Beginners Guide To Journaling | Margaret Sinclair | Skillshare

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

16 Lessons (1h 32m)
    • 1. Introduction

    • 2. Using One Line

    • 3. Brain Dump

    • 4. Increasing Your Crerativity

    • 5. Limiting Beliefs

    • 6. Lists! Love Lists

    • 7. Meditation and Mindfulness

    • 8. Increase Your Productivity

    • 9. To-Do Lists

    • 10. Unsent Letters

    • 11. Improve Your Wellness

    • 12. Find Your Passion 5 Day Project

    • 13. Achieve Your Goals 5 Day Project

    • 14. The Power Of Gratitude 5 Day Project

    • 15. Self Esteem 5 Day Project

    • 16. Roundup

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About This Class

This course will show you have to clearly and simply use journaling to improve your life in so many ways.

I will show you how to improve your mental, physical and emotional wellbeing.

There are as many ways to journal as reasons to do it.

There is no wrong way either – the most important thing is routine and commitment.

Learn what you need to successfully journal and then how to achieve amazing outcomes with it.

This course is ideal for beginners and people looking for journaling inspiration. 

Meet Your Teacher

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Margaret Sinclair

Empowering people to live a healthy life


Award winning organic skincare maker, herbal practitioner, forager, meditation coach, EFT therapist and life coach. I love helping people by teaching them to be healthier and happier. 


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1. Introduction: Hello and welcome to my German course. I am so looking forward to you taking you on this journey and showing you that journaling is a really powerful and profound way of changing your life. So why should you journal? There are so many reasons behind journaling. There is varied as the different styles of journaling. So some of the scientifically proven benefits of journaling or things like it improves your emotional and physical well-being because you can keep track of what doesn't doesn't work. It helps improve your mental and emotional clarification because it gives you enough space between you and what's going on because you've written it down to work through things. It helps reduce stress and anxiety, and it helps with problem-solving. Because you're less stressed and you're more organized, you actually get better sleep. And if you're sleeping better and you've got less stress, your immune system is even more powerful or even praise your immune system. Helps reduce your blood pressure, improves, geom improves and boost your mood. Helps people recover from trauma, helps improve memory. It's improved creativity and help creativity flow improves your productivity and it actually helps improve your life by removing limiting beliefs that you may have. So how to general, there is no right way and a wrong way to journal. There really isn't. You just need something to write on and something to write with. Some people use scraps of paper or a notebook and a pencil. Or the people have something beautiful to write on and write in. It's essentially what's best for you. Other people like using their phone, an iPad, or their computer. Now, some people are in situations where putting this information down might leave them compromised. So if you would like to journey and that's the situation. Using a system where you can have password protected documents or use password protective apps or things like that might be a good way of doing it. Starting to journal can be a bit hard, but with some guidance is much easier. So the first times that I tried, I had, I would buy myself a beautiful book. I would write for a few days, but it wouldn't be guided. I wouldn't really know where I was going and I'd leave it. And then I'd read again, really should journal, it's good for you and I buy another one on. I had a stack of these things until I started giving myself reasons and projects and things to follow, to actually Journal for reasons to General. And that's when everything changed for me. And I keep teaching other people that and it really changes for them to, there are so many ways to general, none of them are all. Find what works for you, mix, match, whatever suits you at the time. A lot of people love using bullet points. Other people like writing essays. Some people would just use pictures. They draw themselves, other people have done, and some people just use a single line. Other people cut out articles and sticky in. Some people like black and white, others like colors. It depends on you and what floats your boat and what really connects you to what you're doing. There is no wrong way of expressing yourself. And that is the really brilliant thing. This is not someone to show, somebody else. I've looked at so many beautiful journals and thought, wow, there's a piece of art. I could never produce that. But it doesn't mean that my journaling is any less important to me. This is for you by you. So these are the things I'm going to take you through in this course. There's a video for each one of them. There's lots of different ways and lots of different reasons to journal. So I'm going to show you how to use a liner day, how he's brain dumping to filter through all the stuff that's going on through your life. How to improve your creativity, how to find and breakthrough your limiting beliefs. Using lists to get stuff done and make life enjoyable. Show you how you can use journaling to help your meditation and mindfulness. Using journaling to really help your productivity and making things more efficient and more fun. Going to show you how you can journal to-do lists to really get everything sorted in your life. Using unsent letters on a journal is a really beneficial way of just dealing with a lot of the feelings and emotions we can have for our self and others, sometimes without hurting others. You can also use journaling to help their well-being, mental, physical, and emotional. And then I've got four projects for you. Each one lasts five days and they are guided through to show you. The first one is how to discover your passion in life. And you just use five days and your journal to do this. The next one is how to achieve your goal. Big or small, that you want to achieve in your life using journaling. The next one. So I'm gonna show you how to use gratitude journaling to totally and utterly changed the way you view the world and yourself. And the last one is a really important one, is the one that I find works best for the people I work with. And that is how to improve your self-esteem through generally. These, I'm going to show you how to do and they are going to change your life and change your world because journaling is really profoundly beneficial for you. At the end of this course, you're going to have so many ways to express yourself, to grow, to be healthier, to be happier, to really sort your emotions and feelings and beliefs out. You're going to have better self-esteem. You can have increased productivity and a much more enhanced life. And I wish those things for you. If you go through the course and you have any questions or you have any feelings or emotions coming up that you want to chat about. My email is below, hello at the Nadar Also, if you want to find out more information, the Facebook page is the Nadar process. So if you have any questions or problems coming through, please ask, I just wish only the happiness for you. And I really do believe January is a great way of achieving that. So enjoy the course. 2. Using One Line: In this video, I'm going to show you how just writing one line a day in your journal can be a really profound and powerful experience. What you're gonna do is you're essentially distill your experiences from your day into just one line, one really powerful line, and then you write that down in your journal. This is one that's really good to do in the evening. And what happens is over time, you can look back at these really powerful things that happened to you. And it's really teaches you to be clear and concise, which I think sometimes a lot of us can waffle. I know I certainly cans we go through this. But it really teaches you to focus on what's important and what happened that was important. You can use prompts for this. You can do multiple different questions every day. You can do just one question a day, but just keeping its that 19 is really important. And some of the questions you can ask yourself are, what was the best thing that happened to me today? We can often get to the end of the day and just think, Oh my gosh, that was just such a terrible day. But if you can find one really lovely thing that happened to you and write that down, that is your last thoughts about your day and it transforms the way you feel about your life and your day. Another really lovely thing to do is what was I'm thankful for today. Now there's loads of science showing that gratitude. Literally rewire your brain and changes your brain and body chemistry. It really does change things. So doing gratitude is really powerful. In fact, it's so powerful that later on in this course there's a five-day challenge covering gratitude because it is that powerful. Another question you can ask is what lesson did I learn today? And I really quite like this one because it just means that every now and then when a really profound less than just comes up and life, the universe, whatever else. And you can write that down. It gives you some really lovely to read back over. Another question you can ask yourself is what is the biggest task or the greatest challenge for tomorrow? Now this is quite a nice one to write down in the evening because sometimes if you've got something big coming up, writing it down pops into place in your subconscious, which means it can work on it overnight for you. And I've often done this and in the morning I wake up and I'm like, Oh wow, got these great ideas and I know how to do this as opposed to kinda waking up in the morning having not separately. Well, because it's sharing Every my brain. This is a nice way of getting it out the front of your brain and just getting things sorted. Another question you can ask yourself is, what do I achieve this week? And this is another one I really love using is because sitting down at the end of the week or the end of the day sometimes you can just think, I had not really accomplished much. But if you start thinking about what you've accomplished, you actually caught up with a friend. You've got important document, Daniel did a presentation. All of a sudden. You've got some really cool things that you've done that week. And it changes your frame of mind about how the week went. And it's really, really profound and important. And I think these things are really lovely to go back over in the future. And I try and keep my journaling short simply because if I look back, my handwriting is terrible and I can't read it. But if there's pages and pages of it, it makes it much harder for me to filter through, which is why I love using just one line a day. So hope you enjoyed that. 3. Brain Dump: In this video, I'm gonna show you how to use your journaling for brain dumping. Now bringing dumping, I find a really powerful and profound way of using more general because it helps me process my thoughts, feelings, and emotions. I'm not literally just what I do. I just dumped down my thoughts, feelings, emotions, issues that have come up, situations on finding difficult to resolve. Now there's conversations that you sort of have in the back of your head over and over again with people or not, the situations are what? All of that down, everything that's on my mind. I just write it down. And it's just really powerful, profound because what happens is it just takes out my brain and my brain stopped going around, around, around the circles and the radial of the things I do it before bed. Everyone I work with her does this does before bed fund that they sleep so much better because all that stuff that would normally be wearing round your brain, it's gone, it's out of your brain and on paper. And that's really huge when it comes to sleeping through the night because it's not about you. I know a lot of people who wake up at two in the morning and then that one thought or something that happened a starts going round and round your head going. If you've written it down, it's much less likely to happen. And actually if it happens, gets up and write it down because again, it gets out your brain. Another thing that brain dumps a light do is look at any patterns, any reactions that you have to things that happened that you didn't realize that actually probably be healthier if he didn't react like that. Helps sort out problems. May be some problems are recurring. Maybe there's a specific person that causes a problem. And actually it's only when you start writing this stuff down that you realized actually, I won't be able to change that. And being able to change it is much easier when you've done a brain dump. Because what happens is by taking all the information out of your brain and writing it down on paper, you can give yourself space, emotionally, physically and mentally. And by giving yourself that space is much easier to process the information. It's much easier to look at those patents and it gives you better insights. And I think with better insights, we can really help improve ourselves really quickly and simply and easily. And it helps create better reactions in the future. If you realize that certain situation triggers you to react in a certain way, you can change things, you can process it, develops yourself and it's really great. Also I find with difficult situations, it gives a different perspective. It allows you to just give you your space so that you can look at things from different directions and find a better way forward. And it's just with self-reflection. Sometimes you can say actually I can really do that better. And this is a really lovely way of doing it. So brain dumping is really profound and really powerful. Because not only does it get stuff out of your brain going round and round, it helps you grow as a person and have a much happier and pleasant life. 4. Increasing Your Crerativity: Using journaling to help your creativity is a really beautiful thing to do and it creates such stunning journals. I've got a lot of people because they say it just, it helps their imagination fly. You can use your journal to create new projects, new ideas, just scattered gum things, keep track of your projects and explore new creative issues that you've got. I'm going to let people that use our projects and what they do is they have an idea in their mind and then they use the book and the general for all their feelings and emotions and what sparks their ideas. Putting the color swatches in textures, photographs, any inspiration that they can find all garden. This one beautiful journal which allows them to have it in one place and just be full of inspiration when they come to completing the project. Or if the journal itself is your art project. Scrapbooking is really fabulous for people and the interests or hobbies or just things that you love. You stock swirling in the way and collecting them and how did you experience them that day? How did they make you feel? Where were they? Um, photographs and images from magazines and the internet. It just creates something that's really beautiful. I seem stunning ones. One that you could also try recipes if you love cooking or you love eating. Having a gentle about recipes is great. You can say way you at them, where you found them, how they tasted, what you could do different. And then he just got this food lovers dream of a journal. And a lot of people are not actually combine it with the wind channel as well. So i, the wine that they put with the food, and that's just a really delicious way of just having that record of something, especially if it's to do with family and family recipes. A lot of people find journaling really handy thing, big projects on like a home renovation or decorating. Because it means again, they can pull those ideas and that the colors, the textures, the old days from the magazines and from the Internet. And it also helps them keep track of who's way, how much, and it just keeps everything in one place. So what we need is that one journal and you've got your project on track. Other projects you can do, I'll sewing projects or quilting projects, knitting projects, renovating your car, developing your garden. I remember doing brilliant one for renovating my God and having a hub section what I need and where I needed to get it from. It just meant everything was in one place for me and it ended up into a really beautiful journal for me to keep seeing how I grew my gotten. So just use journaling with what brings you joy and creativity. Let it flow through you, write down how it feels, and it just becomes this really beautiful piece of art itself. 5. Limiting Beliefs: A really powerful thing to do with journaling is to just smash through your limiting beliefs. And we all have them. I've been working on mine for years and I'm always finding new ones. That's just the nature of life. We all have them. And what they do is they just hold us back. They limit our life in some ways. The way we love, the wealth we have, The fun, we have the belief we have in yourself. And you can use journaling is a way to identify them and then work through them in a really safe and secure place. So start by asking yourself how you feel about certain things that come up. Some examples are wearing your body. Do you feel stuck on another? So it's really straight, but you can talk to people about this and I say, Oh, I feel really stuck in my chest or my heart or in my stomach. And then you can ask yourself, what is that stuckness trying to tell you? What is that feeling trying to tell you? And then how is it protecting you? And write all of this down by how you feel, right? What emotions and feelings and thoughts are coming up. Because you will find some really weird thoughts come up with this or sort of thing you can ask yourself is, what do I do that actually, I feel I have to do and it makes me feel uncomfortable because sometimes we can go through life and we do things we didn't really enjoyed them, So we put them off and they become difficult quite big. And if you ask yourself, what is this? And why are you doing this? Why is this happening? And then what's the worst that happens if I do this? Doesn't really nice question to ask yourself, what's the worst thing that will happen? And if it's within what you're comfortable with and that's fine. And what's the best that could happen is a really lovely question as well. If I do this and I do it quickly and honestly, the best of my abilities, what's the best thing that can happen? And often you'll find these things start to disappear. Limiting beliefs, thoughts disappear. Another question I certainly get stuck with is, I don't know where to start. That's, that's a female. If I call a fantastic project I'd love to do. I don't know where to start. So if you've got something that you love to do, you don't quite know where to stop. Gently on my eyes. Brilliant. Break it down into small steps. I remember reading an interview once with multimedia. Never asked lover. And they were asking her, how did you go about being most amazing and the best tennis player in the world? And she said, Well that wasn't my, my aim was to be the best backhand, the best forehand. And what she did was she took each thing by serve and she broke it down into chunks, and she brought those chunks down into chunks until they would doable. It didn't seem so huge animal. And then she practiced each individual chunk and she got it done. And then putting the whole thing together, she became the best in the world. And I really think that's an important lesson to learn, is when we've got a project or something we'd love to do or need to do. Then break it down, break it down, break it down until each little chunk just feels really easy, doable. And journaling about that is a really powerful thing and it really helps you keep track of what's going on. Another question you can ask yourself is, I deserve success. How does that make you feel? For some people they suddenly go actually, I'm not really sure if they fail by deserve success. And then you can ask yourself, well, what evidence do I have that I don't deserve it? And what evidence do I have that I do deserve it. What I'm gonna do with that success. And you said whatever it was that you believe that made you feel that way. I know a lot of people, things like money doesn't grow on trees. What are you going to do that for? Those things people say to you that they probably forgotten years ago, kinda sticking our subconscious. And that's what this journaling helps get through. One I always find interesting working with my paper with is when you say, if I say I deserve wealth, how does that make me feel? And a lot of people saw guide, I'm not really sure I do deserve that. I know. Okay. So what have you done in your life that makes you believe that? What have you done in your life that shows you don't have to believe that. And again, you can go through this and what do people say to you along the way that has made it stop? Money doesn't grow on trees, we can't afford that. That, that kind of stuff really sticks with us. And by journaling about it in shining a light on it, we start to see actually, we can overcome this really easily. And success and happiness can come into our life and we do deserve it. Now the question you can ask yourself is, will I fail? Will cite yourself. I will fail. Because a lot of people just think it's not worth trying because they might fail. So list down new journal. Where have you failed before? Where have you succeeded before? Where's the evidence that you can do this? And what is the worst thing that will happen? It doesn't work. You look a bit silly. What's the best thing that happened? It's really successful and you're really happy. So asking yourself these questions really does shine this light on this stuff. One I always work on my clients with is I deserve love. There's a lot of people out there who don't believe they deserve love and therefore they push it away. So what you can do is you can use your journal to explore this feeling and emotion in you and this belief. How does this belief make you feel where your body do you feel it? What's been said to you that confirms it and goes against it. And these are things that you can write down and you can work through and commit really powerful and profound effects in your life. That's why I love working with limiting beliefs in Germany. Take these answers and look through them. How are they used? Limiting beliefs affecting your life? What do they stop in you having? What are they stopping you doing? Also, how would they protect to you? Because they're there for a reason. They were there to protect you to begin with. So how they protecting you? And it's really nice to look at an issue from both sides. What's it going to help you do? What's stopping you doing? Because if you can look at by sides and I actually say it's really protecting me, I need to keep it, then you can look at that. But if you're saying actually, what it's stopping me doing is much bigger than protecting me from. You can start to work through it. That changes the way you view things. Have a look at where they come from. A lot of our beliefs come from things like social media, family, friends, teachers have said to us. And how can you limit that exposure to it? How often are we told on social media? We need to be slim, a blunder, fitter, eating this certain food, driving a certain car. All that stuff kind of gets at this in a little way. So actually limiting that can really help you with this. What evidence do you have that does not backup these beliefs, these negative beliefs. I don't deserve it. I don't deserve love. I don't deserve success. I don't deserve happiness. Where have they come from? But what evidence do you have That goes against them? Who has loved you? Where have you succeeded? Where have you grown? And these are the things to look at because that's your evidence that you do deserve it and you can't do it. Take each limiting belief and dispel it using affirmations or turn it into a positive phrase. So the example I'll give you is, I don't deserve love. That's a real limiting belief. You can twist it and say, I deserve love unloved in my life as an affirmation. And every time you feel I don't deserve love, you just flip it. You say I deserve love, nafta in my life. Or you can change it into a positive phrase. I have been loved unconditionally many times in my life. So you've proven to yourself over and over again that negative belief isn't true. And it's just a fantastic way of working through your limiting beliefs that allows you to live a much happier and healthier life. 6. Lists! Love Lists: Using journaling and lists. Now I know that there are gonna be a lot of you out there that are like me that love a good list. I love a list. I find it really productive. I just love crossing itself. So using your journaling with lists actually can be really fun, but it can also be really useful. It helps us develop what we love. It helps us explore hobbies. It helps us achieve our goals, process habits, because getting a good habit is actually really good thing to do and it helps us finish projects. So things that you can make less of that are fun, silly, enjoyable, and productive. This your favorite films and your books, and write your reviews. And what are the themes and what did you love and who your favorite characters and your favorite artists, things like that. Really fantastic. You can do it with music as well. What are your favorite foods? What are your favorite restaurants and recipes, and why do you love them? And it was delicious about them as a lovely list of my self-care log, things that you would love to do for yourself that help develop your mental health and your health and happiness. Meditation, hope boss with bubbles and candles, all of those things you can make lists of. So you can create a plan of your day and make sure that you get that self-love that you deserve, and that self-care. Decorating ideas is another really lovely list. Colors, textures, patents, What's wear, shorts to go to what you need to buy from those shops. Loved like I'm Michelle. News stories that interests you. That's another really nice list. And you can also put the cuttings out as well. So you get nice lists of those. And that can really help develop any passions that you have or anything that you really impassioned about that you can start working through and still helping towards us a renal system like your children's lives. Now you can put their first steps, their first words, the funniest thing that I did today, what their achievements were, and that's a really useful thing for you to look back on. And actually when they're older for them to see and GIF shows them that they first words and what they first pictures that they loved and that kind of thing. It's really nice one to do home improvement ideas. So if you're planning an extension, you can start putting down who you need to speak to, what you need to be, to how much you need to have for it. And all those really good plant perfect lists. Budget planning is a really helpful and fun one that you can do, support, you can do as you can, use it to list out how you're going to save money and how you're going to earn extra money and what you can sell so that you can either get out of debt or save up something fun or important in your life. Holidays and travel ideas. I really loved this one. So picking where I could go, what I could go and see how long it would take to get there who I could fly with, all the amazing things I can do while I'm there. There's a brilliant list and I do love doing that. And using this for journaling is just a really lovely way of being concise about life or finding out what's important and working towards it. So it could be fun. It can be silly, but it can also be really productive. 7. Meditation and Mindfulness: Using your journaling to work on meditation and mindfulness. And this is brilliant for anybody who is a beginner or is more advanced. For beginners, meditation and mindfulness can seem really overwhelming. Rural told it be great for us to do rural told it's really beneficial. But then we Google it and there are thousands and thousands of different ways that we can do it. How do we know what's best for us? Well, the best thing to do, experiment on general abiotic. Try different ones daily, tried different times of the day, and journal your experience. How did you feel during How did you feel after what happened in your mind? How did you sleep? How is the rest of your day only these things are really important because if you can get meditation and mindfulness rights, you sleep better and the rest of your day is really awesome. And it's just a really profound and powerful thing to be able to do, but really overwhelming to begin with. And everybody then mind drifts. So if you were experiencing mind drift during meditation, mindless, that's fine. Everybody does just refocus on it. There's no real worldwide. There are different types of meditation and mindfulness that you can do. The most basic one is just focusing on your breath, moving it into the tummy. And that is a really simple and you can do. And a lot of people really loved that and that is enough for them. Other people, it's just not enough to focus on that brain is just too noisy and they find themselves planning dinner. Well, the shopping list or what they should be doing lighter. And that's okay. That's fine. It's not for everybody. Might be better if you tried guided meditation. Now these are really lovely. You can get them from 10 minutes to an hour long depending on how much time and focus you want to put on it. And it will guide you how to think. And what it does is it just occupies that part of your brain that needs that stimulus and lets the rest of it relax and get the benefits of meditation and mindfulness. Visualizations are also really powerful. So using images in your mind and focusing on them really focuses the particular one that needs focusing and allows the rest of it to just relax and be quiet and process may pass me unlawfully meditations, there's something beautifully primal about it. And from a candle to a full-blown fly, just sitting gazing into a fire, watching the colors dance or the sparks come off, is a really meditative and beautiful experience as far as I'm concerned. And it's a really nice meditation to do. Nature walking isn't that really fantastic way of being mindful. So going out into nature. And I always say do the 54321 mindfulness exercise. So take five things that you can see. Take your time over this. What can you see? What color is it? What shape is it? How far away is it really pay attention to it. Then for things that you can touch, touch, touch the leaves, touched the moss, touched the ground. Trees. What are the textures? Are they hard? Are they soft? Are they heavy or they like, they Ferrari really experienced the touch. Then focus on three things that you can hear. Can you hear children laughing? Can you hear the wind in the trees? Can you hear a dog barking? Really focus on those things that you can hear. Then two things that can you can smell. Somebody cut the grass and you can smell that smell. Can you smell the leaves that they lie on the ground? What can you smell? And lastly, you focus on taste. Now if you know your berries on your someway white berries around, then that's fine. But I don't often take a little piece of chocolate or great, or raising. And I just pop it in and not just focus on that flavor. A cup of tea, or anything else that you take with you? Well, just the natural taste of your own mouth or a glass of water. So as you're out and about, what you're doing is you're really involving yourself in all of your senses and your surroundings and then bringing it back to yourself. And is really connecting and mindful exercise because you're not thinking about what the kids need to do, what needs. You've got to change it banking and you've got the Washington, do you just focusing on the here and now and just allowing silence and the rest of it. And it's really profound and beautiful. Now if you'd like a little bit of science behind things, the heart-mind coherence has had lots of science done behind it. And it is a really beautiful way of meditating. And essentially, what we do is we take our hand and we just palpate where I'll hot would be. And we allow our focus to radiate from there rather than online because I'm one can ever think everything. So we try and view everything from a hot and just close our eyes and breathe gently and from our stomach. And just focus on the world for a hot. Well, it's just gently breathing. And being relaxed is such a beautiful thing to do. And actually what it does is it synchronizes the frequency of our heart and our brain too much healthier and happier. 5, which is just brilliant. So as you can see, you can use channeling and benefit from meditation and mindfulness. You can use it to see what worked best, what made you feel good, What made you sleep better. And there are so many studies showing why mindfulness and meditation can do. I mean, if you package it up into a little tablet and took that tablet, it would sell. It would just sell out. It will be that people would make fortune from it. And you can do this for free. Just takes a little bit of time every day. I mean, science system, it lowers your blood pressure. It reduces your heart rate, helps treat heart disease, reduce his chronic pain. It helps assist in cancer recovery. It can even help you study harder and it helps you sleep better and reduces stress. All of which are absolutely beautiful and brilliant things to be able to do. And it just takes ten minutes a day of just a little bit of focus and attention and play with it. Write down all these different symptoms that you can see that helped write them down. How did you sleep better? Which are hot right down to do you experience less stress? Did you get through a day which actually would have been really stressful before, but you flew through it today. These rule of things are really good to write down, shows you how far you've come and what's really benefiting you. 8. Increase Your Productivity: In this video, I'm gonna show you how using a journal to track your productivity can help you with your self-esteem and just help you be so much more productive. As human beings, we're really good at overlooking what we did on what we've achieved, what we've done. We've really good at focusing on what we didn't get, what we didn't achieve, what we fail that. And sometimes they become much bigger in our brains. So we get a real skewed look at ourselves. And that fits all self-esteem and our beliefs and our self. By journalling what we have done, what we have achieved, what we succeeded in. It allows us to really appreciate it. And I'm looking at it because it's written down, it's there and paper is is it ease in black and white or whatever color you're using, but it's there. And by writing it down is really profound and powerful because it can help us actually track when we almost productive. I must productive in the morning, earlier in the week, slightly less on a Friday afternoon. So I know that there are important things that I need to do where I really need to get my productivity pants on. I don't want a Monday morning. But then I can gauge and I can say, well, have slightly less energy and therefore not so productive. So I cut myself the simple things to do on Thursday afternoon. It's a really nice way of just tracking your productivity and using who you are to make the best of it. Because we're all different. We're all different. And when we're most productive and when we least productive and what we love doing and what we don't love doing. So what with it? Why fight against it when actually if you work with it, it produces so much more beneficial outcomes. It also shows us what reduces our productivity time of day, glass of wine at lunch, heavy launch, stress, anything like that. It can show up in this gentle because you will start to go actually, I normally go out for drinks with the girls, says I lunchtime and I'm really not very productive. And Thursday afternoon and I need to be so you can start changing things randomly. It's a really nice way of looking at that. It also help improves your self esteem. If you can sit there where normally. I mean, I've definitely been guilty of this. You sit there and think that it's really wasn't the best week, didn't get much done. If you can look at your productivity journal and it says you achieve this in dismissal Monday and Tuesday, you really smash that. And on Wednesday you succeeded at this. Thursday was a bit quieter and you've got about Friday, you can actually say, no, I really got some great stuff done. And it's makes you feel better about yourself. You're not failing, you're not succeeding. You're actually working towards things. And it's really powerful and profound way of doing that. And the fact that it's written down so you can look back at it. It really mentally makes a difference. So I find that if people are starting to have a little bit of sort of self-esteem issues or will believe that they're not achieving enough in life. I get them to write this journal, the productivity channel. And that can be really profound and changing things around. And I hope you love writing that too. 9. To-Do Lists: Using a gentle with to-do lists is one of the best ways of getting organized. It is very similar to the lists, but it is purely about getting you organized, unproductive. I do love a to-do list. I have an app with a to-do list. I haven't app list of lists, so I love my list. If you do your to do list in the morning, what happens is you have a much more organized day. You can write down all the things that you need to do and you can prioritize them. What is most important I have to achieve today. It allows you to get a little bit of space between you and everything that's probably going on in your head that you have to remember about happening today in the dice coming. It means you can let go with that. So not only do you know, you will get everything done, that is really important, but you know, you'll get it done in time. And it means it's less stressful and less efforts. A conga room in the evening doing it to do this is bringing it for two reasons. The first reason is that you kind of get 0 out of your head. So that parts of your brain that would've spent a lot of the night trying to remember that you need to take your possible and your driver's license and the challenge for the phone on the charter for your laptop. It's all written down so that part of their brain doesn't have to do that. So it doesn't go round and round in the night, means you sleep better. The other thing that happens is that because you're more organized in the morning, it's less stressful. Everything's going to be that everything's going to get done. You don't want to forget anything. So it just makes the diode much more pleasant stone. And why writing down in the evening projects that you've got coming up that need a bit more thought. It seems like some sort of magic thing happens with there's another party or brian that just spends the night going. What are really awesome ideas that would help with this project that we need to do. So when you wake up in the morning, it's that you've got all those thoughts and ideas they're coming through and everything is Huff plan for you. So it's a really important thing to do in the evening for those reasons. And that is why I always get people to work using to-do lists if they're very targeted orientated and productivity orientated. It's just a really nice focused way of getting things done. 10. Unsent Letters: Using journaling to write unsent letters is a really powerful and profound way of dealing with issues in your life, with yourself and with other people in a really safe way that allows you to just express yourself. So if you ever wanted to tell somebody something great or something bad, made you feel uncomfortable that they will do your unhappy with them for the way they treated. You. Want to get it off your chest. You want to scream, you want to shout, you want to hug. But sometimes that really is not appropriate and actually would do more harm than good. So what you can do is you can express yourself using this journal is really cathartic. It gets everything out that allows you to vocalize what you can't vocalize and you're holding in and is really actually good for us. So rather than burning bridges or causing damage, write them in a letter in your journal. Address it. Tell them everything. Tell them how you feel. Tell it how do you make you feel? Amazing things, unhappy things. These can bring up a lot of feelings and emotions. So, and then caution is required sometimes with these very deep stuff. But it is a really wonderful way of just expressing yourself without getting yourself into trouble. And just write this letter. Dear whoever, damn me, write it down. And then from yourself, and then do not send the letter. It just becomes in your journal, It's a way of just getting things out and expressing them. And that sometimes is enough to release us from the power they have over us. You can also write to yourself, and I think this is a really lovely thing to do because we can be really hard on ourselves. So if we wrote ourself a lovely letter, it's something we can back out regularly. And also an exercise, I get some tables, right? Is it less to their six-year-old self? What would you tell yourself? Would you send yourself love? It's going to be okay. You're in a tricky situation, but it's going to be okay. Those kids at school, they grow up and be idiots. They don't know where to go. It's going to be okay. And it's what advice would you give them? Show them love. And it's a really lovely thing to do is to just write to your six-year-old self is for powerful exercise. So if you have things, you want to get off your chest and unsent letter journal is a really good thing to do and you don't have to write it daily just when the stock comes up, just have a journal that you specifically write this in. And then you just close it and you push it away having expressed yourself. So if you think this would be useful for you, I really advise that you give it a go. 11. Improve Your Wellness: Journaling, well-being, go together beautifully. So if you are trying to improve your physical, emotional, and mental health than journaling is a really good way of keeping track of what works and what doesn't work, what makes you feel good and what doesn't make you feel good. So keeping track of our habits and what we do is the best way of getting results. It really is if we're not tracking it, we can't improve it or make it better. And I'm not talking about being obsessive with my new tag. I'm just talking about in general. It means we can find out what works and doesn't work because we can go on the internet and find a lot of information, but it doesn't always necessarily work Foss. So sometimes we need to tweak things and find out what is really working. And unless we write it down, we're not going to know. You can record things like sleep. The amount of sleep, what time you went to sleep did you feel really energized when he woke up? Did you sleep pretty well? Did you get up lots. It's a really good thing to know because you can then track backwards what you ate, what you did, what you thought we felt what happened and how that fits your sleep. As far as I'm concerned, having good sleep is just the cornerstone of health. You can look at the exercise you'll taking. What kind of exercise is it? How fast did you work? How long, for what time of day? All those things, they really important to know what works best for you, what diet you're on. And by dy I don't mean Quito or anything else. I just mean what food you're consuming, what nutrition do you have? Because it might actually be the, you eat a certain food and you feel pretty pants the next day and would sleep brilliantly well, you know, if you love that food, that's just the price you have to pay. If you don't love that food, you can take that food out and not have that result. Again, water consumption is a really big one. A lot of people want around really under hydrated and writing down what you actually don't really hold you accountable to it and shows you where you can improve things. Meditation, looking at how you're meditating and how that affects your life. There's an entire section of this course on vegetations on look at against that vaguely. Some people love Janning their dreams as well. I'm not big dream PESTLE myself, but I done. I've got friends who all, and they love writing about their dreams and what possibly they ate or did the day before. That gives the most amazing, profound dreams where they can find answers to things. So just have beautiful experiences. So dreams are another great thing to general. Also, our mental well-being. Mental well-being is becoming more popular and a stronger influence on my life. And it should be, absolutely, It should be because it's really important because it mentally healthy, physically, we won't be healthy either, and it has profound effects on our lives. So keeping track of your mental well-being is a really good thing to do. Now, I wouldn't say become really focused on the minute haha, this. But keeping an eye on it, finding what things that you do that improve it on great meditation things, what nature things? Being with friends and family things, your hobbies, how they all influence your mental well-being. And then you can increase the things that help you feel better. You can see things work, you're not working or the need tweaking. So it might be the exercise you found a great exercise the right amount of time. But if you do a couple of hours earlier in the day, you feel even better the next day. So these little things are really important to keep track of just to help you out. And all of this results in better health and well-being physically, emotionally, and mentally. And I can only be a good thing. So start your wellness journey today. 12. Find Your Passion 5 Day Project: In this video, I'm going to show you over the next five days How that you can use your journal to discover your passion in life. Why Find your passion? I think you should find your passion because it brings life so much more meaning and joy. And I'm not talking about having to have this big thing that you can shout about. Well, do you spend your entire life doing just something in their life that you're passionate about new work on. Sometimes we are told if we can find our passion and monetize it and turn it into our career. That is the epitome of everything amazing and must agree. Yeah, It's amazing having a job that you're passionate about. I don't believe that's the case. I think often we can have something we're really passionate about. But when we try and monetize it, that all the choice sucked out of it. I've known people who loved music that once they become a musician for money, they just hate it. When I painted for fun and then I tried to make money out of it. It took the joy out of painting for them. So I believe those two things can be separate. Often we're asked, how can we find our passion and we told, take tests online. Have a look at what we enjoyed as a child. I'm not so sure about that one because I think we stopped doing stuff as a child because we weren't passionate about it. You can ask other people's opinions, but that's always tainted with what they love to do. You can see what my female friends are doing. But I think whilst trying that out great is not always that helpful answer. So I want you to take your journal and I want you to answer these questions. I want you to ask them openly and honestly and remember, these are just your answers and they're only for you. So the questions I would like you to answer, what are the some of the things that you do really well? All walks of your life, everything you do, what do you do well? The next question is that what actions and activities do you do that give you energy? The pump you up that make you walk away smiling and thinking, Yeah, I can't wait to do that again. The next question is, what could you do all day and not get bored with that? Have fun with these answers as far out and why does you want to go? The next question is, what makes you lose time? One of those situations where you've been just been doing something comes someone comes along, guys, hey, it's time to go when you think, why did those three hours go? What makes you lose time? And the next thing is what topics or situations? What do you love that you spent endless time reading books about blogs, about watching videos on YouTube. Would you never get tired of researching and looking at anomalies? Take all of those onces and put them in your channel and we'll have a look at them one day, two, day to first steps. So doing things is important. Doing things that we love is important and finding out what we like and we don't like really, really important. You don't have to be good at something to love it. Now, I found this a really profound experience to realize that and I share it every single time. I can't. If you love something and you're not great at it, that's fine. I love painting. A book writes at it, but I'm not showing it. I'm doing it for my own joy and my own pleasure. Absolutely fine if you call something you love and you're passionate about, but you're not good at it. That's fine. Absolutely fine. You stay passionate about that. So It's like yesterday's answers. And I want you to look at the areas and activities that we identified yesterday. Have you done these things long enough sooner if you love them or die block them, do you need spend more time on them? A genuine passion is going to really make you insatiable for information about is really sustainable. You'll know it is a passion when you just keep going back for more and more. Take these answers. And are there any areas, hey, which he would love to do as a career because it'll be exciting or satisfying. Or all those things that, like I said, if you do them and do them for money, well, it's suckle a joy and pleasure out of it because it's not for everybody, and that's fine. Okay, day three, it's all about reflection. We're looking at what we've been writing for the last two dice. Have a look at the answers. Are there any patents? Do any feelings get bought up? Or are there any reoccurring themes in that? I'd like you to take a look at your last six months, two years worth of money that you've spent and what you spent it on. Are there any hobbies in there already, things that you do repeatedly and he causes you've paid for? Is there anything more focused in your money's going on? Another question to ask yourself is, if a friend calls, you haven't spoken to in ages and I say what you've been doing, What's your answer? Because often what we love and what we prioritize comes first. Do you ever see somebody else doing something and you just think enough to be able to do that or something similar. That's a really good indication that you've got an interest and it's worth exploring. I want you to ask yourself truly, what do you procrastinate over? What do you waste time on? And why? Because this can really give you a good indication as to maybe something you'll scatter off or something you actually really don't want to be doing. Right, all of these things down. Write them all down because we're reflecting on them and we are looking at how we can use them. And only when they written down can we really look at them and get that distance from them? So we can have a look and see where we can go and what we can build on day four, exploring. This is the playful part. Sometimes we just don't know what we're interested in. We can kind of almost feel lost in a sea of the oldest potential things we could do. We didn't know where to start. So really nice place to start is go to your local library. And this is not about picking up books. This is about looking at all the different areas of the books that they cover. And having a look at what subjects you're drawn to and see what jumps out at you. And then start grabbing a couple of introduction books. Another thing you can do is local education colleges. We've got quite a few here where we live. And they provide a massive variety from blacksmith things that bookkeeping, honestly, you can do anything and have a look at what takes your interests, what floats your boat. If you look at it, go actually beekeeping really sounds fun. Have a look and maybe see if there are any introductory courses that you can do there. Another place you can get inspiration from is the Internet. Who doesn't look at the Internet? But you can get loads of free introductory courses on lots of different platforms. So you've got Udemy, you've got Coursera, lifehacker, the caudate, and May, there are several listed here below. And there are lots of free courses. And they usually quite short because it's just an introductory taster giving you the opportunity to have a talk of a try before you buy essentially and see what floats your boat. And SQL subjects are interesting in a lot of people think about turning your passion into a career. It's great idea if some not so much for others. So here's some things you can do to see if it is a good idea for you. So if you know anybody or know anyone who knows anybody who is in the industry, see if you can chat with them. Asked two or three people in your area of interest, if they don't mind just having a quick interview with you. So you can ask them some questions. Often what the challenges are, why they took that path, what they enjoy. So really good way of getting to know if it would suit you. You can also ask to internal shadow somebody on that job for a DLT, just ask as many questions as you can't be as helpful as you can and really learn what the practical aspects of their job is. You can also do it on a small scale by starting a side hustle or a small liquor business, just to see socket and say, have a look, see if you enjoy it. What are the realities of that job? And sometimes it can turn into something huge. Other times it's ice small and it's just a fun pass time. And other times you realize actually it's not what for you, um, because didn't invest much in it. It's all good. Day five, it's all about decisions. If you want a fun-filled life, one of enjoyment, it's really important to find your passion. What brings you that joy? And the different things are important to different thing people, and that is really important to love and respect them. So for example, introverts, they do not want lots of socializing. They do not want lots of friends that they have lots and lots of contact with because it's just exhausting. Yeah, an extrovert. That is exactly what they love, what they thrive on in this, what they need, and that's fine. Everybody has different. We just need to find out who we are and what brings us joy. The benefits to a fulfilled life is that you are passionate about life. There are more opportunities to meet new people, to make friends who are linked to you in a way that's really deep and emotional, you become more focused. It really does help reduce stress, which means back to sleep. I just generally makes you happier. And it can also lead to a possible new career. But don't stress about it. Really don't stress about it. Just follow the path that your interests takes. And if you get partway down it and it doesn't work, that's absolutely fine. This is an adventure, is a journey. What I want you to do is I want you to take all the information you got from the last full days and narrow your interests to just the top three and paste them on how much time and money and energy if you put it into recently. What really keeps your attention? What you do googling daily. What do you like most energy about? What do you think about anything? Oh, yes, that's great. Rather than 0, I don't have the energy for that. And what causes you to lose that sense of time. So p63, and that's what we're going to start with. We're going to take those three interests. And I'd like you to ask yourself and journal these answers. Which would you be happy stepping out of your comfort zone to develop? We get quite comfortable. Little comfort zone. What would we happily do to develop these? Is that one of the ways you could think you could tend into a career, a business, or a side hustle. And can you see one developing into something bigger for fun? Are you somebody who loves to be the limelight and actually going off and doing amateur dramatics and acting in the evenings would just bring your life joy. Right? The zone system. Now take your time with this final step. There is truly no rush. There's also no, no wrong answer. And you can change your mind is the beautiful thing. I want you to reflect on each step we've taken in the journal. Really look at your answers because now you've got a couple of days behind you. You can start seeing maybe why you answer them when new things you can push in there. And this is supposed to be font. This is the most important thing. It needs to be fun if it starts becoming stressful or overpowering, take a step back. Take a couple of days to do stuff. I just would love for you from the passion in your life, to develop it and enrich your life is meant to be happy and fun. So enjoy your new passion or passions. 13. Achieve Your Goals 5 Day Project: In this video and the next five days, I'm going to show you how you can use your journal to achieve your goals. So day 1 is set, you'll go take your journal and write down what it is you would absolutely love to do or achieve, or have, choose your goal. You can do this as many times as you want, but let's focus on one this first time. So some examples I gave are an extra 1000 pounds in your savings account, paying off a debt, losing some weight. Writing a book, Running five K, learning to so learning a new language, there are so many goals out there. Now I want you to write down why you want it to be really specific. The more it means to you, the more likely you are to do it. Is it money for the holiday of a lifetime for you and your family? Is it getting back into your favor item of clothes because you've just got bit patchy around the tummy. Is it achieving a lifelong dream? Write it down, be really, really specific. And now I want you to write down what would it take to do it? What would it take to achieve this goal? And I want you to get really, really detailed about this. So for example, if you want to save that 1000 pounds, do you make it so that you save a 100 pounds a month by doing overtime, having a side hustle, reducing the amount of money you spend on food, opening a savings account for it, write it all down. For losing weight. Is it you need to appeal step count? Find a form of exercise that you really love. Cut down on calories. What is it that it's gonna take to do? If you're gonna do a cap to five K, What do you need to do? Do you need to buy the kit by a pair of trainers? I really suggest you always get a really good pair of trainers for running. Do you need to download an app? Do everything that you need to do on your journal. Write down how much money is it going to take? How much time, how much efforts, what will it take to get you there and achieve your goal? Now you know, everything that you need to do. Di2, break it down. Breaking it down is really, really important. It makes it achievable. Or read a brilliant Oscar wants into your Martin and oppressed lover who was the most amazing tennis player. And I said to her, how did you go about being the best tennis player in the world? And she said, Well, that wasn't necessarily my aim. She broke all down. So she broke it down as they're battling the best forehand, the best backhand, the best serve. And then she took each one of those things and she broke it down even further. So she took serve and she broke it down into little chunks that would do a bowl. So rather than having this big overwhelming thing, she made it doable. And by breaking every single thing down, she was able to perfect every single pot and be the best tennis player in the world. I think that's a really important life lesson when it comes to big plans and goals. One of the big problems that can be had by achieving goals is we're only happy when we've achieved. The big thing. I'm not can take a lot of effort and a lot of time and a lot of setbacks sometimes. And it can make it a bit harder. So what you can do is you can break your goal down into lots of bits, into lots of milestones. So for example, if you're trying to save up the money, break it down into milestones. And then you can celebrate your success, each individual milestones. And then you've got loads of things to set up, right? And your brain will absolutely love it. Your brain loves celebrating and being rewarded. And you are much more likely to achieve your next milestone because your brain enjoys it. It's really important to understand the habits. Take a long time to form, but to be really successful and have amazing results. Repetitive small actions is K. And that's where breaking things down becomes really important. So for example, if you wish to write a book, most books were about 40 thousand words long. That's a lot, That's quite overwhelmingly lot. Asked to. I plan to do that. So what you can do is you can take an hour day and white 500 watts, gets up early and go to bed later, swap childcare with somebody, but get your out. I I'm right, Daniel, 500 words. I'm very, very quickly you add up all the words that you need to write. In 80 days. You'll have all of your words written. You'll have your book written 2.5 months. That becomes really achievable. And every single day you can celebrate hitting your target. So another example is the Couch to five K. Gets everything you need to do done by your kit. Bio trainers, put the time to one side and then bit by bit, you build up. We'll see you running two minutes now you're running five minutes and you can celebrate each of those breakdowns. And before you know it, you'll be running five K. And don't be hard on yourself. Don't be hard on yourself if you slip. We are human. We have off days. We had days where everything falls. That's where we really don't want to and that's okay. Don't beat yourself up. You haven't failed. Just start again tomorrow. It's really important. D3, build your habit. Habits. Type between 30 and 60 days to form depending on which books you are reading. The best way to build a habit is to reward yourself when you achieve your daily task, writing your 500 words. If you were writing a book, reward yourself. Find things that you absolutely love. Your favorite cup of tea with five-minutes playing your favorite song. Don't seem to your favorites. So, beautiful cup of coffee, a bubble bath, hot shower, whatever makes you happy. Reward yourself because your brain loves being voted, and it is much more likely to help you achieve your next step. I really love having a calendar and crossing physically off every time I've made my goal. So cite that 100 pounds for this month, ran the extra five K, whatever it is. I like writing it down and crossing it off because you, Brian just loves her ward. So my list, ten rewards you would love to have and start building your habit today, day full plan for success. I always tell people, put things in your diary, isolate that time. Make that time your time for you to hit your goal is really important. You preserve that time and you will well, if that time is really easy to give up time that we put for ourselves, for others. But this is your time to achieve your goal because this is important to you. The mind loves to routing the mind. The human mind absolutely adores routine. So try and keep things the same, the same time of day, the same room, the same lighting, the same pen, whatever it is, operand loves routine, and don't forget to install your rewards for each step. For example, for every 100 pounds. So was that 11000 pounds major milestone in your happy track and don'ts away. Another key for success is sharing your goal. If you've told your loved ones, your friends, or put it on the Internet Law Facebook group, this is what I want to achieve. You are actually much more likely to do what needs to be done to get there, because you've put it up there and you've held yourself accountable. And that's really important. So today, I want you to go back and put in your diary when you are isolating this time for you and your goals, figure out how you're going to make a routine of it. Make sure you've put those milestones in. You've got your celebration reading. And then we'll go into D5. D5 weekly review. The best way to achieve your goals is to review regularly. And weekly is a really nice round number. Have a sit down. And because you've been writing down everything you've been doing and how you feel about it. You can look at it. You can see what's worked and what's not worked. Rural human will all slip occasionally. And sometimes things take longer than we think they're going to. And sometimes things like Jordan and we think they're going to you didn't file. You're just gonna take a little bit longer time and that's okay. Just get back on it tomorrow. For the review OSC yourself. What's what this week, what hasn't worked this week? What trip me up, really energized and really made me feel great? What changes do I need to make for next week? And then use these questions, use the answers to these questions and use them to what mortal Jakarta. So for example, getting up at 630 in the morning to do your writing or 500 words actually was terrible. You felt very tired. You were very sluggish. You want inspired. But doing it ten o'clock in the evening is actually fantastic. Use the answers to these questions. Refine what you're doing. Because if you can do that, you'll achieve your goals so much faster and you'll achieve those little micro milestones and get more celebrations in that. This is really important to do Review Weekly. It's really important to celebrate those achievements as well. So you're only going out for a run twice this week. The kids were ill. It was snowing the copyright down. That's okay. You did two more runs this week than you would have he'd never started. And that's really important for you to notice and know and celebrate those two runs. The fact that you are needed to meet that week, you still did too big. It's huge. Now once you've achieved your goal, you've written your book, you've saved your 1000 pounds or you've run your five K. Review how it went. Have a look at the answers to the questions as you've gone through. Reveal, go. See what you experienced seaway you succeeded, see where you failed singer. You could learn and take all that information and then start again and work for your next goal. 14. The Power Of Gratitude 5 Day Project: Hello. In this video, I'm going to spend the next five dice taking you through how to journal with gratitude. Having a life full of gratitude will literally change your brain chemistry and your body chemistry to help you be happier and healthier 30 days. So day one, it is the basics. When a lot of people talk about gratitude, it can be quite frustrating for the person starting because we can really sit there and think, well, I don't actually have that much to be grateful for right now, my life's really hard. And we are trained through social media and television and advertising that there is so much we don't have, we don't have the perfect body. We don't have enough money. We don't have the right call the right clothes. It's almost a position of lack constantly. But actually if you can change that, if you can change the way you look at things. And special day focusing on this beautiful things that you do have, that you have experienced than you hold I becomes something really quite special. Whether the thing is big or small, it really doesn't matter. It's just as important, just noticing them through your day. So for example, a cool from a loved one you want expecting a delicious meal at somebody cooked for you. The first flower is a spring. Always grateful and I always love, you know, when you're walking along the pavement. And there's that one stubby little wheat that grew up and said, I don't care, I'm going to be here and loved and I'm so grateful for that. Becoming up to a junction when you're driving in, the light goes green. I'm always grateful for that. A bird singing in the trees start to spring. A beautiful sunset. A really good night's sleep. Soft palate. These are all things that are really overlooked often in our life. But that seems to be really grateful for. And the more you pay attention, the more likely you'll notice to see these things that come up. So today I want you to stop looking at all the things in your life that you have to be grateful from tiny through to huge. Di2. Write it down. So I want you to get yourself a gentle. And I've said before, there's no real way of journaling. If you want to write down one word answers or you want to write paragraphs is what works for you. So if you've just got a little notebook with a pencil, great. If you want to have a Porsche notebook with a fountain pen, that's fine. Or if you want to use a computer, That's fine too. Now, from now on, I would love for you to spend five minutes every morning and five minutes every evening writing. Now what we are grateful for, writing it down really reinforces it into our mind is there is in black and white. And I want you to write out in full. Often we can start off going, well, I'm, I'm grateful for my home. That's great. That's really starting to get profound. But I want you to really develop that. I'm really grateful for my home because it offers me support and the weather is terrible outlet today. I'm grateful for the beautiful sunsets. Becomes ungrateful for the beautiful sunset because it really made me feel alive. I'm grateful with the light was green turns into, I'm grateful for the light foods green because it meant I could meet my friend on time. And they just become so much more powerful and I would love for you to start writing like that rather than the short version. And when you've done your five minutes, just by connective, how you feel. Do you feel happy? Do you feel light? You feel excited. How do you feel? And now you can start doing this at the beginning of your day and the end of the day. And by doing the question at the beginning of that, you will start your day, happy and positive night. And if you do it at the end of the day, you come to sleep with your mind full of the things that you're grateful for. I think that's a really beautiful way to spend your day. Day three, the power of funky. Now I really want you to bear with me on this because some people find this one a bit difficult. But thank you or to really, really powerful words. And it can change how we view someone or have somebody views us. So let's do an experiment and see what would happen if you used it more. So for example, think of coworker for their immediate response to an email. Probably going to either ignore it. Well, they might feel nice. And if they feel my stem much more likely to reply to email false next time. If you say, thank you, seriously, thank you to your boss who lets you go half an hour early because you need to. But you're going to feel much better about what they did and they're much more likely start next time for you. If you thank your partner for cooking and delicious dinner. I feel so much more appreciated and loved. If your kids have helped you tidy up or have done it on their own, The choice, say thank you to them, gets Mohawk and say thank you. They can feel so much better and much more connected with you and much more likely to do something in future. We're all full of gratefulness. But I think sometimes we really need to express it more. And saying thank you is a really powerful way of doing that. So I'd like you to ask yourself, how would these people feel having a genuine thanks given to them? How these people feel being shown your gratitude for what they've done. Most people are going to be appreciative. But what's more likely is going to happen is that just could feel so much more connected to you and they're more likely to do it again for you. And you're more likely to do it again for them. And everyone becomes more open and everybody trusts small. And it's just a really beautiful thing to guide. So I want you to take time today to notice 10 things that somebody other people have done for you. And to really, honestly and openly say thank you. And I want you to write down in your journal what happened afterwards. How do people respond? Did they even notice? Did anything happen because of it? How did you feel saying thank you openly? And did he get easier through the diet? And I found people have really interesting results to this because they suddenly site. People, start talking to them and opening up to them. They go out for drinks afterwards. They form better friendships and relationships. They are more productive because people are happier doing things for other people because they actually get a thank you and appreciate it. So go out there today and do your 10 thank you's or even more and see what happens. Day 4 and affirmations. Affirmations I found people either love them or really don't like the muscle. They can have a bit of a name as being wayward, but they're actually really powerful tools. There are two types of gratitude really for this purpose. The one is gratitude for what we already have, what's in your present. The second is gratitude for what's coming, what's in your future, your goals, your dreams, things that are coming up that you would love to come up. I would like you to create one of each, and I would like you to use them. So the first example is, I am grateful for the amazing things I have in my life. My loving and supportive partner, my beautiful cats who might be off. My walk along the beautiful river that I live next to my amazing friends, discovering a new delicious tea today. And say this daily with whatever is making your Halston that day, you can make a new one, daly, or you can have a general one, whatever works for you. But it is about talking about the joy that you have in your life from those things that you happen to like right now. The next one I would like to make is one about your hopes and dreams. So my example is, I'm grateful for the amazing things coming my way tomorrow and in the future are received them with a grateful open ha I'm grateful for the new job I will receive. With the pay rise it will bring, I'm grateful for the future friends I will make Huang we'll have fun with. I'm grateful for what he's on his way to me. And say This daily by saying this doesn't really know the difference between kind of what we imagine and what's real. So if we start saying these things and what working towards these things, it becomes so much easier to achieve them. I've had people get pay rises. I've had people get new homes. I've had people get amazing things by using affirmations. And they all really, really simple to do. And just write these two for me every day. And if you say it, not just when you're journaling, but throughout the day it becomes more powerful. So for example, you can get apps where you can just set your phone to beat on the hour and just say your affirmation of how awesome your life is right now and how awesome your life will be in the future, your goals, your dreams were ever really brings you passion. And this is actually a really important one to do today. So enjoy writing your affirmations. Day five, last day in today's reflection, I want you to think about how the week has been. Has it been easy as it been hard? What bits were fun? What bits were easy? What base? We're hot. So people find the thank you thing hot. But actually once they get going, it's really enjoyable. By writing these things down. I'm reflecting on how we feel. It becomes easier for us to process and fostering proof. Because can be really hard sometimes seeing what we can be grateful for. But once we start looking, there are lots of things out there. We can be grateful. And some of these things they do bring stuff up. So I want you to write those difficult bits down and work through. Why would they difficult for you? Where in your body that they feel difficult, stuck. What are they protecting you from? What do they want to achieve? And how can you overcome some of those sticky bits? And that's why John thinks really important because you can spot those bits which aren't working and make you feel uncomfortable because you've written them down. So reflect on your week was easier, Was it hard and why today's exercise can be a bit difficult. So I'm going to say to you if you've had an loss recently and I wouldn't do this exercise with this, you need to leave more time between it because it can be to rule. But today, I want you to take a difficult situation, something that's not quite jelly in your life. And I want you to ask yourself these questions and write down your answers. What valuable lesson come I learn from this situation? Be honest with yourself, what's the learning thing from this? What good can come out to this challenge? Because I think often we look at something and we, while we're in it, it can seem overwhelming and we can't see any way out. But actually, if we take a step back, which journalling allows us to do, we can start seeing actually, there's a really valuable life lesson from this. There is a really valuable good thing that can come out from this. Next question to ask yourself is, how can this difficulty make me a better person? Because if we take our lesson, when we take what's good, makes us the best person. And the last one, which I think is really important, especially when it comes to things like arguments. In five years from now. How will I look back on the situation when I even remember it? When it be important? Or will it just be something that I forget? We'll have been life-changing with the lessons I took my land and my group? Or is it just something to let go? Write those answers down and see how you feel about them. Work through them. Sometimes you really do need to leave a little bit of time between the problem and you. But this can be a really powerful way of sorting things out in your life and just make your life so much better. And that's just how you can use journaling and gratitude to make your life so much more beautiful and better. 15. Self Esteem 5 Day Project: In this video and the next five days, I'm going to show you how to use journaling to improve yourself staying. Day one. The aim is to appreciate your strengths. It can be really, really hard CRN strengths to see what we're good at and what we achieve. A positive size. I'll post has a really huge influence on us. How we act, how we think, how we believe an off-the-cuff comment from somebody when we were younger, teacher, a parent that they don't even remember saying now really frames our mind and our beliefs about ourselves and can really limit us for years or a lifetime. And the media, social media, news advertising, we'll constantly telling us when not enough, we don't have enough, we don't slim enough. We don't wear the right clothes on enough. Use the right watch. It just tells us we know enough. And it really makes this hard for us to believe in ourselves, to believe that we are good enough, to believe that we are West love. And it really damages all self-esteem. And the next five days, I'm going to show you how you can change this. How you can stop believing in yourself and have self-esteem. Again. The first thing I want us to do is I want us to start working through you, appreciating your strengths. Accept who you are, and learn to love yourself. Really easy to say, not so easy to do. So the first thing we're gonna do in the channel is I want you to take it out. And I want you to write this question down. Do I love myself? And then I want you to answer honestly. If the answer is no, we need to change that. We have to change that you deserve that. The answer is yes. Also, still go through this process because I think you believe in it. The next question that you need to ask yourself is Do I appreciate myself? Is the answer yes or no? Again, if the answer is no, this has to change. You deserve better than this. If the answer is yes, still keep going through this information because you're still going to benefit from it. An important point to think about is it doesn't matter what other people think about you. We have been trained to believe that this is absolutely vital and important. It's not. The really important thing is what you sink, fail of belief about you. The only one that you can control. You can't control how everyone else thinks about you. So start with learning to appreciate yourself in your journal. Underneath it lost two questions. I want you to write 10 things you appreciate about yourself. It's hard to begin with, but once you get going it gets easier. So some examples are, or you look at biker, are you good at your job? Is there a part of your job? You're really good on a human loyal friend. Or you could with your money. Do you listen to others and understand them? Do you let people out, the traffic jams or you couldn't DIY, you will create gardener. Can you make people laugh? I want you to take time now to write 10 now, as big and as small as possible. Now I'm going to ask you to try and write 10 ml. If he can't write ten more, even if you write just one more, that's really profound and powerful. Once you've done that, I want you to put this list and write it out on a piece of paper. And you are going to stick this piece of paper where you see it regularly, every single day by the New on the fridge bio office work, wherever it is, you are going to see it and read it. Read that 10 plus list of things that you know and you believe are good about yourself that you appreciate by itself. And that is what I would like you to do today. Di2, we're going to start learning how to accept who you are. You don't have to be somebody else. You don't have to be funny or smarter or thinner. All you need to do is love who you are right now because you are enough and you are amazing right now. But we are told so many times we know enough. I'm saying it, that's wrong. You could have this image of who you should be in your head. Uh, things, you could sites make Euphonia. And if you were fun, yeah, you'd think I'd been found to be happy. Or if our slimmer or wealthier WHO had longer hair, whatever it is, we have this image that we should be before we happy. And that's really sad and it's really wrong. It has to stop, it's time for that to stop. Its time p2 to accept your amazing just the way you are. You are absolutely fine who you are right now. It's time to make peace with yourself. So what we're gonna do with di2 affirmations. And the thing is when you put emotion behind them, they're really powerful. I want you to take some of these affirmations I've written down here and try them out, kinda put them on for size, see how they feel. Some of whom really easy and powerful and great. Others will feel really uncomfortable. And it's just as important to sit with the ones that make you feel uncomfortable and find out why. Because that really can tell us more information than the other. Sometimes we might need to tweak them to fit. So I want you to feel to yourself, I have everything I need within myself. How does that make you feel to challenge you? What does it challenge you? Looks at protecting you from. Next, sit with I have much to celebrate about my life. I myself have subfield. So it make you feel empowered to slightly uncomfortable. Write it down. Next one, I choose to stop apologizing for me. Now, I'm a brick and we are XY into apologizing. But it's time for me to stop apologizing. For me being me. I love the personal ion. This can be a little bit triggering for people because they don't love themselves yet, but just sit with it for now. Do you have to change it to I like the person I am. That's okay. That's fine. Next, I accept myself unconditionally. These can be a bit funky for people and conditioning. Or if I was a bit slimmer, we've had a bit more money. No, I accept myself unconditionally. You're perfect the way you are. The only approval I'll ever need is mine. I love this one because it's so true. I can't make anybody like me except me. The last one except others, as they all allow you in turn, will accept me as I am. Again, this can be a bit difficult, but actually, when she stopped living that one, it really becomes profound. Now I want you to take the ones that you love or the ones that you've tweaked. Well, the ones that you've worked through. And I want you to write them down and read them daily. Say them to yourself, spend five to ten minutes a day on this. Really is important. You can get apps that do this for you. Or you can just carry a piece of paper round or put it in your funds beat. But this is really powerful. So this is what I would like you to do today. D3, time to ditch negative self-talk. We're our own worst enemies. Sometimes we really are. Have you ever noticed the stuff that you will say to yourself, it's like this negative soundtrack playing in the back of our mind. And I would never let somebody talked to me the way I let myself talk to myself should have been better. So stupid, shouldn't have said that. Why can't I be funnier? I look hideous in this talk. I'm such a terrible parent. I'm bad at my job. I'm so stupid. This stuff just goes on on the back of our head all day, every day, and we're all pretty much guilty of it unless you worked really hard on it. This is going to make you feel terrible. Imagine if there was a person standing there all day everyday saying those things out loud, you can feel really bad by the end of the day is really going to affect your self-esteem. And this is why we need to change it. You have to change it. Because none of this is true. You're not stupid, not about parent, body job. He shouldn't have done better. You did the best name occurred. Now imagine actually, if you have that person saying positive things to you all day, every day, how powerful would that be? So I want you to take your journal with you today, and I want you to write down, every time you hear that negative self-talk, what is that voice saying? How is it saying it? How is it making you feel? Write down exactly. Any of those conversations should set this wish it said that that would've been better. That would've been better. Come back, I would've been better with that. Write them all down. Who said what, how I went, just get it all out. And then what you need to do is you take each individual one and make it into a positive. This takes some practice, but it is really worth doing. So replace a look terrible in this top with my shoes. Awesome. Maybe put them on top on the morning. That's fine, but it's still something about you that's really awesome. Replace I'm stupid with I'm smart and I got a degree. Replace I'm bad at my job with I'm great at this part of my job. My job, the admin post my job. Even if you're having a bad day and everything else seems like it's Garden rami, so body a job, they will still be a part of your job. You feel good about, focus on that. And now the key is for every negative thought, feeling and emotion and belief, twist it and make it positive and Site five times. Which means that for every one negative thing that's going into your subconscious in your mind, you've got five positive things. Now, do that for today. And notice how you feel. You feel so different. And just keep doing that every single day, every time you notice that little negative talk, flip it, make it positive five times. It's really, really important and it's going to make such a difference to your life day for eliminate the toxic. This one can be quite tricky, but it is absolutely vital because what you surround yourself with either pushes you up or drugs you don. Do you have people in your life which are toxic and you have situations in your life or to toxic. Today we're going to start reducing that. People you're likely were toxic. They stop, they criticized. Everything, doesn't have to just be uk be used situation themselves. They always focused on the negative things by complain all the time. Nothing is good enough. Nothing is ever that fault either on these people that are going to drag you down. Seven negative things that people will do to you. They will didn't mean your value. They will destroy your self-image. Let's try a few crazy. They dispose of your dreams. They dismiss your dreams. They discredit your imagination. They tell you you can't do stuff, able to do that. And they don't believe your opinions, your opinions will be wrong. These toxic, this is what we need to start eliminating from your life. Sometimes in life we can't get rid of certain people. They all bosses, they are all family. But what you can do is you can limit the amount of time that you spend with them. And you can limit and distract from the subjects that trigger them and set them off. Because they're going to drain you. They're going to make you feel exhausted. They going to bring you down. And It's time to change that. Because how can you be happy and full of self-esteem and living a fulfilled life? If you're constantly trading, being with somebody and they just leave you exhausting thinking the world is about place. It's time to do the opposite. Actually. It's time to introduce positive people into life because they will have the opposite effect. They will lift you up, they will empower you. They will believe in you, they believe in you rub off on you. And if you don't have them yet, that's okay. You've got something to work towards. You know, what you want to include in your life and you can get them. So I want to write down right now, in your general, three people who are toxic in your life, who criticizes you all the time, who complains the most? Who just dumps that problems on you, but it's never die when you need help. Who always makes you feel like absolute garbage when spoken to them? Write them down. Think about it carefully. What are the effects that happen when you, How did it make you feel? And now cut down the amount of time you spend with them. Like I said, you might not be able to cut them out. You can certainly limit them. The time you spend with them, the influence they have. Now let's do the fun bit. Write down the three people who have the most positive in your life. The ones who confirm your awesome, that support you, that love you, that make you feel happy. The ones you appreciate. Now start organizing, spend more time with them. How can you do that? Really think this through. How can you spend more time with them? And right now, cool texts one of them. And book in a catch up, a cup of tea, cup of coffee or a drink. Okay, in right now, because they are the people that going to lift you up and help you with your self-esteem. D5, affirming others. A positive effect of boosting self-esteem, isn't you get your own breast? It's always lovely when you do something nice for somebody else makes you feel good. And by paying attention to everybody else's strengths, it's much easier to see them in ourselves and believe more in ourselves. I'm being a positive person, draws positive Paypal for you. Yesterday we talked about increasing the number of times we spend with three people who bring positivity into a life. Now for some people, they don't have them yet. And that's okay. But being a positive person and affirming office, you're going to bring those people into your life. So take the three people from yesterday if you have them, and think of three things about them that make them awesome that you are grateful for. And you can either send them a message, a letter, or an e-mail or colon to tell them these things. If that feels uncomfortable, slip into a conversation, just want us to time and then see what happens. You're going to see them glow. You can see them really appreciate just this gratitude and carried attention for me, just like you would from them. A nice What I would like you to do today is to start really affirming others. Not just the three people who almost positive in your life, but everybody you interact with. Because the repercussions and the ripple effects of that a really profound and lead to a much happier day round up. So you have started to see your strengths and your positive attributes. You're starting to believe in yourself that you are enough. You start to learn about negative self-talk and how powerful it is and how detrimental it is. And you can now see how you can send it round and start using positive self-talk to really boost yourself. You started to accept who you are and understand you are enough, you truly are enough. You're also starting to reduce the negative effect of others on your life. And to actually increase the positive effect, positive people in your life. You are well on the way to accepting yourself and loving yourself. And I hope you really continue with this journey and continue with these exercises and really boost your self-esteem because you're worth a life with full self-esteem. You're amazing. 16. Roundup: And this is the roundup video. I just wanted to say, thank you so much for joining me on this journey, learning about generally. I hope you are trying this out and I hope they have to massive and profound effects on your life. You won't want to, because I would love them to. I've shown you that there is really no wrong way to journal. It doesn't matter if you write it on scraps of paper with a pencil, where you have a beautiful leather bound book with an ancient fountain pen. It doesn't matter. Just working through these processes and using the generals in these Ys. I'll really profound. If you want to write bullet points, if you want to draw and pictures, whatever language you want to do, it really doesn't matter. Whatever color, however you do it is right for you. And the benefits of journaling all massive, they really are huge as loads of scientific studies have been done on the upcoming out that shows if we keep track of things and we help improve ourselves, it improves our health or mental well-being and all wellness improves all mental clarification we can think problems through more easily. We get better results. It reduces our stress and anxiety. So we can be more organized and we can have a much happier and calmer life. It helps with our problem-solving. So if we working through problems and issues or big projects, it can help narrow rent. It can help really create amazing results in foster times and often for cheaper. It helps improve sleep. I mean, if we're calmer and we've had bastardized and we do rule. We get much back to sleep and churning can really help with that. And it helps improve our immune system. It literally helps improve our immune system because if we are less stressed and we all sleeping better, we have a better immune system. It helps reduce blood pressure, helps boost mood. So improve your enjoyment of life. Helps recovery from trauma, helps improve your memory. Great if you're studying, it just helps you achieve so much more, which helps you feel better about yourself, which essentially your life will become better because you're getting rid of limitations, you're more productive and you'll just so much happier. So journaling is such a powerful tool in all, in all just general well-being. We've covered in this course for really powerful journaling projects which will help improve your well-being and just the general happiness in your life. I've also shown you many different ways to achieve anything from increasing your creativity, increasing your productivity, overcoming life issues and limiting beliefs, and also helping you process difficult decisions and problems in your life. And these are just the start of what you can do with Johnny and you don't have to have lots of different journals. You can pop it all in one journal is your gender. You can do what you like with it. So enjoy the process, find what works for you, and just really benefit from it. Now if you've got any questions or problems, my e-mail is down below. It's Hello at the Nadar You can also come onto Facebook and find me the Nadar process. And I'm always giving out health and vice tips and tricks because I just love empowering and helping people. It's been an absolute pleasure to teach you all about journaling for beginners on advanced, and I really just hope you benefit from it. Thank you.