The Ultimate Guide to Journaling: Change Your Life in 2025

if there is one habit that I could give anyone who wanted to change their life going into this year it would be to keep a journal and I can say that because these are all the journals I've filled up over the last 10 years if this is your first time great if you've watched our little annual tradition here that we do for you on YouTube with this series great we'll catch you up to speed and how do you actually do this so I'll open up my journals hopefully you get something walking away from this video

either way okay [Music] when we're talking about why you should Journal we spend all day consuming other people's thoughts and it's a problem that's only getting worse and worse when you look at anxiety and depression and people feeling like they're strangers in their own body or they they don't accept themselves fully I wish I could be like that person I wish I could be someone other than who I am that's the root of suffering um is a lack of acceptance of who you are and I think it comes down to not spending any time consuming

your own thoughts boredom is bad now it's uncomfortable and any time we're uncomfortable we pull out our phone and we consume you know the next 60-second entertaining clip and hey I'm not above this I'm not like this pretentious on YouTube lecturing you this is the reason I love journaling because as I've gotten older and I've gotten inhabits of scrolling I've realized oh yeah I'm consuming my own thoughts less and less and other people more more and when you look at really original thought leaders or people that are influencing culture I'm not talking about how a

bunch of followers I'm talking about like leaders and influencers real ones they're people who really know themselves they have an inner Constitution and the way you develop that is by consuming your own sauce gets you comfortable with you and maybe this is the next reason you know I think that the world is moving so so so fast now um even content like this like you watching a YouTube video long form now this is unique and I was thinking about him like why does Netflix put out these like 10p part docu series that could just be

one part and then I'm like oh because most people AR like consuming it with 100% Focus they're consuming it with like 50% focus and then the other 50 is like scrolling attention spans shorter and shorter every day and a someone who's gotten sucked away in that and caught myself you know scrolling while I'm watching TV what really helps is slowing down and the way you slow down is to focus Point your focus like a magnifying glass on one thing and I find that when you just like journal on your thoughts and feelings and goals and

you know what we'll talk about in this video man it just takes all this like Focus that's just spread out everywhere and it's so fleeting you know you can't get anything going like rubbing two little kindling sticks together and there's no spark you take a magnifying glass and you concentrate all that focus on the one thing it lights up just like that and I think the place you do that is your Journal it's so cool to see what you wrote 5 years ago and yeah you could do this digitally but man the soul and aliveness

you get from seeing your own handwriting adds another element of realness and lastly success leaves Clues it's an old school self-improvement saying look at recorded history it's all been written down up until the last 100 years uh every invention we have came from from someone's Journal you know look at Da Vinci's journals where he's coming up with helicopters things that didn't even exist uh I think 10 pages of his journal got auctioned off for like $3.8 million or something crazy good with why wish should Journal you thinking about it you convinced really quick overview of

this method if this is your first time watching you've never done it you're wondering what it is how it's different 10 years ago I noticed that I was keeping a lot of journals I had a fitness book and then I would have notes in my phone and then maybe I had some ideas for a business and it was just chaotic and they were all over the place and so I I thought well what if I just take one big journal and I divide it up into six sections and I just make like six mini journals

in it I started doing that for a couple years and posted a video on YouTube about it and hundreds of thousands of people said it was useful um and they asked for more so that's how the six-in-one journaling method was born that's what I call it because there's six journals in in one now obviously this can be 3 in one 5 in one 4 in one the point is choose three sections three four sections in your life that you journal on or want to this could be business family and health great each one of those

is a mini Journal a section you organize this could be like notes that you're learning from videos or self-study the two other sections of this you have your front and your back cover and maybe these are more important than the actual what's in the journal and the reason I love swapping it out every single year we'll go over all that and set it up [Music] next so the front cover on this side I write all of the quotes that I'm learning that year or reminders to myself some examples the biggest problems in your life cannot

be solved they can only be outgrown all change starts with honesty only that which can destroy itself is truly alive another Yung one right there inside suffering is a seed of change leaders are followed Visions aren't stop asking why and start saying wow if you're thinking too much you're not acting enough just like again zingers bangers onliners things that you've probably heard me say in YouTube videos because I've spend all year just you know replaying those and then on this side is a few things I'll I'll mention here you know your name the year and

this number right here is a little dark but I find very inspiring and real so if I say the number 32850 what do you think that is well that's the amount of days you have from birth until 90 years old and most of us it's a big assumption that we get 90 good years cuz I think the average life expectancy is like 76 pair that with you know maybe you watch and have already live 20 30 40 plus years it really Narrows in the amount of days we have left and I write that in the

front cover of every Journal so this is 21,000 21500 21900 and then even all the way back oh yeah right here this is 2016 was the first year I did it it was 24,000 so it's like ticking you're probably in one of two camps the first is like oh my God why would why would you do that I do not want to see that no thank you but the second Camp is curious It's like Steve Jobs famously said that he would ask himself if this was the day I died would I be happy with what

I'm going to do today and that was where he sourced a lot of his motivation for creativity and Innovation locking eyes in the mirror and having a good heart tohe heart every day and I find that that reminder every day adds some urgency healthy urgency here I have strengths like a Myers Briggs uh ENFJ J there's a good chance that you are that if you're watching this because you tend to find and follow people who match your personality style and it tells you a lot about what you already knew about yourself but seeing it on

paper written out can be a trip and you could put some of that in the front cover some people get weird with personality tests they're like this test ain't going to tell me who I am I've never gotten that I've always been in the camp like more data the better you know I wear an aura ring I track every metric and I just love seeing data cuz it's objective and you can base a lot of cool decisions off of it so yeah I found that useful sometimes it'll be more full than this I I'd say

the last 3 years I've used that part A Little Less you liking this video smash that like button if you're digging it and then if you want our free 11 questions that are great for journaling I'll link that down below you get on our email list they're 100% free these are the 11 questions change your life and you just put that in your Journal you'll be off to a great start this year the back cover is where you write all your goals and I've developed a whole different system I call the manifesto um gave it

to the metamorphic clients and then I have a program dropping later this year most likely that'll teach you how to use that at the time of filming I haven't made that yet but I will this year this is where you put your goals for that year and you want it somewhere where they're staring you right in front of the face and you can access very quickly I I like to think of goals in three areas uh work rest and play think of it like a triangle that's an equilateral triangle and if any one of those

are lopsided or too much or too little it stops being a perfect triangle you need all of them to be balanced you've had times in your life where you've rested and played and then you're like dude I want some work something's missing here you know I'm feeling like a a sloth and have You' likely had times in your life where you've worked and rested a lot but there was no play and we call that burning out and then there's also been times where you've worked and played and there's no rest and you can't sustain that

the point is you need goals in all these areas so you prioritize it and so what I do is I just divide it up into work rest and play and I set three four goals in each of those again this is from 2020 my theory and philosophy and what I personally do has evolved a little but this is good enough to get started examples of work goals so for me being my own business those are a lot of metric based goals how many subscribers do you want what Revenue targets do you have are you launching

anything so for you this is your career this is how you make your money this is your purpose this is your mission anything that has a metric tied tied to it or any sort of like grind energy that you want to go after and um that you're outputting goes under a work section then you have things like rest so this is inward um instead of putting out you know you're you're going in um things like your body your energy um so for me this was like swimming a 100 times doing a detox getting a Bellon

rebounder meditating for 100 days uh getting to a certain body fat percentage or certain weight and then lastly you have your play goals this is where you get to have fun this is Adventure so any trips you want to take any toys you want to save up for and buy Personal hobbies that you want to take on you know maybe you're getting into Jiu-Jitsu this year um maybe you're taking a class maybe you're getting back into producing music when you associate fun what comes up for you that's where you would put it right there there's

two main reasons with goals the first is it gives you something to look forward to I can't like overstate how valuable this is if you know anything about dopamine what gets you motivated it's anticipation of rewards so when you have things to look forward to like o I have that class on Tuesday night or oo I'm going on that trip or ooh I'm working towards that outcome that I wrote in my goals dopamine dopamine dopamine motivation motivation motivation and you like the years you have goals versus the ones you don't I've had both I'm so

much happier on the years I have goals and it's not even getting it it's the progress towards it okay that's the second main reason you have goals is not even getting the thing but just the progress that it makes you feel that's the best feeling ever right when you look back year after year and you're just like it's it's not like this but it's it could be like this but the trend line is like this you're building that's amazing um and that's really where you start to see the whole picture looking back on your life

and why you worked so hard it's normally 5 years out it's not going to be right now it's going to feel like why am I doing this you know is this ever going to come true is this a pipe dream mean I've had that at so many times in my career with with what you're seeing now I'm just like yeah this is never going to happen but I kept going and then there were times where I'm like oh other people have it easier and I just kept going you know times I think it's all falling

apart and I'm a has been Fading Into irrelevancy and playing algorithms and I cringe at Old content I'm just like God oh this so embarrassing that's not even me why was I acting like you know and you just keep going and you don't quit and you start to see this line go up and it is so rewarding to be in a state of action and progress instead of being on the sidelines judging and waiting and talking you like who do you want to be do you want to be the guy in the game in the

arena or do you want to be on the sidelines critiquing everyone and you know saying how you could do it better or whatever I've been both and the person I am when I'm on the sidelines and judging people and I get that way if I don't you know have goals and I'm not progressing towards things I fall back into that like any of us do you get on the sidelines and like man it's easy to be a hater or man it's easy to be negative and that's an internal feeling you have projecting out to other

people but when you're in the game when you're in the taking action mode you don't have time to think about that and it's so fun you treat the people around you better when you're on your mission the anticipation of rewards working towards something that's why you have goals so there you go that's my little philosophy pitched to you to set goals if you haven't and again this year I'm creating a course um on this whole process how do you reinvent yourself um you know how do you do it in a sequenced process to go from

like bum like I don't have any goals dude to dude I feel awesome I'm I'm crushing it I have that anticipation I know maybe not exactly what I want to do but I have a direction to move in I'll link more info if that's available down below and if not just get the 11 questions you'll be on our email list and you'll be first to know we went all over the place today smash that like button if you got value from this video drop a comment if you're using this method love you appreciate you I'll

see you in the next one stop selling and start living peace