# The Journaling System that changed my life  ## Introduction to the "Vomit System" of Journaling - Journaling has been a life-changing activity, but there's often a lack of instruction on how to do it effectively, leading to confusion about where to start and what to write about [(00:00:31)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=31s). - The "vomit system" is a journaling approach that involves writing down thoughts and feelings without worrying about grammar or spelling, similar to the relief felt after vomiting when feeling unwell [(00:00:55)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=55s). - The five main reasons for journaling in the "vomit system" are represented by the letters V, O, M, I, and T, with the topic starting with the letter J [(00:01:44)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=104s). ## V: Vent - Clearing Your Mind - The first reason for journaling is to vent, which involves writing about things that make you angry, as this can help get over the hurdle of starting to write and has practical benefits such as the "mind dump effect" [(00:01:55)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=115s). - The "mind dump effect" refers to the process of clearing your mind by writing down thoughts and feelings, making it easier to think clearly and focus, similar to turning on a light in a dark room to find your keys [(00:02:28)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=148s). - The quote "I don't know what I think until I write it" by Jan Didan highlights the importance of writing down thoughts and feelings to clarify and understand them [(00:02:49)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=169s). ## O: Obligations - Managing Responsibilities - Journaling is used to manage obligations by mind dumping responsibilities and to-do lists onto the page, freeing up brain space to solve problems rather than storing them [(00:03:30)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=210s). - This process involves four steps: obligation dump, where everything that needs to be done is written down; organization, where tasks are categorized into broad groups such as family, finance, health, and work; prioritization, where tasks are ranked based on importance; and creating a to-do list [(00:04:22)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=262s). - A guiding question is used to prioritize tasks, such as "which thing on this list, if done, would make everything else easier," inspired by [[Tim Ferriss]] [(00:05:28)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=328s). - The to-do list is then truncated into a bare minimum of tasks that need to be done, with optional additional tasks if time and energy allow, to minimize guilt and create momentum [(00:05:40)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=340s). - This system accounts for the normal ebbs and flows of life, allowing for flexibility on difficult days [(00:06:06)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=366s). ## M: Mindset - Improving Your Operating System - Journaling is also used to work on mindset, with the goal of understanding and improving it [(00:06:19)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=379s). - Thiago Forte's concept of the "second brain" is mentioned as a resource for exploring the idea of indexing thoughts and putting them somewhere else [(00:04:11)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=251s). - The mindset is compared to a computer's operating system, which can be trained, and journaling is a tool to achieve this training [(00:06:39)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=399s). - Six journaling techniques are used to improve mindset, with the first one being "reframing," which involves asking the question "how is this the best thing that has ever happened to me" to train the brain to look for positive answers [(00:07:11)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=431s). - The second technique is "possibility," which involves using "because statements" to gather evidence that supports a desired identity or goal, such as writing "I am healthy because" and then finding reasons to validate this statement [(00:07:40)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=460s). - This technique works on three levels: it's positive, creates new possibilities, and can be a reality check [(00:08:19)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=499s). - The third technique is "inversion," which involves practicing a reaction to problems by looking at the solution and its opposite, making the solution more obvious and not doing it seem dumb [(00:08:46)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=526s). - An example of inversion is asking "how can I draw more" and also "how can I draw less," which helps to identify what's preventing progress and find a solution [(00:09:17)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=557s). - Inversion can be used as a journaling prompt by asking the opposite of the original question [(00:09:36)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=576s). ## I: Ideate - Generating Ideas - Journaling can be used to ideate and generate ideas by setting a timer for 5 minutes and challenging oneself to come up with 30 answers to a problem, without editing the list until it's complete, to build the muscle of having ideas [(00:11:54)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=714s). - Another technique for ideating is to ask how someone else, such as a company like [[Nike, Inc. | Nike]] or Red Bull, would solve a problem, to gain a new perspective and generate ideas [(00:12:31)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=751s). - Three techniques for ideating are mentioned: substituting a problem with a different perspective, such as "what would Jesus do," using open loops to encourage the brain to find answers, and writing down questions to be answered later. [(00:12:52)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=772s) - The open loop technique involves asking a question and allowing the brain to naturally try to close the loop, which can be useful for journaling and problem-solving. [(00:12:54)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=774s) - Writing down a question before bed and trying to answer it in the morning can be an effective way to use the open loop technique. [(00:13:30)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=810s) ## T: Trajectory - Finding Direction - The VOMIT system is mentioned, with the final letter being "T" for trajectory, which involves using journaling to get a sense of direction and make adjustments as needed. [(00:13:46)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=826s) - Two journaling techniques are used for trajectory: one for direction and one for day-to-day activities. [(00:13:55)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=835s) - The direction technique involves setting a goal and evaluating progress by compiling evidence of whether actions are moving towards or away from the goal. [(00:14:04)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=844s) - The day-to-day technique involves evaluating hidden metrics such as happiness, fulfillment, and peace of mind by asking three questions at the end of each day: what excited me, what drained me of energy, and what did I learn. [(00:15:25)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=925s) - Asking these three questions daily for 30 days can provide valuable insights and help identify patterns in behavior and emotions. [(00:15:32)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=932s) ## Conclusion and Outro - The conclusion of the "vomit system" has been reached, marking the end of the discussion on the [[Journaling file system | journaling system]] [(00:15:47)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=947s). - Viewers are thanked for watching, and it is hoped that they enjoyed the content [(00:15:50)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=950s). - The audience is invited to share cool journaling prompts in the comments section, as they are enjoyed and collected [(00:15:54)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=954s). - The video ends with a message expressing the hope that viewers have a beautiful day [(00:15:59)](https://www.youtube.com/watch?v=U8RQsJ0Q3Mo&t=959s).