Journaling for Mental Clarity: Lecture Notes

Introduction

• Common Google Searches on Mental Health: E.g., "Why am I so anxious?", "Can't stop feeling sad", "How to stop panicking"
• Common Advice: Journal to improve mental health
• Purpose of Lecture: How to journal effectively for mental clarity, direction, and anxiety

Personal Backstory

• Year 2009: Struggling with serious mental health issues
  • Suicide attempt
  • Diagnosed with bipolar disorder
  • Overdose and parents’ divorce
  • Financial issues (house repossessed)
• Drug Problem: Developed a severe drug problem
  • Lost weight, friends, university

Discovery of Journaling

• Age 19: Started journaling by typing out every thought
• Impact: Provided mental clarity and peace
• Long-term Practice: 12 years of journaling, tool for problem-solving

Journaling Techniques

1. Journaling for Clarity

• Mind Dump: Write every thought, two methods:
  • One session: Write all thoughts at once
  • Continuous: Jot down thoughts throughout the day
• Personal Practice: Uses a cheap notebook, fills one page, 3 times a week

2. Journaling to Break Mindsets

• Exercises:
  • Imagine Six Impossible Things: Indulge in whimsy (e.g., camel skating over an exploding pigeon)
  • How Can I Make Someone Else Happy Right Now?: Shift focus from self (e.g., tell a friend you love them, send a meme)
  • Notice Something New: Draws attention to present (e.g., new objects in the environment)

3. Journaling for Daily Reflections

• Common Questions:
  • What excited me?
  • What drained me of energy?
  • What did I learn?
  • What are 10 things I'm grateful for?
  • How did I push the needle forward?
• Benefit: Learn about oneself over time (e.g., energy drains identified)

4. Journaling for Habits and Lifestyle Audit

• Technique: Divide page into three columns:
  • Actions
  • Worst Version of Myself
  • Best Version of Myself
• Daily Assessment: List actions, assign negative/positive points based on alignment with personal goals

5. Journaling for Bad Events

• Questions:
  • What happened objectively?
  • What did I make it mean?
  • How would I comfort a friend?
  • How is this the best thing that ever happened to me?

6. Journaling for Anxieties

• Technique: Divide page into three columns:
  • Fears
  • Fixes
  • Outcome I’d bet on
• Example: Anxiety about sharing art online
  • Break down fears
  • Create basic strategies
  • Determine likely outcomes to combat catastrophizing

7. Journaling for To-Do Lists and Direction

• Steps:
  • Create a scattered list of tasks
  • Use questions to prioritize (e.g., What is non-negotiable? What is exciting?)
  • Apply Tim Ferriss’ questions:
    • What makes everything else easier?
    • What would I fight to get back?
    • 80/20 Rule: What activities produce the most results?

8. Journaling for Decision Making

• Questions:
  • What is the decision/problem?
  • What are the options?
  • 60-Second Decision: If time-bound, what would I choose?
  • Could I live with this outcome?
  • What would it look like if it were easy?

9. Journaling for Life Direction

• Method: Use a graph metaphor to determine life direction
  • Questions: What did I want 5 years ago? What do I want now? What do I want in 5 years?
  • Final Question: If I knew I couldn’t fail, what would I do?

Book Announcement

• Title: Yet to be specified
• Content: Chaotic guide to mental clarity with journaling exercises
• Release: Available for pre-order, out in October

Conclusion

• Encouragement: Use techniques that work, leave the rest
• Call to Action: Subscribe and try out the techniques
• Final Note: Have a great day!