The Journalling Techniques that Changed My Life - Deepstash
The Journalling Techniques that Changed My Life

The Journalling Techniques that Changed My Life

Curated from: struthless

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Journaling For Clarity

Journaling For Clarity

The two techniques for journaling for clarity involve essentially writing down every thought that comes to mind.

  1. Sit down in one session and write out the thoughts you’re having.
  2. Keep a notebook and jot down every new thought that comes to mind. This is considered more challenging.

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Journaling For Breaking Your Mindset

Use these three techniques to break out of an obsessive or fixated state. E.g. not being able to stop worrying.

  1. Imagine six impossible things. E.g. a camel and his best friend skating over an exploding pigeon.
  2. Write down how you can make someone else happy right now. Aim for about 5-10 bullet points.
  3. Write down something in your immediate environment that you never noticed before. Aim for about 5-10 bullet points.

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Journaling For Daily Reflections

Here are the five most important questions you should be answering as you reflect on your day:

  1. What excited me?
  2. What drained me of energy?
  3. What did I learn?
  4. What are 10 things I’m grateful for?
  5. How do I keep moving forward?

Aim for about 5-10 bullet points for each question.

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Journaling For Habits & Lifestyle Audit

This form of journaling is for people trying to really improve themselves and their lives.

  • Divide the page into three columns, and label the first “actions,” the second “the worst version of myself,” and the third “the best version of myself.”
  • At the end of the day, write down everything you did in the actions column.
  • Decide whether each action would be closer to something the best or worst version of yourself would do.
  • Score yourself, which each action belonging to either column giving it a point. E.g. drinking a beer=1 point for the worst version column.

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Journaling For When Bad Things Happen

Answering these four questions can help you overcome cognitive distortions and see issues in new ways. Aim for about half a page for each one.

  1. What happened objectively?
  2. What did I make it mean?
  3. How would I comfort a friend I loved if this happened to them?
  4. How is this the best thing that has ever happened to me?

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Journaling For Anxieties

This form of journaling can help you identify and overcome your anxiety.

  • Divide the page into three columns, and label the first “fears,” the second “fixes,” and the third “the outcome that I would bet on.”
  • In the first column, break your anxiety down into its true fears/causes.
  • In the second column, write down a basic strategy to overcome each fear.
  • In the third column, write down the objective most possible outcome.

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Journaling For Your To Do List & Direction

Fill a page with bullet points that list all of your obligations and everything you want to do.

Audit your list by asking these questions:

  1. What is non-negotiable?
  2. What is exciting?
  3. What on my list, if done, would make everything else easier?
  4. What of these, if the opportunity was taken away from me, would I fight to get back?
  5. What 20% of the activities are producing 80% of the results?

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Journaling For Decision Making

  1. Clearly define the decision/problem.
  2. What are the options? Aim for about 10, unless the problem is pretty binary.
  3. If I had to make this decision in 60 seconds, what would I choose? Start a timer and choose an option.
  4. Could I live with this outcome? Yes or no, why a few points as to why.
  5. What would this look like if it were easy?

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Journaling For Direction In Life

Your life is like an x, y graph, in the sense that a single point is not enough to establish a clear direction.

Answering these questions should help with finding more of the points on your “graph.”

  1. What did I want five years ago? Use bullet points and separate this into categories.
  2. What do I want now?
  3. What do I think I’ll want in five years time?
  4. If I knew I couldn’t fail, what would I do?

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IDEAS CURATED BY

duostachio

“The key to life is not accumulation, it is contribution.” - Stephen Covey

CURATOR'S NOTE

Here’s a summary of struthless’s video on several useful techniques you can use while journaling.

Rowan Salar's ideas are part of this journey:

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