j229cDGg&t=24s). - [[Ryan Holiday]] has written 11 or 12 books, spoken to various organizations, and has been on a philosophical journey through [[Stoicism | stoicism]] for over a decade and a half, with journaling being a huge part of that journey [(00:00:46)](https://www.youtube.com/watch?v=c20j229cDGg&t=46s). - Stoicism and journaling are considered inseparable, and Ryan Holiday is about to start his fourth year of using the Daily Stoic Journal, which provides a prompt each day to reflect on [(00:01:13)](https://www.youtube.com/watch?v=c20j229cDGg&t=73s). - The Daily Stoic Journal prompts users to reflect on questions such as how to prepare for the future and how to see difficulties as lessons and tests, and Ryan Holiday also uses other types of journals, including a gratitude journal and a one-line-a-day journal [(00:01:25)](https://www.youtube.com/watch?v=c20j229cDGg&t=85s). - The goal of the episode is to share secrets to being a great journaler and getting the most out of journaling practices, based on the study of great journaling practices of creative people, leaders, thinkers, and philosophers [(00:01:58)](https://www.youtube.com/watch?v=c20j229cDGg&t=118s). ## 1. Just start [(00:02:10)](https://www.youtube.com/watch?v=c20j229cDGg&t=130s) - The first lesson for anyone starting to journal is to just start, without stressing about tools, time, or how much to write, and simply begin the practice [(00:02:14)](https://www.youtube.com/watch?v=c20j229cDGg&t=134s). - A helpful journal for beginners is the "One Line a Day" Journal, which requires writing only one sentence per day, making it accessible to everyone [(00:02:27)](https://www.youtube.com/watch?v=c20j229cDGg&t=147s). - The idea is to build the habit and momentum by starting small, just like with meditation, where it's recommended to begin with short sessions of 1-5 minutes [(00:02:49)](https://www.youtube.com/watch?v=c20j229cDGg&t=169s). - To build the practice, it's suggested to use journals with prompts, such as the "Daily [[Stoicism | Stoic]] Journal" or the "Five Minute Journal", which provide guidance and structure [(00:03:05)](https://www.youtube.com/watch?v=c20j229cDGg&t=185s). - Alternatively, starting a specialized journal, such as a workout journal, reading journal, or food journal, can help build the skill and willpower to maintain the practice [(00:03:17)](https://www.youtube.com/watch?v=c20j229cDGg&t=197s). - The goal is to make journaling a habit by starting small and gradually increasing the practice, allowing individuals to build their willpower and momentum over time [(00:03:29)](https://www.youtube.com/watch?v=c20j229cDGg&t=209s). ## 2. Use a physical journal [(00:03:32)](https://www.youtube.com/watch?v=c20j229cDGg&t=212s) - [[Walter Isaacson]], while writing the biography of [[Steve Jobs]], tried to access old documents and journals created by Steve Jobs on an early [[Mac (computer) | Macintosh]], but was unable to do so due to the outdated technology [(00:03:34)](https://www.youtube.com/watch?v=c20j229cDGg&t=214s). - Despite having access to top programmers, designers, and engineers, Steve Jobs' files from just a decade or two ago were inaccessible, highlighting the impermanence of digital data [(00:03:48)](https://www.youtube.com/watch?v=c20j229cDGg&t=228s). - In contrast, Walter Isaacson was able to spend hours studying the journals of [[Leonardo da Vinci]], which remained legible and usable after 600-700 years [(00:04:09)](https://www.youtube.com/watch?v=c20j229cDGg&t=249s). - Journaling on physical paper is important, as it allows individuals to be free from devices and have a non-digital record of their thoughts and ideas [(00:04:18)](https://www.youtube.com/watch?v=c20j229cDGg&t=258s). - Physical journals can remain usable for centuries, whereas digital data can become lost or inaccessible after just a few years, as seen with Steve Jobs' old files [(00:04:31)](https://www.youtube.com/watch?v=c20j229cDGg&t=271s). ## 3. Write for yourself [(00:04:39)](https://www.youtube.com/watch?v=c20j229cDGg&t=279s) - [[Epictetus]] advises keeping thoughts at hand, writing them down, reading them aloud, and discussing them with oneself and others, highlighting the importance of ongoing engagement with [[Stoicism | Stoic]] ideas [(00:04:41)](https://www.youtube.com/watch?v=c20j229cDGg&t=281s). - Stoicism is not a one-time absorption of ideas, but rather an ongoing process of engagement with the ideas over time, as seen in Marcus Aurelius's [[Meditations]], which were written over a long period and may have had entries years apart [(00:04:53)](https://www.youtube.com/watch?v=c20j229cDGg&t=293s). - Critics of Marcus Aurelius's Meditations have noted its repetitive nature, but this repetition is a result of his ongoing struggle with the ideas and his need to remind himself of them, as he was writing for himself, not for others [(00:04:58)](https://www.youtube.com/watch?v=c20j229cDGg&t=298s). - The idea of keeping thoughts "at hand" is also present in Epictetus, where it is described as a tool or "weapon" for personal use, emphasizing the importance of journaling as a process for personal growth and reflection [(00:05:22)](https://www.youtube.com/watch?v=c20j229cDGg&t=322s). - Journaling should not be seen as solely recording thoughts for historical purposes, but also as a process of engaging with ideas and reminding oneself of them, as seen in the practice of writing down and reflecting on Stoic ideas [(00:05:32)](https://www.youtube.com/watch?v=c20j229cDGg&t=332s). - Even those who study and write about Stoicism, such as the author, benefit from privately exploring and reminding themselves of Stoic ideas through journaling, highlighting the importance of this practice for personal growth and reflection [(00:05:46)](https://www.youtube.com/watch?v=c20j229cDGg&t=346s). ## 4. Get it out of your head [(00:06:04)](https://www.youtube.com/watch?v=c20j229cDGg&t=364s) - Anne Frank's diary is an example of how writing down thoughts and feelings can be therapeutic, especially during stressful and scary times, such as being a 13-year-old girl locked in an attic with her family during a difficult period in history [(00:06:05)](https://www.youtube.com/watch?v=c20j229cDGg&t=365s). - Writing down thoughts on paper can be more effective than sharing them with others, as paper is more patient and forgiving, keeping secrets and not judging the writer, even if they are being contradictory or irrational [(00:06:24)](https://www.youtube.com/watch?v=c20j229cDGg&t=384s). - Putting thoughts down on paper can help create distance between the writer and their thoughts, allowing them to see their thoughts from a different perspective and potentially disagree with or reject them [(00:06:54)](https://www.youtube.com/watch?v=c20j229cDGg&t=414s). - This process of writing down thoughts can help alleviate anxiety, stress, and being "worked up" by allowing the writer to externalize their thoughts and gain a new perspective on them [(00:06:58)](https://www.youtube.com/watch?v=c20j229cDGg&t=418s). - By seeing their thoughts on paper, writers can choose not to carry around negative or unwanted thoughts and emotions, and instead, make a conscious decision to let them go [(00:07:10)](https://www.youtube.com/watch?v=c20j229cDGg&t=430s). ## 5. Have dialogue with yourself [(00:07:18)](https://www.youtube.com/watch?v=c20j229cDGg&t=438s) - Marcus Aurelius's [[Meditations]] is a unique philosophical book that was not written for publication, but rather as a personal journal for the author's own self-reflection and growth, making it an example of philosophy as an active practice and a dialogue with oneself [(00:07:18)](https://www.youtube.com/watch?v=c20j229cDGg&t=438s). - The concept of having a dialogue with oneself is also seen in the notes and doodles of [[John F. Kennedy]] during the [[Cuban Missile Crisis | Missile Crisis]], where he would write reminders and work out his thoughts on legal pads, demonstrating the value of journaling as a creative practice for processing thoughts and emotions [(00:08:01)](https://www.youtube.com/watch?v=c20j229cDGg&t=481s). - Journaling is not the only way to have a dialogue with oneself, as some people prefer doodling or sketching, but the goal is to have a low-stakes creative practice that allows for the free flow of thoughts and ideas [(00:08:18)](https://www.youtube.com/watch?v=c20j229cDGg&t=498s). - Julia Cameron's concept of "morning pages" is a form of journaling that serves as a kind of "spiritual windshield wipers," helping to clear the mind and prepare for the day ahead [(00:08:31)](https://www.youtube.com/watch?v=c20j229cDGg&t=511s). - The stresses of high-pressure situations, such as the Missile Crisis, highlight the importance of having a creative outlet like journaling to process emotions and work through ideas in a low-stakes environment [(00:08:58)](https://www.youtube.com/watch?v=c20j229cDGg&t=538s). - Journaling can be a valuable tool for learning and practicing [[Stoicism | Stoic]] philosophy, and can be used in conjunction with other resources, such as the Daily Stoic email, to deepen one's understanding of Stoic wisdom [(00:09:16)](https://www.youtube.com/watch?v=c20j229cDGg&t=556s).