this journaling method in front of you has been refined by years of journaling scientific evidence and data geekiness I'm going to show you how it works how to implement it how to use it to change your life and end infinite scrolling beginning with the layout the average Journal typically records daily events and thoughts which I love in practice but let's be honest not everyone finds that motivating or appealing some of us feel so TI it's easier to scroll infinitely than to think let alone to write that's why these boxes exist you do the least amount
of effort but get more in return than journaling multiple Pages daily and that's because these cells are actually designed to track behavior and identify patterns to facilitate selfimprovement so that you can achieve whatever you want in this life regardless of how you feel let's talk about the layout on the left you have these habits that you want to either pick up or just do more consistently to the right we have the days of the week and boxes to check off if you look at the bottom we have an energy tracker with scores we close the
deal with the date and year that's always important for future reference analysis or just remembering and that's it at least for level one because in time I'll show you how to reach level three and Beyond it's super easy and by the way you don't have to wait for level three for things to work it begins now level one let's get started pick one habit that you want to adopt or do more often and add it to the First Column choosing only one habit initially is crucial because research shows that the brain integrates a single change
more effectively than multiple ones this technique has also been shown to help with focus and motivation which we all love very much so very important choose only one habit and it's also very important that you keep that first habit an easy one the idea is not to change the world in one day but to First build the superpower of consistency to then build more superpowers the next box is the energy tracker this is an area for you to make quick and easy annotations about your energy level that day that's it now I want to show
you how to track things look at this the habits are tracked daily by marking them as done or not I personally like using different colors to make it easier for me to identify patterns but that is entirely up to you all right let's move on to energy tracking the energy can be tracked by levels one through five is a great option that's what I personally choose but that's just an option you can actually use words colors it's your choice tracking your energy levels from the beginning is essential to find connections between inactivity and external factors
but more on that later for now let me show you how to actually implement this evolve it and make it transform your life you may have noticed that this little data table tracks two weeks instead of one three or four the reason why it's not tracking just one week it's because I don't want to make a table weekly honestly now what's really important is the reason why this is not tracking three or 4 weeks and that's because science shows that shorter tracking periods provide quicker feedback and dopamine rewards it also reduces the overwhelming feeling that
can come with longer commitment starting here is like trying to LIF 300 lb as a total newbie it's just not great for beginners even after Decades of journaling I still track only two weeks at a time and that's because it allows me to keep a level of flexibility of adjustment which is important for me also waiting for a brand new month doesn't become an excuse not to take action let's get you to track consistently first you just got to keep your Journal visible at all times then you're going to set an alarm in the morning
and another one at night also as reminders to track the nighttime is super important to review the to day and make adjustments especially if your new habit happens in the afternoon or night before we move on to how to level this up and how to actually make it work let me introduce you to the third pillar of implementation do not judge what you see if emotions show up which they probably will especially at the beginning let them move through you give them space release and move on to finally evolve your lifechanging Journal science shows that
it takes about 2 months to solidify a new habit while daily practice seems to be ideal I've been successful with baby steps for example working out if you notice here I don't do it every day but I'm happy with at least three visits to the gym that's great for me please consider building no more than three habits first being consistent with it for about 2 months moving on to the second repeating all the way to the third from there you can add new variables to track that's how you begin to evolve your Journal infinitely look
at this we end infinite scrolling We Begin infinite Journal Evolution that is evolution itself I have slowly built up to the system which I refine with AI because I track a lot of things on apps I have a lot of journals so things are all over the place this however brings the most most essential information to one area for easy access and Analysis which is what we are after once I got consistent with tracking my three habits and energy levels I added a box for mood tracking which can also be tracked with numbers from one
through five tracking energy levels and mood with your habits in one spot allows us to more easily notice patterns in our behaviors and overall well-being after consistently tracking your new variables you can move on to add a new goal for the weeks you are tracking just please make sure that you keep the goal clear and so as you level up you can actually add a breakdown of your goal which is great because it can make large and daunting tasks more manageable and less overwhelming now if you want to evolve your Journal even further you can
add a daily record of the one thing that you want to achieve that day if you want to go even further you can add a daily reflection or a gratitude statement but don't do both at the same time with progress you can have both writing a daily gratitude statement has been shown in research to improve mental health and overall well-being and often reflecting on your day can bring Clarity reduce stress and enhance life satisfaction all right so you have all these data you collected for weeks and months now what you can absolutely try to find
patterns yourself and I highly suggest you do try however I'd like to add an extra set of ice artificial ones I personally prefer chat GPT but you can use any model depending on the model you use please be mindful of your private data this is how you begin to change your life by asking simple questions about your data like do you notice any patterns or I have a goal of fill in the blank and based on this information do you have any suggestions or I've been feeling very tired do you notice anything here that may
be causing that and of course the more you develop your journal the more complex the information gets so the better an AI or a psychologist or yourself will be able to notice patterns and of course help you if you enjoy finding methods to know and improve yourself please check out these videos and do not forget to subscribe
