# This 2 Minute Journal Hack Saved My Life ![](https://i.ytimg.com/vi/dhvaQ3ZLT4k/maxresdefault.jpg) ## This 2 Minute Journal Hack Saved My Life [(00:00:00)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=0s) - A journaling technique called "[[Dopamine dysregulation syndrome | Dopamine Days]]" has been used for the past few months, which takes only 2 minutes to complete [(00:00:01)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=1s). - The importance of journaling lies in its ability to help individuals stick to their goals, make progress towards their desired future life, reduce stress, and calm anxiety by writing down their thoughts [(00:00:19)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=19s). - Despite the benefits of journaling, it was challenging to stick to the habit until the discovery of the "Dopamine Days" method [(00:00:34)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=34s). - Various journaling techniques, such as bullet journaling, journaling on the phone, or using a dedicated journal, were tried but did not work [(00:00:42)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=42s). - The "Dopamine Days" technique has been a [[Game Changer (film) | game-changer]], completely transforming life and providing the benefits of journaling [(00:01:01)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=61s). - The technique is being shared in the hopes that it will help others make journaling a habit [(00:01:05)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=65s). ## Part I [(00:01:18)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=78s) - Many people have a monotonous daily routine that consists of waking up, getting ready, commuting to work or school, and then repeating the cycle the next day, without realizing the monotony of their routine until they compare it to others' seemingly exciting lives on social media [(00:01:49)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=109s). - This comparison can evoke feelings of sadness, envy, and a sense that one is falling behind, despite having a busy schedule filled with tasks [(00:02:20)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=140s). - The tasks in one's daily routine may not contribute to a fulfilling life or be exciting and energizing, leading to a sense of unfulfillment despite being busy [(00:02:38)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=158s). - For some, journaling techniques like bullet journaling may not be effective if one's life lacks exciting and fulfilling activities to write about, making the journaling process feel pointless [(00:03:02)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=182s). - The [[Dopamine dysregulation syndrome | Dopamine Days]] Journal is designed to inspire creativity, spontaneity, and fun, setting it apart from traditional journaling methods that may only serve as a calendar [(00:03:41)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=221s). - The Dopamine Days Journal aims to help individuals break free from monotonous routines and cultivate a more exciting and fulfilling life [(00:03:47)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=227s). ## Part II [(00:03:55)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=235s) - The journaling hack in question is a variation of the "dopamine days" journaling technique, which has been consistently used despite trying different methods [(00:03:56)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=236s). - The technique involves writing down the most enjoyable part of the day as a highlight, which can be a new experience or something simple [(00:04:40)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=280s). - The highlight can vary in level, from going to a nice restaurant to something more low-key, and the goal is to find something enjoyable each day [(00:04:52)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=292s). - The technique is effective because it only takes 2 minutes to write down a sentence about the day's highlight, making it easy to fit into a daily routine [(00:05:13)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=313s). - The journal can be kept next to the bed and filled out before sleep, and if a day or two is missed, it's easy to fill in the gaps [(00:05:22)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=322s). - The technique is flexible and allows for spontaneity, and it's not necessary to have a structured routine or a lot of money to find enjoyable experiences [(00:04:29)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=269s). - The goal is to have fun and find enjoyment in daily life, and the technique can help with that by focusing on the positive aspects of each day [(00:04:36)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=276s). ## Part III [(00:06:10)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=370s) - A secret to leveling up life and finding more fun in daily activities is to balance the three pillars of life: health, wealth, and mindset, which are crucial for happiness and fulfillment [(00:06:30)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=390s). - The three pillars of life system suggests that if one pillar is out of balance, life may feel boring, lacking meaning or purpose [(00:07:01)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=421s). - A technique to check the balance of life is to use three separate colors to code journal entries at the end of the month, categorizing them into health, wealth, and mindset [(00:07:07)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=427s). - This technique can help identify patterns, such as focusing too much on wealth and neglecting relationships, or neglecting health and feeling tired [(00:07:21)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=441s). - By analyzing the balance of life, changes can be made to pivot and improve the balance going forward [(00:07:46)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=466s). - The [[Dopamine dysregulation syndrome | dopamine days]] technique is a great way for beginners to start journaling, and for those who want to step up their journaling game, watching a video on the crash journal can be helpful [(00:07:49)](https://www.youtube.com/watch?v=dhvaQ3ZLT4k&t=469s).