Night Journaling: Six Prompts for Evening Clarity and Focus | Austin Chan | Skillshare

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Night Journaling: Six Prompts for Evening Clarity and Focus

teacher avatar Austin Chan, Product Designer and Content Creator

Watch this class and thousands more

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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

9 Lessons (31m)
    • 1. Introduction

    • 2. Journal Prompt #1

    • 3. Journal Prompt #2

    • 4. Journal Prompt #3

    • 5. Journal Prompt #4

    • 6. Journal Prompt #5

    • 7. Journal Prompt #6

    • 8. Conclusion

    • 9. Class project

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About This Class

Create new habits and change your mindset by journaling every night!

Be prepared to start changing your lifestyle and attitude by making a habit of night journaling to reflect on your day and track your progress, starting with today!

Start your journey with Austin, an entrepreneur of countless businesses and an experienced instructor of thousands of students. With unparalleled experience in productivity methods and lifestyles, Austin has an understanding of what makes night journaling so effective. Join him in changing your mindset each night with practical journaling habits that can be applied to anyone’s life, no matter how complicated.

Some key lessons include:

  • Easy & Effective Habit Management
  • Practical Goal Scheduling
  • Optimism Mindset Improvement
  • Grit & Meditation Development

Night journaling is perfect for anyone willing to change their lifestyle and mindset. So, whether you’re a student with a desire to be more productive, or an adult in the workforce looking for a refreshed mindset, night journaling is an appropriate and ideal opportunity for you to make a change. With this course, night journaling can come easy and natural as a newfound habit that brings change to your life!

Meet Your Teacher

Teacher Profile Image

Austin Chan

Product Designer and Content Creator



Hey! I'm Austin.

I'm a Product Designer & Podcaster trying to solve problems that I have and sharing them online. Learning new things is what I love doing, and sharing the things I have learned is an amazing plus side to it. I've been on the internet my entire life, it's crazy to see how much it is online nowadays.

I've dabbled into a lot of projects and failed at most of them. I would love to teach you what I've learned on the way and to avoid the mistakes that I have made along the way. I want you to take what you've learned to become a better person.

I've been teaching for 6+ years. I have always loved creating things and that is shown through the things I have done on the internet. Blogs, Podcasts, Courses, anything, you name it. I have tried it, a... See full profile

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1. Introduction: I think a lot of the time we're simply moving through life. We're going through the motions and we feel like every single day is the same. Either it's too boring or it's too busy. Why don't we be able to then go and take control of our lives through this specific journaling exercise? How's it going? My name's Austin, and I'm going to be the instructor for this course Now. The thing that I was talking about is doing night journaling, being able to set yourself up for success the night before and allowing yourself less decision fatigue in the morning. So by being able to not only include some of these problems for yourself, and I'll give you a little outline of what you can expect, we're going to talk about Prompt one, which is going to be taking the right notes for yourself at night, giving yourself gratitude as a second lesson, moving towards making each day better having a have a tracker setting goals for yourself. This is the specific outline that you can follow each and every single day to not only make yourself happier through the specific journal exercises, but also to be able to lead a much more productive and focused life in your day today. Now this course is going to be for anyone who feels like they have everything that is currently out of their control, and they're so busy with everything, they just want to be able to take a moment to reflect on what the day waas and by being able to streamline it through a very simple five minute process. Every single day you'll be able to then go and not only be more productive at the end of the day, but sleep better because you're taking all of the thoughts out of your head and putting them on to your paper. Now what you're gonna need throughout this course itself is you're going to need some paper and a pen or pencil. You could go and buy a journal. However, if you think that this is going to be a sustainable, have it, Joe highly recommend out highly recommend I there a Luke term or a mole skin. Those are the ones that I use, and those are the ones that overall just have the best quality. I would say. Get a better journal, invest in a better journal as it's going to last you for months to not maybe even years. So throughout this course, you are going to learn the prompts to have an effective journaling scene and exercise for yourself every single day that you enjoyed this introduction, and I hope that you enjoy the chorus as well. 2. Journal Prompt #1: in this lesson, we're gonna be talking about completing your notes section for the rest of the day. In the book called The Artist Way, there is this exercise where you would write down three full hand, full form pages of actual thoughts and feelings that you have in the morning. This is mainly used for creatives before they get into their flow state, where they write down whatever comes to their mind. So they empty out all of the thoughts from bed so that they can go on to start their day with a new and fresh page. Well, one of the problems that I would say is this one is going to be clear out your notes section. What I mean by that is going and right before you go to bed doing the same exercise. But it doesn't have to be three three pages of long form. It could be one page or two pages or whatever is comfortable for you. As you continue to do this, the main reason for actually doing and writing free form content on a specific page is getting all of the thoughts out of your head and onto your paper. Maybe you remembered something that you need to do for tomorrow. Well, write that down. And as you continue to do this, you'll be able to take everything from your head and put it on a paper because our brains aren't that good for remembering information but rather creating ideas. Another exercise that you can try to do within this specific prompt is also try to do the three minute or however long timer worry test. What that is is for three minutes. You give yourself three minutes or five minutes for us. Let's say three minutes, you put a timer and you just write down and you feel all of the worries that you have. And within these three minutes, you tell yourself, You know what? Today I've been feeling stressed. Today I feel that I have a meeting tomorrow that I'm really stressed about. I'm not feeling that good. You take three minutes, take three minutes for yourself and write down as much as you can and just pouring all of your emotions onto that page for three minutes Now. At the time, it may not seem like much because right after you won't feel like all of your worries air completely gone, however, it does get all of the things from your head all of your emotions, negativity, putting it on the page. So whether it would be through going and writing freeform, taking all of the ideas onto your page. And I would really highly recommend having a designated section for this and putting all of your pit all all of the notes that you have within a day, or your feelings or your emotions so that you can sleep better and not have to worry about all of these things and really asking yourself if these things that you've written about that you're worrying about, if you can control them or not, if you can't will help you. Let go of them a lot lot quicker, and by doing so, you'll be able to prep for the next day. This prompt was writing down a note section. I'll be sure to include within each and every single lesson, an example of what it will look like in the description and the project notes below. I'll see you all in the next lesson 3. Journal Prompt #2: in this lesson, we're gonna be talking about gratitude problems. Now, if you've watched the other course about morning journaling, you would have seen gratitude prompts. However, wherever you go, whatever journal course you take or whatever program or journal you buy, you're going to encounter something about gratitude now, gratitude and itself has been studied for so so long about saying that it is probably one of the closest things that we can resemble to having happiness and having satisfaction wherever you are in life, finding gratitude with the small things in your life. If you don't have that much in a good day in a positive day, if you confined that small, small thing, then you'll be able to live a more happy and satisfied life. Now the prompt for night journaling is going to be What am I grateful for today? Now, usually most people will do this in the morning. However, if you pair this in the morning and at night, then you pretty much double your chances of finding something to be happy about every single day. Now, for the morning chorus, we talked about only writing thing one thing but having three different questions However, when it comes to this, we just want to be as gracious as possible. Having three things. Three small things we don't need to talk about. Why just three small things within our day or whatever happened in our life so far off why we're grateful for our lives. I'll give you a couple examples for me. I would write the question at the top, my journal for my second page for my night journal. Odd, right? What am I grateful for today? Now I would write three small things. I don't want to write big things because I feel like if I continuously do big things, then I won't be able to sustain this habit. They need to be small things. And no matter how small they are, as long as you have some sort of feeling of gratitude towards them, then you can move forward and put them on your page. What I mean by that is let me give you three examples. Two wars. What I would normally right or what I would think of writing in a normal day. Now, in the time of this filming of the course right now, it is currently quarantine and stay home time. That means that there's no time to really go out and enjoy talking with friends or social gatherings. And really, that means that there's less opportunity to have gratitude. But you can make the most of what you have for me. I would give myself three examples, and one would be being able to stay inside and play with my family. Now playing with my family means playing board games, whatever all of us had. When my parents had jobs, my sister was out working as well. We never had time to actually play board games. Now it seems like we're playing it on pretty much a daily basis. That makes me really happy. That makes me feel that I have a family to continuously lean on and have is the support. They're there for me. Whatever. Anything happens now that is one thing. And notice how I didn't say family because I said family and the time that we get to spend together I could say family any day of the week, and it seems so big, it seems so generic. Try and find something that is specific to you. The second example I would give is when I had a call with my friend yesterday. Well, when it came to the call with my friend, although it was really assured it was only five minutes. I don't get to always connect with some of my friends because all of us are distanced away from each other. We're not always on our phones, and we're all doing their own thing. Me being able to connect with my friend asked him how everything has been going. I haven't seen him in around a month or so and just being able tohave that connection through face time, seeing his face and just being happy that he's being okay as well is this really small thing that encourages me to continuously right these things and be happier? And the third thing is actually going to be an idea Now. This idea came to me while I was watching a video from one of my favorite YouTubers, and the idea was instead of reading all of these massive books and pretty much just having to carry all of them, the physical books, my whole library back there instead, I should go and get a Kindle. Now I have had a Kindle before, and it's just this small idea that can actually improve my life a lot. And by me being able to write that down, I'm going to find a lot more satisfaction and also help me remember that idea for the future. Now, this idea I'm very grateful for because it's ultimately going to be a lot cheaper when I buy books later and also for the future future reference, I'm just gonna be able to carry it wherever I go. So I have all the books I have in the palm of my hand. So this problem is going to be what are you grateful for today? Now, normally, it would be a lot easier if you could just list anything in your life. I'm grateful for my friends, my family, something that happened four years ago. You could do that, but by digging deep into every single day, what am I grateful for today? Well, that ensures that you confined the positives in any day. Even if you have seemingly a terrible day. If you can find something positive a small, small positive, I'll be able to help you get some satisfaction and some meaning from every single day, just from changing it up from what am I grateful for? Two. What am I grateful for today? That is the problem. Make sure you keep it small, small things that are very easy to write down and really feeling the emotions of why you're grateful for those specific things. That was the problem for today, and I'll see you all in the next lesson. 4. Journal Prompt #3: in this lesson, we're going to be talking about How can I make tomorrow better? There is some discrepancies between some journalist that I've used before, and I've changed up the wording a little bit. One of the journals that I use and I won't name it, but it says How can I have made today better? Well, there's a change in the actual wording from the one that I proposed to the one that's on normal journal. So the one that we're proposing is how can I make tomorrow better? And that is saying that how can make tomorrow better than today because ultimately we can't change what we're gonna do today because it's already happened. However, if we can plan and set ourselves up for success tomorrow, then that insurers that will be able to make changes for the day, not reminiscing of how could I have made today better and having those specific regrets? Now you can set yourself three small things because if you have these massive, insurmountable goals of Okay, so tomorrow I'm gonna eat all vegan. Tomorrow I'm gonna go run a 10-K and having these really big goals is not the key towards building a progressive lifestyle. It's having these small things that you can ensure that you do every single day. One thing that I've noticed about myself and something that I could write on my nightly journal would be that in the morning. I feel like I have more energy when I push my eating window around two hours later. So usually I eat around nine or nine oclock, and if I push it two hours to around 11 o'clock, then that means that I have more energy. I feel more focused and usually for breakfast. I have sweets for breakfast, which ultimately has a higher glycemic index, which is not ideal. So what I would say is find something small that something small for me. All I need to do is write down. I will eat to eat my breakfast two hours later in the morning and simple just like that small tweak and two more. I can try that again, finding something that will help me move my life forward as you continuously make these small, small, incremental changes. It's not as you continue to make these small, incremental changes. Every single day, you're going to get 1% better every single day, and it's never these massive goals that will change you. It's the small progress every single day. So by doing this through your specific journal and being able to ask yourself truly, how can I make myself better today, tomorrow and moving forward? And by doing so, you'll undoubtedly become a better person regardless of what happens, just finding small things to be better at. 5. Journal Prompt #4: in this lesson, we are going to be talking about having a habit tracker and key reminders for yourself. Now this goes outside of the scope of what this course is going to entail. So I'd highly recommend checking out a YouTube video or specifically going and reading the book Atomic habits. That is a very good book, and ultimately this is where it talks about this specific idea. Now this idea itself is called a habit tracker, and you don't build a habit if you inconsistently do the habit because ultimately you need to build a habit to become automatic. Now there's been research saying that it takes 21 days to 180 days and really the main numbers around 66 days. And really, by being able to do something every single day, your brain doesn't need to think about it. We want to be able to create a have a tracker for your own journal, now out highly recommend, and I'm going to put it in the description and project notes. But I'm going to include a have a tractor and show it right here. But it should be a specific habit, and over a set amount of days you would give yourself in X or a check mark or a a mark for yourself to show if you have successfully done the habit or not. Now Jerry Seinfeld had done this, and what you said is he created a process called Don't Break the Chain and Have a Trackers are essentially that. What you would do is, Jason Felt, had a massive counter like on a wall, and it just went for essentially a year. And what we would do is he would have a marker. It was either red or black. Doesn't matter. And he told himself, Every single day, I am going to write one job. I don't know if it was one joke or however many jokes, but it was about it was in the scheme of writing jokes, for this case of this example, will talk about writing one joke now Jerry Seinfeld Every single day when he wrote a joke at the end of this day, you would put a big X, and as he continued at first, it seemed like a week than two weeks. It didn't seem that significant. Then he went on to a month And then he continued, moving forward. And as you see that visual representation of how many exes or marks that you have, it tells your brain like I'm such a mono role here. Why do I want to stop? And you'll start going out of your way to start instilling positive habits for yourself or kicking bad habits for yourself? So really, having this specific habit tracker is a very good visual way of seeing where your progress is within a specific habit. Now I would say that if you want to build a have it for the long run but highly say that have a specific calendar or a mark mark sheet that goes for more than 30 days, however, you can build it on your own for within your journal. It doesn't really take that long. I'd say 5 to 10 minutes. You can copy the example we have down below, but really just focus on one specific key habit for yourself. And let's say you want to establish writing in your journal every single day. Well, then you would write to yourself for your night journal. I will write in my night journal for five minutes and you'd write that as a key habit, and then every single day as you write it, you would cross it off every single day, and you can change the number at the numbers. Arbitrary. You can go for one minute to really start you off, and as long as you beat that first goal, you can surpass it. But as long as you meet that first threshold requirement, then you can truly move on. And I don't want you setting outrageously ambitious goals. Don't set more than three goals at a time, three habits at a time. It really is going to throw you off track. So that's the first requirement. Don't send more than three at a time and also make sure that they are tiny. They are small. There are so many habit books about this specific topic. There's atomic habits. There's tiny habits, big change. There's small changes that move. Something about that small changes that move. I don't know. It was something about having small habits. That is exactly true in this course. We're not going to cover have information, however, for this specific, have a tracker and prompt, I would say, set a very small have. It's something that you can do every single day. No matter what happens in a day, you can do it somewhat. Some examples would be things like I will write one minute in my journal, and that is it's easy. Everyone conduce to one minute. It doesn't matter how busy you are. You can squeeze out one minute in your day. The same is doing. I will do one push up, or I will walk outside for two minutes. It's initially getting through that first initial hump of establishing a habit and then being able to move forward from there. This prompt was going to be building a Have a tracker. I'll be sure to link a have a tractor down below, and you've seen one throughout the video itself, so you'll be able to either build it for yourself or printed out. Just insure that you can see it every single day for yourself and instill these small, manageable habits. Four years old, I'll see you all in the next life 6. Journal Prompt #5: in this lesson, we are going to be talking about setting goals and creating affirmations for yourself, whether you believe it or not, whether you think that it's all woo or if you think that there's no science back behind it , this we're gonna be talking essentially about the law of attraction and letting yourself subconscious work on your goals while you were sleeping. So the basis of this prompt is either you would write for yourself in your journal, a specific set amount of goals that you have for yourself. For example, Let's say I have three main goals for myself. The 1st 1 would be, I don't know, win and international competition. The 2nd 1 would be, What? What's a goal? Good. What's a good goal for me? Um right. Ah, 100 block post. Sure, let's do that. And three hit 1000 subscribers on YouTube. Thes three specific goals. Now these aren't My main goal is Justin example. So what I would do is at the end of every day, what I would do is to enable that my subconscious works for me. By the end of every night I would go, and by the end of every night. Take my journal and near the end of my journal out, right. I want to specifically, right, Ah, 100 block post. I want to win an international competition, and I want to gain 1000 subscribers by however long. And when you start writing these goals for yourself, it starts helping you work towards the specific goal while you're sleeping and there. I don't know if there's any signs to really back this up, but if you get time to think about it while you're sleeping than why don't you capitalize on that specific resource? Something that I do know is that there are two specific ways of thinking and thinking with your brain. First is going to be concentrated. So whenever you're writing a an exam, your super concentrated on the task at hand and there's gonna be something called defused mode of thinking, which is not really thinking about it. It's in the back of your head. Doing this and setting goals for yourself and writing down your goals. Your affirmations before you go to sleep is essentially using that defused mode of thinking . As you work on that diffuse mode of thinking, it's going to allow you to get new insights that you wouldn't have thought possible through concentrated roads of thinking, for example. For me, something that I like to do is right before I go to sleep. I like to write down my main five goals, and through these five goals, I would tell myself I would envision what it would feel like to get these specific things. This is the law of attraction. It's outside of the scope of this course, but I would imagine what it feels like to get those specific things. And as I'm sleeping as I'm sleeping, I would go and then use my diffuse mode of thinking and start thinking about new insights off how I would go and tackle those goals for me. I've woken up with new ideas of how I would reach that specific goal, and that is very, very helpful. If you have this specific resource for yourself to try and use for every single night, it's essentially 6 to 7 hours off thinking for yourself. So why don't you go and try it for yourself and be able to get new insights for your own life Now, no matter how unscientifically bound this. Maybe I do want to say just for you to experiment with, to try it out. And if it doesn't work for you, that's all right. You can skip this problem and use the rest of them. However, I would highly recommend just trying this out for a week, implementing it in your night journal and I would say 3 to 5 goals for yourself at the end of every night. You would write it in one of your sections for me. Let's say I would write 100 blogged articles not being able to, like consistently build them, hit 1000 subscribers on YouTube and also win an international competition. I don't know how I'm going to do it, but I'm telling my subconscious to be able to work away at it while I'm sleeping to find these new insights. This was the lesson about goals and setting up affirmations for yourself. I'll see you all in the next lesson, 7. Journal Prompt #6: So in this lesson, we're going to be covering a bonus tip for yourself. I've realized this after completely filming and editing everything. However, this is a bonus tip that I have implemented in my life. And I cannot tell you how much time I have saved and simply by doing this, this specific prompt is writing your to do list before the next day. Now out highly recommend going to my morning journaling to pair these two together. Now, in that specific course, we talk about having six specific to dues. Now, I would very much recommend that if you have possible to write your to do list your six to do list every single night the night before now you may be wondering that's that's extra work. Why would I do that? You can set up a routine for yourself before you go toe bed. And while you're writing in your journal, you write the sixth task for the next day. Now, this insurance that you have less decision fatigue in the morning, so you know, right when you wake up, you know what to do. And a lot of the times when we wake up, we're bogged down by like, Okay, what should I do? And then you have all these moving elements. You get stressed, but right when you wake up, if you do this, you'll know exactly what to do. You'll know how long to work on it, and you'll get to prioritize the things that are important to you. So let's say for me I have six specific things. I don't work on anything until I finish that for a specific thing. Now for me, let's say it's writing a book proposal. Very odd example. But I'm writing a book proposal. That's the first thing on my list I don't need to worry about at night. I don't need to worry while I'm sleeping that I don't have my to do list. Like, What am I gonna do tomorrow? I know, right? When I wake up after I do my morning routine, I am going to write and work on my book proposal. Write it up to 500 pages, and that is my first to do. That's all I need to know. And after that I can continue consulting my to do list, something that you can incorporate with this as well. I know, a lot of essentially billionaires like to do this where they like to go and start their day the night before before everything else has happened. Some things that I would say that this could include is first off. Of course, doing your to do list the night before next off is being able to then go and prep the clothes that you have beforehand. So what you're gonna wear tomorrow prep that up so you don't need to do any decisions in the morning or it's where the same thing like Mark Zuckerberg, whatever. Maybe. And the next thing could also be eating and having all of your meals prepped, knowing exactly what to eat the night before. So really, just being able to take all of the decisions out of your day and spend it mawr towards things are more that are more important to you on a day to day basis. So by doing these things while you are prepping the night before, it takes a lot less effort and a lot less brainpower for yourself. So you can conserve that mental energy for the future. And in the morning, if you don't, if you don't use the last two. That's completely OK, but I was very, very highly recommend setting up your to do list the night before. So not only will you be able to spend less time in the morning, but also be able to work on it while you're sleeping, letting your subconscious think about all of your to do's. This was the bonus lesson. I know it seems a little sporadic having this episode, and I don't include it in the other lessons. But this was something that I remembered, and I just had to get this out. So I hope that you enjoyed this lesson, and I hope that you enjoyed this course overall. 8. Conclusion: in this last thing, we're going to recap some of the final lessons that we have learned throughout this entire course. But the Night Journal in itself is a way to be able to capture all of your thoughts. And ultimately, all of the problems that I've talked about are setting yourself up for success the next day and being able to be prepared for getting yourself ready for the next day. Now, just as a reminder with these were the pumps that I've given threat discourse. First off was notes and writing down all of your emotions and things that you thought about or worried about at the end of the day and getting them out of your head onto a paper. Next is gratitude seeking three things in your life today and how even turning a small negative day into a positive day is possible by listing three things that you're grateful for today. Number three is how can I make to Morrow better, no matter how good today is, tomorrow can always be better by being able to give yourself a couple reasons why tomorrow will be better and setting yourself up for success by doing so will ultimately help you create a better day. The next prompt after that is habit tracker being able to track every single day how well you are moving towards a specific goal within your habits and seeing a visual representation of how far you are. So far, the last prompt that I have recommended is setting goals for yourself, writing down 3 to 5 specific goals for yourself and being able to review with them to let your subconscious think about them and work about them while you're sleeping. Now I cannot tell you how much a night journal has helped me with in my life. No matter how tired I felt every single day, I would always resort back to my night journal and being able to set myself up for the next day. So in the morning I would reduce decision fatigue and by being able to do something like that, I am then moving towards a quicker state into flow and letting every day be easier each and every single day. And by optimizing a night journal, you are essentially taking a step every single day towards becoming a better you Please go on. And if you have any questions. Go to the discussion and make sure that you go one video down to the class project, and I'm very excited to seeing you all there. 9. Class project: thank you all for taking the course. Now we get onto the class project for the class project. What I would say is you can check down below for the actual project, more detailed but every single day. Allow yourself to work on one prompt at a time. And when you get to the end of the prompts that and start working on incorporating all of them to gather and then work a week with the's prompts every single day using your notes using a gratitude, asking yourself how you can make tomorrow better your have a tractor setting goals. And when you include all of these within your night journal, then what I would say is, take your phone, take a photo of what a normal night day journal looks like for you and posted in the project classroom. Really, this is just a way to show some consistency with in your actual night journal. We're not here to judge each other on what our specific entries are, but rather to say that we've done it for at least a week, and we have the proof to showcase it. I'm very excited to see all of your projects down below, leave a review and also follow my account. So you know exactly when I post courses also use all of the feedback to make my courses in the future Better so, thank you all for taking this course. And I hope that you implement these night prompts into your life.