Change Your Life by Journalling in 2024 - Ali Abdaal
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My honest advice to someone who feels behind in life : https://dai.ly/x931a78
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If I Wanted to Be a Millionaire Before 30, I'd Do This : https://dai.ly/x931gzm
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How to 10x Your Income The 4 Ladders of Wealth : https://dai.ly/x931ldm
Why You Feel Lost in Life by Ali Abdaal : https://dai.ly/x933252
How to Figure Out What You Really Want in Life : https://dai.ly/x933hm8
How to Change your Life in a Year - 3 Simple Ideas : https://dai.ly/x933u78
dailymotion.com/arshian
How to guarantee you regret your life:https : //dai.ly/x93180y
My honest advice to a perfectionist:https : //dai.ly/x9319i4
My honest advice to someone who’s doing too much : https://dai.ly/x9319ty
My honest advice to someone who feels behind in life : https://dai.ly/x931a78
My honest advice to someone who wants financial freedom : https://dai.ly/x931ex2
If I Wanted to Be a Millionaire Before 30, I'd Do This : https://dai.ly/x931gzm
The Best Book I've Ever Read about Making Money : https://dai.ly/x931j9y
How to Go From $0 to $10,000 a Month in 4 Steps : https://dai.ly/x931kb6
How to Make $10,000 Month Writing Online : https://dai.ly/x931l42
How to 10x Your Income The 4 Ladders of Wealth : https://dai.ly/x931ldm
Why You Feel Lost in Life by Ali Abdaal : https://dai.ly/x933252
How to Figure Out What You Really Want in Life : https://dai.ly/x933hm8
How to Change your Life in a Year - 3 Simple Ideas : https://dai.ly/x933u78
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LearningTranscript
00:00Hey friends, welcome back to the channel.
00:01So if there is one single habit that's most changed my life,
00:04that habit is journaling.
00:05I've been journaling pretty consistently since like 2015,
00:08and I can attribute so many of the good things
00:10that have happened in my life
00:11as a result of journaling consistently.
00:13Now you might be thinking
00:13that you don't have time for journaling,
00:15what good is writing about your thoughts
00:16and feelings gonna do anyway?
00:17Maybe you've tried it a couple of times
00:19and it hasn't really worked for you.
00:20But something that I put a lot of money on
00:21is that if you approach journaling in the right way,
00:23then I can basically guarantee
00:24that it can change your life for the better.
00:26So in this video, I wanna share the why behind journaling,
00:28why it's such a powerful tool for changing your life.
00:30We're gonna talk about how to actually journal
00:32and the three levels of journaling.
00:34And along the way, I'm gonna be sharing
00:35a bunch of different powerful questions
00:37and journaling prompts that I find incredibly useful
00:39for driving positive change in my life.
00:41So broadly, there are three main reasons
00:42why journaling is incredibly effective.
00:44Firstly, it's a nice way to look back on your memories.
00:46If you write about what you've been up to
00:48and how you've been feeling, it's super nice.
00:49I now look back from journal entries
00:50for the last like eight years,
00:52and I can see what I was doing on this day,
00:54a year ago, two years ago, four years ago, five years ago,
00:56and it's really cool to see the progression of my life.
00:59But then we've got reason number two,
01:00which is even more powerful,
01:01which is that journaling helps you take control
01:02of your own thoughts and your own mind.
01:04Now, especially if you're prone to stress
01:05or worry or anxiety or fear,
01:07or you're letting fear of judgment and fear of failure
01:10and fear of self doubt,
01:11you're letting these things hold you back
01:12from doing the things that you really want to do.
01:14The reason for that is that your mind has a thought like,
01:16I don't know, I am unworthy, I'm not good enough,
01:18I'm unloved, I'm not good enough to do this thing.
01:20And because the mind is so powerful,
01:21it can immediately marshal up evidence
01:23to support that limiting belief.
01:25Now, the benefit of journaling
01:25is that by writing this stuff down,
01:27by writing down your thoughts and feelings,
01:29you cut through the BS
01:30that the mind is very good at generating.
01:32And when you see these thoughts written down on paper,
01:34it's easier to not believe them so much
01:36because our minds can lie to us.
01:37Our mind is ultimately a survival machine
01:38that's just trying to keep us out of danger.
01:41And the more you write about your thoughts and feelings,
01:42the more of this sort of detachment you get from it,
01:44you stop identifying so much
01:46with your thoughts and feelings.
01:47And this really helps for people
01:48who are struggling with anxiety or fear or unworthiness
01:50or lack of self-love,
01:52which to some degree is literally everyone on the planet.
01:54But the third, and I think the most important benefit
01:56of journaling is that journaling can completely change
01:58the way that you approach your life.
01:59So how does this work?
02:00So let's imagine this kind of diagram,
02:02and it's pretty uncontroversial to say that our results
02:04and the outcomes that we get from life
02:06are broadly correlated with what actions we consistently do.
02:09So in a way, actions lead to results.
02:11If for example, you eat well and you exercise regularly,
02:13then the result is that you're gonna be
02:15fairly healthy and fit.
02:16But what is the thing that leads to the actions?
02:17Well, I would argue that that thing is decisions.
02:20Initially, before taking an action,
02:21you decide what decision to take,
02:23and then that decision dictates the actions,
02:25and then the actions lead to the results.
02:26For example, for me, the decision
02:28to start this YouTube channel six and a half years ago
02:30dictated the actions, i.e. making videos consistently,
02:32which has led to the results of my life
02:33being completely transformed.
02:35Whether you decide to take this job or that job,
02:37whether you decide to marry this person or that person,
02:39whether you decide to move to this city or that city,
02:41completely changes the direction of your life.
02:43But there's one thing that's upstream of decisions,
02:45and that is thoughts and feelings.
02:46Now within thoughts and feelings, we've got beliefs,
02:48which are just thoughts and feelings
02:49that we identify with very strongly.
02:51And then we also have the stories that we tell ourselves
02:52about our life and about our place in the world.
02:55And then we also have the day-to-day thoughts and feelings
02:56that we all experience.
02:57And all of these things combine our beliefs,
02:59our stories, and our thoughts and feelings
03:00to lead to certain decisions.
03:02For example, for you to make the decision
03:04that you're gonna start your own business,
03:05you have to have the thought
03:06that that would be a cool thing to do.
03:08You've gotta have the feeling of self-confidence.
03:09You have to have the thought of what the concept is,
03:11what the business model is gonna be.
03:12You have to have a bunch of thoughts, feelings, and beliefs
03:15in order to get to the decision,
03:16and then that decision dictates your actions,
03:18and then those actions completely change your life.
03:19So why are we talking about all this stuff,
03:21and where does journaling fit in?
03:22Well, journaling is how we understand
03:24our thoughts and feelings,
03:24because journaling is literally the process
03:26of writing down our thoughts and feelings
03:28so that we can interrogate them,
03:29so that we can ask questions of ourselves,
03:30and so that we can get clarity on what are the stories
03:32and beliefs and thoughts and feelings
03:33that we actually have.
03:34Now, other than journaling,
03:35there's another really cool tool that I use
03:36to help me figure out
03:37what I've actually been doing with my time,
03:38and that is Rise,
03:39who are very kindly sponsoring this video.
03:41Now, I've been using Rise every single day
03:43since November of 2021,
03:44so it's been almost two years since I started using Rise,
03:47and it's a fantastic cross-platform apps
03:49that tracks your time across any website
03:51or any app that you're using.
03:52And so without having to think about it,
03:53you can see how productive and intentional you're being
03:56when spending your time.
03:56Like I can show you how much time you spent on Zoom calls,
03:58how much time you spend on Notion writing stuff,
04:00how much time you spend on Google Docs,
04:01how much time you spend on YouTube and Netflix
04:03and Disney Plus and all this other stuff,
04:05and it helps you track how many hours you've worked
04:06across the whole week.
04:07It gives you reminders if you've been working
04:08for more than 50 minutes of when you need to take a break.
04:10And I really like it as a way of helping me understand
04:13what I've actually done with my time,
04:14and sometimes I'll even screenshot the Rise window
04:16and chuck it into my journaling app of choice,
04:18which is Day One.
04:18And actually, I liked the app so much
04:20that I reached out to the founders
04:21and asked if I could invest in it.
04:22And so we, as a company, are now angel investors in Rise
04:25because we believe in it so much and because it's just great.
04:27So if any of that sounds up your street
04:28and you would like a really effective
04:29and low friction way to track your time
04:31and figure out how you're spending your time
04:32and whether you're spending it intentionally,
04:34then head over to rise.io forward slash Ali Abdaal.
04:36And if you use that link or you use the code Ali Abdaal,
04:38then you can get 25% your first three months.
04:41So thank you so much, Rise, for sponsoring this video,
04:43and let's get back to journaling.
04:44Let's now talk about how to journal
04:45and the three levels of journaling.
04:47So level one is the most basic form of journaling,
04:49and this is where you just write down
04:50what are the things you have done today?
04:52Now, one of my favourite ways of doing this
04:54is from this book, Storyworthy by Matthew Dix,
04:56which I read in 2020 and was the best book
04:58that I read that year, hands down.
04:59Now, Matthew Dix is a world champion storyteller.
05:02He's won competitions, like world competitions for the thing,
05:04which are apparently a thing.
05:05And one of the exercises that he uses to tell better stories
05:08is called Homework for Life.
05:10And the idea behind this is that at the end of every day,
05:12you ask yourself, what was the most storyworthy thing
05:15that happened to me today?
05:16And you just write this down as a maximum of two sentences,
05:19and you're kind of imagining,
05:20if I had to tell a five-minute story
05:22about something that happened today, what would that be?
05:24Now, Matthew writes,
05:24not every day contains a storyworthy moment for me,
05:27but I found that the longer I did my homework,
05:29the more days it did contain one.
05:30And my friend Plato has said that I can turn the act
05:32of picking up a pebble from the ground into a great story.
05:35Neither of these statements is true.
05:37The truth is this,
05:38I simply see more storyworthy moments in the day
05:40than most people.
05:41They don't go unnoticed as they once did.
05:43I discovered that there is beauty and import in my life
05:46that I never would have imagined before doing my homework,
05:48and that the small, unexpected moments of beauty
05:50are oftentimes some of my most compelling stories.
05:53And what I love about the Homework for Life strategy,
05:54which admittedly I've been fairly on and off doing
05:56since 2020, since reading the book,
05:57but in the months where I've actually been sticking
05:59to this consistently,
06:00I have found that it's actually increased
06:02my appreciation for life
06:04because now I remember the small details.
06:06If I think back to what I did last week,
06:08I have to look at my calendar.
06:09I'm like, I have no idea what I did last week.
06:10I have no idea what I did last month.
06:11But when I look back through my journal,
06:13I can see, oh, that was the day that this happened.
06:14That was the day that happened.
06:16That's fun, that was a cool thing that happened here
06:17and there and there and there.
06:17And you could take this a step further.
06:19You could talk about what you've learned that day.
06:20You could talk about any new people that you've met.
06:22You could talk about something that surprised you.
06:24But this is a fairly straightforward way
06:25of getting started with journaling.
06:26You just open up a journal.
06:27It can be physical, it can be digital.
06:29You can use an app.
06:30I like the app of day one.
06:31I also like pen and paper journaling.
06:32And you just start writing about a few things
06:34that happened that day.
06:34All right, next we have a strategy from this book,
06:36The Artist's Way by Julia Cameron,
06:38A Spiritual Path to Higher Creativity.
06:41It sounds a bit woo,
06:41but this is like such a fantastic book
06:44and like almost every creative person that I've ever met
06:48has read this book and swears by the methods
06:49that Julia Cameron talks about.
06:50But in this book, there's a technique called morning pages,
06:53which you might've come across before.
06:54Basically the idea is that every morning
06:56you just write out three pages by hand,
06:58ideally of just whatever is on your mind.
07:00Now, when I do my morning pages,
07:02I get out my notebook and I start with the phrase,
07:03today is going to be a great day.
07:05If I don't know what else to write,
07:06I'll say it's 1038 on a Monday morning
07:09and I'm sitting on the dining table in the house.
07:11The sun is streaming in and dot, dot, dot, dot, dot, dot.
07:15And I'll just start writing.
07:15And I find that on the days that I do this,
07:16A, my mind feels less scattered
07:18because I've taken the time to kind of offload
07:21some of my thoughts onto the page.
07:22And I also come up with really interesting ideas
07:23for videos or for writing or for work.
07:25And it's just taking that 20 minutes in the morning,
07:27sometimes 15 minutes, sometimes less
07:29to just write down some thoughts.
07:30And morning pages is another fantastic way
07:32of getting started with journaling.
07:34You don't have to start with three pages,
07:35it might be a bit much.
07:36You could even start with three lines.
07:37You can start with half a page.
07:38You can start with a whole page.
07:39But the point is that there's all these different ways
07:40of journaling, but the objective of all of it
07:41is to just get thoughts and feelings down on the page
07:44and it doesn't really matter what format that takes.
07:46So that was level one.
07:47Level two of journaling is where you are writing
07:49about how you're feeling.
07:50And there's actually quite a lot of scientific evidence
07:52around these forms of journaling.
07:53And there's two that I want to talk about in particular.
07:55So firstly, have a look at this study from 2015
07:57that was published in the Journal of Social
07:59and Clinical Psychology.
08:00And in this study, the researchers were looking
08:02at the effects of expressive writing,
08:03which is a form of journaling.
08:04So they recruited 70 students
08:06and they randomly chose 35 of them to write expressively
08:09about a past painful event.
08:10And they got the other 35 to write about a neutral topic.
08:13And the really cool thing was that four months later,
08:15they followed the students up
08:16and they found that the students
08:17who were in the expressive writing category,
08:19they seemed to have better mental health
08:20and were less stressed than the students
08:22in the other category who just wrote about a neutral event.
08:24And the theory behind expressive writing
08:25is that if you spend some time just writing
08:27about any kind of painful or negative or traumatic event,
08:30it helps you understand your own thoughts
08:32and feelings about it.
08:33And once you understand your own thoughts
08:34and feelings about it, those thoughts and feelings
08:36are less prone to cause you stress, worry, and anxiety.
08:38Now for the second form of journaling about feelings,
08:40have a look at this 2017 study
08:42that was published in the Journal of Happiness Studies.
08:44And this was a really simple study
08:45where they recruited 91 participants
08:46and they split them into a few different groups.
08:48Now, the first group was the gratitude journaling group
08:50and they were writing about events
08:52or people that they were grateful for.
08:54And then there was a control group
08:55and they were just asked to write about what they did today,
08:57which is basically level one of journaling.
08:58And they were just asked to do this four times in total
09:01across a two week period.
09:02This is not very much time at all.
09:03But then when the researchers followed up a month later,
09:06they found that the people who did just gratitude journaling,
09:08they seem to have higher happiness ratings
09:10and also rated their relationships
09:12with their friends as being stronger
09:13than the people in the control group.
09:14And the theory here is that by journaling
09:16about the things that you're grateful for
09:17and writing them down,
09:18this gratitude journaling helps focus your attention
09:21and appreciation of the good things
09:22that are happening in your life.
09:23And because our subjective experience of life
09:25is so massively coloured by the things
09:27that we pay attention to,
09:28it means that you just end up becoming happier
09:29and just have way better mental health, which is fantastic.
09:31And there was one study that I even read
09:32that showed that five minutes of gratitude journaling
09:35in the morning every day has the same effect
09:37as doubling your salary
09:38if we're looking at the impact on happiness.
09:40Now, there's a few different ways
09:41that you can prompt yourself to do this exercise.
09:43So a really simple one would be
09:44to just pause this video right now
09:45and just imagine what are three things
09:47that you're grateful for?
09:48It can be literally anything you want.
09:49And if you're looking for something
09:50a little bit more in depth,
09:51I really like John Gottman's approach to this.
09:53John Gottman, I interviewed on my podcast,
09:54he's a world famous researcher
09:56in the world of relationships.
09:57And he's got this I appreciate exercise
09:58that apparently really helps
09:59for building closer relationships.
10:01Firstly, you think of someone in your life
10:02that you wanna express gratitude towards,
10:04then you pick three qualities
10:05that characterise this person.
10:06And in the worksheet,
10:07he's got a long list of different qualities
10:09just to make it easier to choose
10:10because sometimes it can be hard
10:11to come up with the right words.
10:12And then you write down the three qualities
10:13that this person displays
10:14and write about a time
10:15in which they displayed that quality.
10:17And so we'll put on screen an example
10:18of what this could look like.
10:19But then the final thing is to be brave
10:21and to actually share what you've written
10:23with the person in question.
10:24And this is where this becomes really powerful
10:26because now it's not just gratitude
10:27that you're doing for your own sake,
10:28but you're also sharing with someone else.
10:30And as you're watching this,
10:32you're probably thinking,
10:33oh my God, that feels cringe.
10:34Like I can't possibly do that.
10:35It feels a bit too much.
10:36But imagine if one of your best friends
10:38were to say to you,
10:39hey, look, whatever your name is.
10:41I was just doing some journaling
10:43and I just wanted to say,
10:43I really appreciate these three qualities about you.
10:45You're thoughtful, you're caring,
10:47and you're very generous.
10:47And here are the ways in which you show those qualities.
10:50And I just wanted to share that with you
10:51because I really appreciate you in my life.
10:52That would feel freaking phenomenal, wouldn't it?
10:54And then finally, we come to level three of journaling,
10:56which is I think the most powerful.
10:58And that is where you journal about what you should do,
11:01what direction you wanna go,
11:02what decisions you wanna make
11:03and what actions you should take in the here and now.
11:04Now there's a few different ways of doing this.
11:06And this is where prompts are particularly powerful.
11:09And one thing I like to do
11:10is collect the most powerful questions
11:11and the most powerful journaling prompts
11:13that I can find across different places.
11:14And I actually put all of these into a single Google Doc
11:16that I always keep up to date.
11:17So if you'd like access to that,
11:18you can click the link down below.
11:19I'll send it to you completely for free.
11:20And then it will be updated
11:21whenever I come across new powerful questions.
11:23So you can check that out if you like.
11:24Okay, so one prompt that you can do
11:26is called the Odyssey Plan.
11:27That's one of my favourite prompts.
11:28I love this.
11:29This is from the book, Designing Your Life.
11:30And basically the idea is that you write down,
11:32what does my life look like five years from now
11:34if I continue down the same path?
11:35And then you journal about that for a bit.
11:37Then you ask yourself,
11:38okay, what does my life look like five years from now
11:40if I take a completely different path?
11:42And you journal about that for a bit.
11:43And then you ask yourself,
11:44what does my life look like five years from now
11:46if I take a completely different path,
11:47but if I'm not worried about money
11:48and I'm not worried about what other people will think of me
11:51and then you journal about that.
11:52It takes a while.
11:53It's a bit intense.
11:54A lot of people are like,
11:55oh, I don't wanna do this because it feels hard.
11:57I don't have time.
11:58But genuinely doing this exercise in 2019
12:01was what fundamentally prompted me to leave medicine.
12:04Option number two,
12:05there is something called the Wheel of Life,
12:06which is basically where you split up life
12:08into like eight, nine, 10 different components
12:10and you just rate how happy you are,
12:11how satisfied you are with your life
12:13across these different domains.
12:14And the idea is you've got your wheel,
12:15you split up your circle
12:16into a bunch of these different categories
12:17and you just rate out of 10,
12:18like if you had to pick a number,
12:20how satisfied are you?
12:21How aligned do you feel
12:22with that particular domain of your life?
12:24And again, this is helpful because the numbers don't lie.
12:25And secondly, you can do this exercise multiple times
12:28throughout the year
12:28and you can see how your numbers change over time.
12:30And generally when you see the numbers,
12:31you're like, oh crap,
12:32I've only got a three out of 10 for like my friends category.
12:35It's probably because I haven't seen my friends enough.
12:37Cool, what can I do to make this go from a three to a five?
12:39And then you take some actions
12:40and this is where journaling becomes very effective
12:42because now the journaling that you're doing
12:44is not just about understanding your thoughts and feelings,
12:46although that's important.
12:47It also then helps you figure out
12:48what actions you can take in the here and now
12:50to make a change.
12:51Another good prompt
12:52is what I call the 12 month celebration.
12:53By the way, I talk about a bunch of these
12:54in my brand new book,
12:55Feel Good Productivity.
12:56It's in the final chapter.
12:57This is a book about how to do more of what matters to you.
12:59So if you're interested,
13:00you can check it out,
13:01link down below, feelgoodproductivity.com,
13:02available in all bookstores.
13:03But another prompt that I really like
13:04is the 12 month celebration,
13:05which is 12 months from now,
13:07in the different components of life,
13:08what would I like to be celebrating with a friend?
13:11For example, I'd like to be celebrating
13:13that for the last 12 months,
13:14I've been hitting the gym consistently three times a week.
13:16I might like to celebrate that I've gotten engaged.
13:17I might like to celebrate
13:18that I started my first business.
13:19I might like to celebrate
13:20that I decided to ask for that raise at work.
13:22And again, by projecting yourself forward,
13:24by asking yourself these questions,
13:25it helps inform what actions you would like to take
13:27in the here and now.
13:28Now, one of my favourite exercises
13:29when it comes to journaling
13:30is Tim Ferriss' fear setting exercise.
13:32Again, all of these prompts
13:33are in the Google Doc link down below
13:34if you wanna check it out.
13:35But I really like the fear setting exercise
13:36because this is fantastic
13:37if I'm worried about doing something.
13:39And so you're asking,
13:40what is the worst thing that will happen
13:41if I do the thing that I fear doing?
13:43What can I do to prevent
13:44each of the worst things from happening?
13:45If the worst case scenario happened,
13:47what can I do to repair it?
13:48What are the benefits of an attempt or partial success?
13:50If I don't do the thing that scares me,
13:51what will my life look like in six months,
13:53one year and three years?
13:54Asking yourself these questions for just 10 minutes
13:57can genuinely be 10 minutes
13:59that completely changes your life.
14:00Because if you decide to do the thing,
14:03to quit the job, to go on that holiday,
14:04to ask that person out,
14:05to propose to that person,
14:06to start that business,
14:07whatever the thing might be,
14:08if you decide to do it,
14:09the decision then dictates your actions,
14:11your actions dictate your results,
14:13and then you'll look back
14:14and you'll think,
14:15damn, that decision completely changed my life.
14:16And so when I say that journaling can change your life,
14:19I'm not being clickbaity about it.
14:21That's not the objective.
14:23Literally, the right decision
14:24can genuinely change the entire course of your life.
14:26There's another strategy
14:27that I've been experimenting with recently,
14:28and that comes from Alex Hormozy,
14:29and he calls it the Solomon Conversation
14:31or something like that.
14:33Basically, the story is about the biblical figure,
14:34I think it was King Solomon,
14:35who was incredible at giving advice to other people,
14:38but his own life was a mess
14:39and he was terrible at taking that advice for himself.
14:41People give significantly better advice
14:43about their own scenarios
14:45if they don't know what's about themselves.
14:46If you only just followed your own advice,
14:48you'd be way better than you currently are.
14:49And so the idea behind Alex's journaling method
14:51is that he has a conversation
14:53with his 85-year-old self
14:54in the form of a Google Doc.
14:56A practice that I started doing,
14:57which is I have a coaching session with myself.
14:59Weird.
15:00I have a conversation with my future self, who's 85,
15:03and I ask him for advice on what I should do now.
15:06And that's been really helpful for helping me realize
15:08that actually, you know, I'm 29 now,
15:10but the things that I'm thinking about and worried about,
15:11just completely meaningless in the grand scheme of things.
15:13And my 85-year-old self is generally telling me
15:15to chill the F out and like enjoy life a little bit more
15:18because, you know, nothing is as serious
15:20as I actually make it out to be in my mind.
15:22And the mind tricks us into believing our own BS,
15:24into thinking that the thing that we are doing
15:25has huge importance and it's very serious.
15:28But actually getting that old dude's perspective
15:30helps us realize, hang on,
15:31it's all about enjoying the journey as we go along.
15:33Now, if you enjoyed this video,
15:34then I'd love for you to leave a comment down below.
15:36What is your favourite journaling prompt?
15:38Or what is a journaling prompt
15:39that you've maybe taken away from this video
15:40that you're gonna start doing in your own life?
15:42Because fundamentally, watching a video like this
15:44is kind of pointless if you're not gonna take action on it.
15:45So I would love for you to share something in the comments
15:47and commit to making some sort of action.
15:49And if you enjoyed this video
15:50and you wanna see the results of my own 90 days in a row
15:52experiment with journaling,
15:53then check out that video over here
15:54where I share my personal experience with journaling
15:56in case you need some more inspiration.
15:57But honestly, the main thing
15:58is to actually try it out for yourself.
16:01So thank you so much for watching
16:02and I'll see you hopefully in the next video.
16:03Bye-bye.