## Intro [(00:00:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=0s) - Journaling was started 10 years ago without a specific goal, initially writing for 10 minutes every day, but as life became busier, days and eventually weeks were skipped without writing, before deciding to return to the habit [(00:00:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=0s). - The journey of journaling involved exploring different forms, such as morning Pages, gratitude journaling, and free writing, and over time, a lot was learned about various journaling styles, the habit, and its benefits [(00:00:12)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=12s). - The lessons learned from journaling will be shared, divided into three parts: what journaling is, the benefits of journaling, and how to actually journal, in order to help determine if journaling can bring value to one's life [(00:00:42)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=42s). - The host, [[Muhammad]], a writer, will be presenting the lessons on journaling, with the goal of helping build writing and reading habits, especially for busy people, to make the most out of their time and better understand the world [(00:00:31)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=31s). - The video aims to address questions such as how to keep going with journaling when life gets busy, and what the point of journaling is, in order to provide a comprehensive understanding of the habit and its benefits [(00:00:25)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=25s). ## What is journaling [(00:01:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=60s) - Journaling is considered the purest form of writing because it is not bounded by any rules or expectations, and it is written for oneself, allowing for a reflection of one's true self, including misspellings, grammar, and personal writing voice [(00:01:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=60s). - The act of journaling allows individuals to write about things they are embarrassed about more easily than including them in other forms of writing, such as stories, and it provides a moment in time to have an honest conversation with oneself [(00:01:37)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=97s). - Journaling can be compared to a mirror, but instead of reflecting physical existence, it reflects the mind, thoughts, ideas, struggles, challenges, and goals, allowing individuals to analyze their thoughts and emotions [(00:02:08)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=128s). - Journaling can serve as both an escape and a return, providing an outlet for stress and emotions, and allowing individuals to analyze situations more objectively once they are written down [(00:02:22)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=142s). - The process of journaling gives individuals access to their thoughts and emotions, enabling them to zoom out and see themselves from a third-person point of view, and to analyze situations more critically [(00:03:23)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=203s). - Journaling can help individuals put things into perspective, such as understanding that negative comments online are a normal part of being online and that people may behave differently behind a screen than they would in person [(00:03:45)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=225s). - Through journaling, individuals can gain a deeper understanding of themselves and their emotions, and develop a more nuanced perspective on the world around them, including the people they interact with online [(00:04:17)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=257s). - Journaling can serve as an escape to feel less stressed about a particular situation, allowing individuals to return to their true selves and find calm amidst stressors and pressures [(00:04:38)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=278s). - The act of journaling has no rules, and what works for one person may not work for another, so it is essential to find the technique that resonates the most and allows for vulnerability and consistency [(00:05:06)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=306s). - Different journaling techniques, such as free writing, gratitude journaling, bullet journaling, and five-minute journaling, can be explored to find the one that works best for each individual [(00:05:30)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=330s). - The common denominator among all journaling techniques is that they document experiences and free the mind from worries, creating a moment for self-reflection and calm amidst busy schedules and stresses [(00:06:03)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=363s). - Journaling can provide a sense of value and benefit, not just for the individual practicing it, but also for others who may receive and appreciate the content created as a result of the journaling process [(00:04:57)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=297s). - The goal of journaling is not to follow a specific regimen, but to find a technique that allows for consistent practice and vulnerability, which can lead to a sense of okay-ness and calm in daily life [(00:06:13)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=373s). ## The benefits of journaling [(00:06:25)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=385s) - Journaling provides a tool for clarity, both mental and emotional, allowing individuals to better access and understand their thoughts, ideas, and emotions, and to speak about them more confidently [(00:06:26)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=386s). - The process of journaling enables individuals to test their ideas, see them from different angles, and discover new things, making them sound smarter when speaking about the topics they have journaled about, such as the writing process [(00:06:27)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=387s). - Journaling about personal experiences and emotions helps individuals to be more in tune with them, allowing for better understanding and management of their emotions, as seen in the example of a past contention with a younger brother [(00:06:31)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=391s). - The act of journaling about a difficult experience, such as a contention with a sibling, can help individuals to make sense of the experience, process their emotions, and gain a new perspective, making it easier to talk about the experience later on [(00:06:37)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=397s). - Journaling provides a place to store "treasures" such as stories, memories, growth, and transformations, which can be revisited and reflected upon, evoking feelings of nostalgia and appreciation for personal growth [(00:08:33)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=513s). - Revisiting old journal entries can be a powerful way to reflect on past experiences, expectations, and growth, as seen in the example of an old journal entry written before joining a creative writing program [(00:08:35)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=515s). - Journaling can help individuals to track their progress, reflect on their expectations, and gain insight into their personal growth, as seen in the example of writing about expectations for a creative writing program [(00:08:43)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=523s). - The process of journaling can be a valuable tool for personal growth, self-reflection, and emotional intelligence, allowing individuals to develop a better understanding of themselves and their experiences [(00:09:03)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=543s). - Journaling can provide a sense of accomplishment and pride, as individuals reflect on their past experiences and achievements, such as being accepted into a creative writing program [(00:09:19)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=559s). - The act of journaling can be a therapeutic and transformative process, helping individuals to process their emotions, gain new insights, and develop a greater understanding of themselves and their place in the world [(00:09:31)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=571s). - Journaling provides a historical personal record for ideas, thoughts, challenges, transformation, and lessons learned, allowing individuals to reflect on their growth and progress over time [(00:11:30)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=690s). - The process of journaling can help individuals recognize and appreciate the growth they have experienced, such as learning a new skill or overcoming challenges, and can make them grateful for the progress they have made [(00:11:44)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=704s). - Journaling can spark creativity by giving individuals the opportunity to assess the value of their ideas and creations, and to examine if they are excited about a project and if it will provide value to others [(00:12:31)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=751s). - Having unrealistic expectations can lead to disappointment, and it is essential to understand that success is not solely controlled by individual actions, but also by various forces such as opportunity, time, and destiny [(00:10:22)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=622s). - Reflecting on past experiences and journal entries can provide valuable insights and lessons, and can help individuals learn from their mistakes and grow as a person [(00:11:12)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=672s). - Journaling can be a powerful tool for personal growth and development, allowing individuals to capture their thoughts, feelings, and experiences, and to reflect on their progress over time [(00:11:27)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=687s). - The act of writing down thoughts and ideas can help individuals clarify their thoughts, and can provide a sense of accomplishment and progress [(00:11:23)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=683s). - Journaling can be a therapeutic activity, allowing individuals to process their emotions and experiences, and to gain a new perspective on their lives [(00:11:34)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=694s). - By looking back at past journal entries, individuals can see how far they have come, and can appreciate the progress they have made in their personal and professional lives [(00:12:08)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=728s). - Journaling can be a valuable tool for creatives, such as writers and artists, as it provides a space to brainstorm ideas, explore different perspectives, and develop their craft [(00:12:36)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=756s). - Journaling can be a helpful tool when struggling with writing a story, as it allows the writer to embody the main character's perspective and find a way forward for the story to take shape [(00:12:54)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=774s). - When experiencing a lack of ideas for [[YouTube]] videos, starting a journal entry with a list of past struggles can help generate content that provides value to others who may be facing similar challenges [(00:13:10)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=790s). - Reflecting on past struggles and experiences can be beneficial in creating content that resonates with others, as it allows the creator to tap into their own experiences and provide solutions or insights that others may find helpful [(00:13:12)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=792s). - The process of journaling and reflecting on past struggles is not about comparing oneself to others or implying that someone is "behind," but rather about acknowledging that everyone faces challenges at different times and can learn from each other's experiences [(00:13:33)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=813s). - By recognizing that challenges are a natural part of the learning and growth process, individuals can use journaling as a tool to work through their struggles and create content that helps others who may be facing similar challenges [(00:13:43)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=823s). ## How to journal [(00:13:45)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=825s) - Journaling can take different forms or styles, each serving a unique purpose, such as free writing, 5-minute journaling, and bullet journaling, which can be used to suit individual needs and circumstances [(00:13:46)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=826s). - During the COVID-19 lockdown, a period of significant stress and confinement, journaling helped to cope with the challenges, and the discovery of 5-minute journaling provided a structured approach to daily reflection and gratitude [(00:14:17)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=857s). - The 5-minute journaling method involves starting with an inspirational quote, followed by listing three things to be grateful for, three things that will make the day great, a personal affirmation, and a night section, which helped to establish a consistent journaling habit [(00:14:29)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=869s). - Gratitude journaling is particularly helpful during difficult times, as it allows individuals to focus on the positive aspects of their lives, while free writing is more suited for stressful or overwhelming situations, and bullet journaling is ideal for organizing thoughts and prioritizing tasks [(00:15:13)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=913s). - The frequency of journaling is not as important as making it a consistent habit, and it is possible to benefit from journaling even if it is not done daily, as it can be used as needed to process thoughts and emotions [(00:16:04)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=964s). - Journaling can take many forms, and it is not necessary to commit to a specific type or schedule, as the goal is to feel content, grateful, and positive, even in challenging circumstances [(00:15:51)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=951s). - Even when not journaling regularly, it is possible to still benefit from the practice by using alternative methods, such as writing down thoughts and priorities on a piece of paper, which can help to clarify and organize tasks and emotions [(00:16:29)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=989s). - Daily journaling can sometimes lead to repetitive writing, but it can also provide an outlet for processing emotions and reflecting on experiences, and it is essential to find a journaling approach that works best for each individual [(00:16:45)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1005s). - Journaling regularly, even if it's just a paragraph or a few sentences a day, can be beneficial, but taking a break and coming back to journaling after a week or two can result in writing with more depth, often spanning multiple pages [(00:17:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1020s). - Implementing a "two-day rule" for journaling, where one allows themselves to skip two days of journaling and then journals on the third day regardless, can be a helpful habit to establish, as learned from Matt D'Avella, a minimalist [[YouTuber]] [(00:17:31)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1051s). - The frequency of journaling is not as important as making it a habit, and it can be beneficial whether done daily, weekly, or twice a week, with each session taking around 5 to 10 minutes [(00:17:53)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1073s). - Journaling does not have to be organized, beautiful, or filled with colorful stickers, and using a simple notebook and pen can be just as effective, allowing the focus to be on the writing itself rather than the aesthetics [(00:18:02)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1082s). - While some people may enjoy using different colors, stickers, and organization in their journaling, it's essential to remember that there are no rules, and the most important thing is to find a method that works for each individual and helps them return to journaling regularly [(00:19:00)](https://www.youtube.com/watch?v=SuXH-k3xkFo&t=1140s). ## Sources - [website](https://www.youtube.com/watch?v=SuXH-k3xkFo)