## Introduction to Journaling Methods - Journaling has been a life-changing practice, and there are numerous methods to choose from, but five specific methods are recommended to start with [(00:00:12)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=12s). - The first method is free writing, which involves writing down thoughts without any structure or editing, and a more structured version of this is called morning pages, inspired by Julia Cameron's book "The Art" [(00:00:41)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=41s). - Morning pages is a stream-of-consciousness type of writing that helps to understand and acknowledge subconscious thoughts, and it has two main benefits: becoming aware of subconscious thoughts and feeling lighter after venting [(00:01:10)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=70s). - The only rule with morning pages is not to read them for at least 8 months, allowing enough time to reflect on past thoughts and feelings [(00:01:56)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=116s). ## The 6-in-1 Journaling Method - A journaling methodology called the 6-in-1 journaling method involves dividing a journal into six sections, each with a specific title, and filling them with relevant content, with the option to customize the sections to individual needs [(00:02:31)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=151s). - The sections can be about anything, such as business ideas, marketing concepts, or brain dumping, and it's recommended to start with three sections that are most relevant or of interest [(00:03:01)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=181s). - The front and back covers of the journal are also important, with the front cover used to write down big lessons learned throughout the year, and the back cover used for a specific purpose that will be discussed later [(00:03:18)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=198s). - The lessons written on the front cover should be quotable and punchy, like one-liners or zingers, and serve as a reminder of important takeaways [(00:03:29)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=209s). - Journaling can be a powerful tool for personal growth, with quotes from [[Carl Jung]] and others emphasizing the importance of self-reflection and looking inward for change [(00:03:35)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=215s). - A journal's front cover can be used to write down inspiring quotes or phrases that can be seen every time the journal is opened, helping to program the subconscious through repetition and strong emotion [(00:04:01)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=241s). ## Utilizing the Journal Cover - The back cover of a journal can be used to list goals for the year, divided into categories such as work, rest, and play, allowing for tracking progress and reflection on achievements [(00:04:16)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=256s). ## Reflecting on Old Journals - Reflecting on old journals can be a valuable habit, with one approach being to spend a few hours every quarter reviewing past journals and transferring big ideas or lessons to a new journal [(00:05:19)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=319s). - This reflection process can help identify patterns and areas for improvement, providing insights that may not be gained through therapy, coaching, or talking with friends [(00:05:47)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=347s). ## Booknotes Section - A "booknotes" section can be used to record key takeaways and insights from books, making it easier to recall and apply the information in the future [(00:06:11)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=371s). - This section can include summaries of major points, highlighted quotes, and ideas for content creation, such as [[YouTube]] videos [(00:06:56)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=416s). ## "Student" Section - A section in a journal called "student" can be used to record notes from courses, books, and other educational materials, allowing for easy reference and review of important information [(00:07:19)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=439s). - When reading a book, it's more beneficial to read one book multiple times than to read multiple books once, as this allows for a deeper understanding of the material [(00:07:51)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=471s). - A reading section breakdown in a journal can be used to record notes and insights from a book, chapter by chapter, and can help to clarify and retain the information [(00:08:02)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=482s). ## Journaling Prompts - Journaling prompts can be used to elicit deeper thinking and can be a helpful tool for those who struggle with staring at a blank page [(00:08:06)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=486s). - Examples of journaling prompts include "what's working," "what's not working," "what are the three things you could stop doing," and "what would this look like if it were easy" [(00:08:20)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=500s). - Other journaling prompts can help to identify distractions, prioritize tasks, and gain insight into personal growth and development [(00:09:19)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=559s). - A list of 11 questions to change your life can be found by searching online or by accessing a free resource that provides journaling questions for self-growth [(00:09:39)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=579s). ## Building a Journaling Habit - Building the habit of journaling can be achieved by approaching it as a tool for personal growth and development, rather than as a task that must be done consistently [(00:10:24)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=624s). - It's recommended to focus on the benefits of journaling, rather than the need to be consistent, in order to reduce resistance and make journaling a sustainable habit [(00:10:22)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=622s). - Journaling should be done out of inspiration, not obligation, as this mindset helps build a positive association with the habit and allows it to be sustainable over time [(00:10:27)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=627s). - Approaching journaling with a mindset of choice and freedom can help build a "badass life" filled with things one enjoys doing and has no resistance towards [(00:10:58)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=658s). ## Self-Coaching through Journaling - Self-coaching is a journaling technique that involves coaching oneself, which can be beneficial as it allows individuals to know all the context and struggles they're facing [(00:11:38)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=698s). - Self-coaching is not a replacement for therapy and coaching, but it can be a valuable tool for personal growth, as it provides uninterrupted time for individuals to hear themselves talk through their problems [(00:12:20)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=740s). - A strategy for self-coaching in journaling is to write as if in a therapy or coaching session, and ask oneself what advice they would give to someone else in the same situation [(00:12:42)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=762s). - This technique can help individuals provide objective advice to themselves and remove personal biases, making it easier to find solutions to their problems [(00:13:24)](https://www.youtube.com/watch?v=6ylxx1hqzng&t=804s). ## Sources - [website](https://www.youtube.com/watch?v=6ylxx1hqzng?si=lk06AFeqMcm6T5j6)