# This Journal Will Change Your Life In 2025  ## This Journal Will Change Your Life In 2025 [(00:00:00)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=0s) - A personal dopamine journal is being shared, which was developed after 5 years of trying and failing to find a suitable journal system [(00:00:00)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=0s). - The journal system is considered easy to use and accessible for anyone, whether they are new to journaling or looking to experiment with a new layout [(00:00:11)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=11s). - The journal is being presented as a potentially useful tool for the [[New Year | new year]], with a simple three-step setup process [(00:00:21)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=21s). - The three steps to set up the dopamine journal will be shared in the video, with timestamps available on screen and in the description [(00:00:32)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=32s). ## Step 1 How To Journal To Make Your Life Less Boring [(00:00:38)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=38s) - Journaling can help make life more exciting by providing something to talk about when people ask about your day or weekend, and can prevent feelings of boredom and being unexciting to others [(00:00:47)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=47s). - A routine can contribute to feelings of boredom, and breaking this routine can help live a more enjoyable life, as discovered from reading "[[The 4-Hour Workweek | The 4-Hour Work Week]]" by [[Tim Ferriss]] [(00:01:36)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=96s). - The "Dopamine Days" system involves writing down a day highlight from each day in a journal, which can be something small or big, and doesn't require much time or effort [(00:01:52)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=112s). - The "Dopamine Days" system differs from the "One Line a Day" system in that it doesn't worry too much about what is written down, just that something is written down each day [(00:02:29)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=149s). - It's not necessary to write down something every day, as photos and conversations on phones can be used to fill in missed days, making it easier to stick to the habit long-term [(00:03:17)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=197s). - The "Dopamine Days" system is effective for beginners in journaling because it doesn't require thinking too hard about what to write or using journaling prompts [(00:03:45)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=225s). - There is a second step to the system that is simple to implement and can help transform life and provide clarity on important goals, particularly in the [[New Year]] [(00:04:00)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=240s). ## Step 2 How To Journal To Take Control Of Your Emotions [(00:04:17)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=257s) - When setting goals, having a long list can be problematic as energy is finite and spreading it too thin can be counterproductive, so it's better to focus on a few key areas [(00:04:27)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=267s). - The "pillars of life" system can be used to give clarity on goals, which involves selecting one goal for health, wealth, and mindset, with the mindset pillar being further divided into learning, relationships, and satisfaction [(00:04:54)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=294s). - To use the dopamine journal, reflect on the past month and highlight the two days that made you feel the most fulfilled, energized, satisfied, and content, and also highlight two surprising events from the month [(00:05:52)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=352s). - The highlighted days can help identify patterns and reasons for feelings of sadness or happiness, and can also help in setting goals for the next month [(00:05:22)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=322s). - The journal also involves scoring different areas of life out of five, which can help identify areas that need improvement and track progress over time [(00:07:41)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=461s). - The mindset pillar is divided into learning, relationships, and satisfaction, and scoring these areas can help identify areas that need more focus [(00:07:26)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=446s). - Comparing scores from different months can help identify patterns and areas for improvement, such as a drop-off in learning [(00:08:02)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=482s). - The dopamine journal can help avoid end-of-life regrets and achieve huge goals by focusing on key areas and tracking progress [(00:08:14)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=494s). - The journal can also help in setting goals that are achievable and can lead to awesome stories to tell [(00:08:23)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=503s). ## Step 3 How To Journal To Actually Achieve Your Goals [(00:08:32)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=512s) - Writing down goals is crucial for achieving them, as it helps to clarify and solidify intentions, making the goal feel 1% completed [(00:08:39)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=519s). - To implement this, a "monthly Adventure" can be written down, which is a simple goal or activity to be accomplished, such as meeting friends or exploring a new place [(00:09:14)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=554s). - The monthly Adventure should have two sections: a plan and an outcome, which is reviewed at the end of the month to reflect on progress and make adjustments [(00:09:47)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=587s). - Making monthly Adventures a habit can lead to having 12 exciting stories and experiences per year, and many more over a lifetime [(00:10:22)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=622s). - The next crucial step is to identify three main life goals, which can be achieved by using a free checklist to find one's "three life pillars" [(00:11:11)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=671s). - To sustain progress towards these goals, a "monthly Reflection" section in the journal is used to monitor and evaluate progress, making adjustments as needed [(00:11:30)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=690s). - The monthly Reflection should relate to the three main life goals, such as health, wealth, and mindset, and can include positive reflections, areas for improvement, and plans for the next month [(00:11:58)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=718s). - Examples of monthly Reflections include exercising regularly for health, joining a new entrepreneurs group for wealth, and nurturing relationships for mindset [721.04, 727.279, 735.48]. - Regularly reviewing and reflecting on progress can help make positive changes and adjustments to achieve goals [(00:12:24)](https://www.youtube.com/watch?v=_vEBBYJ1WBk&t=744s).