# How I Journaled Everyday For 7 Years  ## I Journaled For 7 Years And Learnt This [(00:00:00)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=0s) - The individual has been journaling every single day for the last 7 years at the time of the recording [(00:00:01)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=1s). - People often ask two questions when they find out about the daily journaling habit: what the point of journaling is or how they managed to stay consistent for so long [(00:00:13)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=13s). - The individual aims to share 12 lessons learned from their seven years of journaling that allowed them to stay consistent with journaling [(00:00:20)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=20s). - They also plan to share secret tips and hacks that they think are the most life-changing if implemented into one's own life [(00:00:29)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=29s). ## Lesson 1 [(00:00:38)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=38s) - Many people buy a notebook with the intention of journaling, but often fail to start and the notebook remains empty on their desk [(00:00:38)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=38s). - Consistently journaling can be achieved by changing one's perspective on what journaling entails, as it's not just about writing multiple pages in a notebook [(00:00:59)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=59s). - Journaling is about expressing thoughts, feelings, emotions, and observations, and capturing life events [(00:01:20)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=80s). - There are various ways to journal, such as writing in a notebook, using a digital journaling app like Day One, recording oneself talking, looking back at pictures, or taking new pictures [(00:01:37)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=97s). - People may have already been journaling in their own lives without realizing it, as journaling can take many forms [(00:01:55)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=115s). - Having a flexible and open-minded approach to journaling can help make it a consistent habit [(00:01:58)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=118s). ## Lesson 2 [(00:01:59)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=119s) - Many people struggle to fill a journal due to the misconception that there is a specific system or technique required for journaling, which is actually a form of perfectionism [(00:02:14)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=134s). - Perfectionism can hold individuals back from achieving their goals, including journaling, and must be overcome to make progress [(00:02:26)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=146s). - One approach to overcoming perfectionism in journaling is to intentionally create an imperfect first page in a new notebook by scribbling on it [(00:02:38)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=158s). - By doing so, individuals can alleviate the fear of making mistakes and losing the need for perfection, allowing them to start journaling without hesitation [(00:02:48)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=168s). - This approach helps individuals to focus on the process of journaling rather than the outcome, enabling them to make progress and stay consistent [(00:03:03)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=183s). ## Lesson 3 [(00:03:05)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=185s) - Some people may feel that journaling is pointless due to their seemingly boring lives, but a simple 2-minute journaling hack can prove that their life is actually interesting [(00:03:05)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=185s). - The hack involves writing down a list of every day in the month and recording the most interesting thing that happened during each 24-hour period at the end of the day [(00:03:38)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=218s). - The most interesting thing can be a small event, such as going for a walk with the dog, or a significant life-altering experience [(00:03:51)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=231s). - The "Dopamine Days" technique is a method that has been used for a long time, and viewers familiar with it can skip ahead to lesson four [(00:03:32)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=212s). - For individuals with neurodiverse conditions or ADHD, it is acceptable to miss a few days of journaling, and they can fill in the gaps retrospectively by scrolling through their phone memories or conversations with friends and family [(00:04:04)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=244s). ## Lesson 4 [(00:04:25)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=265s) - Many people struggle with journaling because they get caught up in a negative spiral of emotions when writing, making them feel like journaling isn't helping or is even making the problem worse [(00:04:26)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=266s). - A simple hack to avoid this negative spiral is to apply the 80/20 principle, also known as the [[Pareto principle]], to journaling [(00:04:51)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=291s). - The 80/20 principle involves focusing on the positives 80% of the time when writing, whether it's in a physical journal, digital notetaking app, or documenting thoughts [(00:04:58)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=298s). - By doing this, one can avoid the negative spiral and make journaling more effective [(00:05:10)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=310s). - Lesson Four is to ensure that negative emotions are discussed no more than 20% of the time when journaling [(00:05:17)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=317s). - If finding it hard to limit negative emotions to 20% of journaling time, a helpful tip will be shared later in the video [(00:05:23)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=323s). ## Lesson 5 [(00:05:28)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=328s) - At the end of each year, a long list of new goals is created, often feeling overwhelmed by the numerous options [(00:05:28)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=328s). - To address this issue, a yearly journaling practice was started where a comprehensive list of potential life goals and activities is written down [(00:05:49)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=349s). - Once the list is complete, the three most life-changing and profound goals are identified and circled for focus [(00:05:58)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=358s). - This process helps narrow down priorities and concentrate on the most important objectives [(00:06:12)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=372s). - The practice is referred to as "Lesson 5" and involves using a journal to dump down all possible life goals and then selecting the top three to focus on [(00:06:06)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=366s). ## Lesson 6 [(00:06:15)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=375s) - Holding oneself back from expressing true feelings in journaling due to fear of judgment from others is a common issue, as it was experienced personally, and this fear can also translate to day-to-day life, causing individuals to refrain from doing certain things because of what others might think [(00:06:16)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=376s). - This fear of judgment can prevent individuals from being honest with themselves and writing down their true feelings in their journal, as they worry that someone else might find it [(00:06:41)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=401s). - A simple solution to overcome this fear is to keep one of your journals hidden away in a secret place that nobody else knows about, allowing individuals to be true to their inner thoughts and write down what they actually want to write [(00:06:57)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=417s). ## Lesson 7 [(00:07:10)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=430s) - The audience's individual life stories, traumas, and priorities are unknown, and it's acknowledged that everyone has unique qualities and experiences [(00:07:15)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=435s). - Viewers of the channel are likely interested in planning life goals, being organized, taking care of their lives with a journal, and being more productive [(00:07:31)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=451s). - A one-size-fits-all approach to journaling is not possible, and not all lessons may apply to every individual [(00:07:42)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=462s). - It's essential to remember that there's no pressure to journal in a particular way, and individuals should feel free to develop their unique systems or ideas [(00:07:51)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=471s). - The audience is encouraged to share their unique journaling systems or ideas in the comment section [(00:07:59)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=479s). ## Lesson 8 [(00:08:02)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=482s) - Many people want to be liked and accepted by others, and feel less lonely, which can be achieved through a simple journaling act that takes less than 30 seconds to do [(00:08:02)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=482s). - This act involves writing down people's names, as the sound of one's own name is the sweetest sound they can hear, according to Dale Carnegie's book "[[How to Win Friends and Influence People]]" [(00:09:09)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=549s). - Writing down people's names, especially in new social situations, can help build connections and improve relationships, as it shows that you value and remember them [(00:09:17)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=557s). - This technique can be applied in various situations, such as meeting new people at events or visiting new cafes, and can even lead to unexpected benefits, like getting free drinks [(00:09:20)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=560s). - The names can be written down in a small notebook, and addressing people by their name in a loud and clear voice can make a significant difference in how they respond to you [(00:09:27)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=567s). - Examples of the effectiveness of this technique include getting free lattes or drinks at coffee shops, such as Grind Soho, by addressing the barista by their name [(00:09:42)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=582s). ## Lesson 9 [(00:09:54)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=594s) - One game-changing practice done almost every week over the last 7 years of journaling is constant reflection and review of past journal entries to understand feelings and headspace at the time [(00:10:03)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=603s). - This practice involves regularly looking back at what has been written about before to gain insight and perspective [(00:10:06)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=606s). - Embracing this reflective practice of journaling is key to getting the most out of the journaling experience [(00:10:15)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=615s). ## Lesson 10 [(00:10:18)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=618s) - Journaling is often associated with a morning routine and considered a habit that contributes to a healthy lifestyle, alongside activities such as going to the gym, taking supplements, and drinking water [(00:10:34)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=634s). - However, not everyone needs to optimize every aspect of their life, and journaling can simply be a fun hobby for documenting life and enjoyable experiences [(00:10:50)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=650s). - Journaling can be a way to focus on the positive aspects of life and the fun things that are happening, rather than just being a part of a rigid routine [(00:10:53)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=653s). ## Lesson 11 [(00:10:56)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=656s) - There is a significant division in the journaling community between those who prefer analog physical notebooks and those who rely on digital technology such as Day One and Apple's journaling app [(00:10:58)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=658s). - Each journaling method has its own merits, and it is not necessarily a question of one being better than the other [(00:11:16)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=676s). - Lesson 11 is to experiment with different journaling techniques to find what works best for the individual [(00:11:18)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=678s). ## Lesson 12 [(00:11:27)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=687s) - Journaling may not be for everyone, and people often make excuses for not doing it, such as being too old, too young, too busy, or having too much free time [(00:11:27)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=687s). - There is a journaling system that can be set up in about 10 minutes and is guaranteed to work for basically anybody, regardless of demographic or type of person [(00:11:43)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=703s). - The recommended journaling system is called the Dopamine Journal [(00:11:58)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=718s). - The Dopamine Journal is easy to set up, and more information on how to do it can be found in another video [(00:12:06)](https://www.youtube.com/watch?v=TRdlgBzHxGY&t=726s).