this is my dopamine journal and after 5 years of trying and failing to find a journal system that works for me I've landed on this technique as the system that I think anybody can use whether or not you want to get started journaling or you're just curious and want to maybe experiment with a new Journal layout particularly as we approach the new year so in today's video I'm going to show you all the three ridiculously easy steps that you can take to set up this dopamine Journal as always the time stamps on screen and the
Down Below in the description but that's enough hanging around let's just get right into the video I don't know how much this sounds like you but one of the reasons that I wanted to start journaling in the first place was I heard it was a really good way for your life to be a little bit more exciting you know I'm sure you've been in those conversations where people have asked about how your day was or what you did on the weekend and for whatever reason you know you did something you just can't remember what it
was so you end up just replying by saying oh yeah it was fine oh I didn't get up to Too Much I cooked a meal whatever and you worry that you're feeling and you're coming across really boring and unexciting and the other person doesn't want to hang out with you what I noticed and maybe this is the same for you is that one of the biggest reasons why I was feeling this sense of boredom in my life was because I kind of just got into a sort of routine right it was kind of just like
oh I know what time I'm going to wake up I know what time I'm going to go to sleep I know what time I'm at University 4 blah blah blah blah yeah you see the problem here and it was only after reading the 4our work week by Tim Ferris that I discovered the importance of actually living a life you enjoyed day to day so how do I actually use the dopam meat journal to do the best part of this system is that is something that literally takes 2 minutes to do so if you take nothing
else from this video make sure to listen up to this and it's something that I call dopamine days so if you take a look at my dopamine jour you'll see that I have a big double page spread with the monthly View kind of around the top and this is taken from the most recent month just gone of October where I've got all of the dates filled in so what I will do and what I really encourage you guys to do too is just write down a sort of day highlight from each obul day now in
the bullet General Community this is something called on line a day but there's a few key differences between this system and dopamine days which you might be interested in for me doam me days is all about not worrying too much about what you're actually writing down just that you're writing down one thing a day let's take a look at Tuesday the 209 of October you'll see that all I wrote down was that I finished my history essay but then contrary to that you'll see on Sunday the 6th of October I actually went to the Emirates
with a couple of my mates and watched an Arsenal football game so the point is it doesn't actually matter what you write down whether it's something something small like grabbing a coffee with a friend or just completing the hard thing you wanted to do or if it's something big like a big trip or a big event that you've been planning for a long time another way that the dopamine days technique really stands alone in this kind of Journal is that it doesn't matter too much if you miss a day or two because in this day
and age most of us are taking photos on our phone so for example for me if I missed a couple of days of writing in my journal even though I tried my best you know I can just look on my phone look at the photos that I've taken look at the conversations I've been having with my friends on WhatsApp or whatever and then just fill in what I've done and this way you can just make sure the Habit sticks long term not only that but if you're a beginner in this journaling space doen me days
is just going to be so effective for you because you don't have to worry too much about journaling prompts or even think too hard about what you're going to write because you know that it's just that daily highlight of each day by this point you've got a pretty decent idea of the first part of the system but there's a second step which is ridiculously simple which if you can also Implement into your own dopamine journ I think your life is going to completely transform and you're finally going to get clarity on the goals that are
important for you to focus on particularly in the New Year if you're anything like me when you first started setting goals you ended up with a big list of all these different things that you wanting to achieve and it was almost like a bucket list there's a huge problem with this the thing is your energy is finite right you can only spread yourself so thin and if you use energy to focus on about 10 different goals you got to split that 10 different ways whereas if you use that same sort of amount of energy to
focus on one or two or maybe even just three things the energy goes a lot further so the second part of this dopamine Journal is all about your kind of monthly goals I've been using this simple system called the pillars of life to give me some more clarity over what I actually you want to do to stop feeling bored and to feel fulfilled and to feel like I'm not actually wasting my time my precious time here on planet Earth and what that is is basically I'm selecting a goal for my health a goal for my
wealth and a goal for my mindset which is all to do with learning and relationships that sort of thing and by focusing just on these few areas of my life I get a really good understanding of you know sometimes why you might feel sad or why you might feel happier than on other days how do use the dopamine journal to do this so for the eagle-eyed viewers you might be wondering why on Earth some of my dopamine days are highlighted and why some aren't and the reason for that is what I'll do every time the
month ends and just before we start the new one is I'll go through and have a little bit of a reflection and a bit of a period of thinking about how my month went so all that means is that I'll take out a green highlighter and go through and pick out the two dopamine days that I thought was the most not even necessarily exciting the things that made me feel the most fulfilled the most energized the most satisfied the most content I highlighted having this conversation with my amazing friend Mia and you know remembering how
important those relationships are in your life and also actually coming home and and resting for a couple of days which was something that perhaps I didn't appreciate that I needed so much in the moment so you want to highlight the two things that you know made you feel the most satisfied but you might also be wondering what the pink highlights me you might be thinking that these are sort of negative things or things that were less good from the month that's not the case at all instead what I'll do is just go through my doam
days and highlight the two things that were sort of the most let's say surprising out of the month so you can see from me here how that was on Friday the 11th of October I actually hung out with a completely new friendship group had a really bloody good time from it and here towards the end of the month on the Wednesday the 30th I had a few days where I wasn't exercising as much as I would like to went back to the gym and realized how much of an impact it makes to your life and
then that plays into the next part of the dopamine general which will'll see in the bottom right you might be wondering why on Earth there is score and how you do that as I said earlier there are three sort of pillars of my life my health my wealth and my mindset but the mindset is a little bit more complicated in the fact that I need to split it up into a few more factors for my dopamine journal and I recommend you to do do this too so for me that just means I'm spilling my mindset
up into learning into relationships and satisfaction what I'll do at the same time when I'm highlighting all of my dopamine days when I'm doing my reflection at the end of the month is I'll go through and score these areas of my life out of five this is potentially one of the most crucial things that you can do in your dopamine Journal because for example if we take a look at my learning I only get that three out of five and then what I might do is go and compare it with another month let's say April
and you know I see that I gave you a four out of five so potentially at that point I can wonder why there's been a little bit of a drop off but there are two more steps that you could easily take in your doam Me journal to not only avoid having those end of life regrets but actually give yourself some huge goals that are going to set you apart from basically everybody else and the best part of this is that you're going to actually be able to follow through on these goals and have some pretty
bluming awesome stories to tell for as well so let me tell you what those two things are if there is only one thing that I've noticed in the past 5 years that's made the biggest difference to the feeling of enjoyment in my life it is this is actually writing down what I intend to do because often times in conversations you can have these kind of throwaway comments oh yeah one day I want to go and climb Mount Everest or one day I want to run a marathon the thing is all you need to do to
get started working towards your goals it isn't motivation it isn't even discipline to an extent it's just writing down and understanding and knowing what you want to do because a goal written down is a goal that at least is in my eyes 1% completed so how are you going to do this IM you do from in general well it's very simple all you want to do is just write down a sort of monthly Adventure at least that's what I call it so you can see in the bottom left of the system I've written down my
October Adventure as have a couple of Adventures a couple of excursions in London with my friends Cal John and Michael Davidson look these don't need to be huge life-changing goals just yet but you know otherwise if you don't write these things down you can miss out on opportunities just because time keeps passing and you're not keeping up with it but the important part of this monthly Adventure is having two sections to it so you can see how there I've written my plan and what I've actually done and then like we said when we come to
this monthly reflection at the end of the month I'll actually write in that outcome of how that Adventure went and for me you can see how I had such an amazing time with both of my Maes you know going to the the football with Carle and John and then with my other friend Michael you know we had an awesome time too exploring some random parts of London that otherwise I wouldn't have visited if you make these monthly Adventures a habit which I'm sure you can do by using a dopamine Journal then each year you're going
to have 12 Adventures 12 amazing exciting stories that you otherwise wouldn't have had and think about how many stories you can have if you do this and make it a habit how many stories you can have over a lifetime the next part of the doam Me journal is the absolute number one thing you have to do because if you don't do this all of your effort is going to be wasted let me tell you why at the minute I have three main goals I want to get a sixpack for my health a little bit shallow
but I'll just be honest with you for my wealth I want to keep continuing to goow this YouTube channel and then for my mindset I want to keep building my relationships and trying to maintain some sort of work life balance but for you you might be sat there watching this video wondering how on Earth you're going to pick those goals especially if you have not done this before or if you tried before and not had any success so what I've done is put together a completely free checklist to find your three life pillars so to
get access to that completely for free just hit that Top Line in the description and I'll send it over to you but in terms of the dopamine General how do I use it to make sure that I'm actually sustaining progress towards these three life goals well you'll see that the final section in our Journal is something called monthly Reflections and like I've spoken about in other parts of the video it is really really important to consistently Monitor and evaluate how you're getting on so what I'll do at the end of the month after I've done
my highlighting after I've done my scoring and after I've put my outcome in for my monthly Adventure is I put in three monthly Reflections that relate to my goals so you can see here how my reflection on my health is that I need to keep exercising because it makes me feel so so good you can see in terms of my wealth I joined a new entrepreneurs group where hopefully we're going to share a load of ideas and I think that's going to be really good for my sort of business mindset going forwards and finally for
my mindset I just put that I feel like my relationships are in a great space and you know one of your Reflections can just be that things are going pretty good from that point you can make any sort of changes you need to going into next month whether that making a different monthly plan or indeed just thinking of different things you can focus on but look I'm going to be honest with you it took me 5 years to find this dopamine Journal system that actually works for me and at this point I've realized that there
were three mistakes that was stopping me from making journaling a habit and actually committing to this lifechanging task so to find out what three mistakes I was making and to find out what you can do to avoid them you're going to want to watch this video here so I'll see you all there
