Change Your Life by Journalling in 2025

Hey friends, welcome back to the channel. So if there is one single habit that's most changed my life, that habit is journaling. I've been journaling pretty consistently since like 2015, and I can attribute so many of the good things that have happened in my life as a result of journaling consistently. Now you might be thinking that you don't have time for journaling, what good is writing about your thoughts and feelings you're gonna do anyway. Maybe you've tried it a couple of times and it hasn't really worked for you. But something that I put a lot of money on is that if you approach journaling in the right way, then I can basically guarantee that it can change your life for the better. So in this video, I wanna share the why behind journaling, why it's such a powerful tool for changing your life. We're gonna talk about how to actually journal and the three levels of journaling. And along the way, I'm gonna be sharing a bunch of different powerful questions and journaling prompts that I find incredibly useful for driving positive change in my life.

嗨，朋友们，欢迎回到这个频道。如果说有一个习惯对我生活改变最大，那就是写日记。我从2015年开始就一直比较稳定地写日记，我能把生活中很多好事的发生归功于持续写日记。也许你会想自己没有时间写日记，写下自己的想法和感受到底有什么用呢。可能你也试过几次，但没有什么效果。不过，我敢肯定，如果你用对了方法来写日记，它肯定能改善你的生活。所以在这个视频中，我会分享写日记的原因，为何它是一个改变生活的强大工具。我们将讨论如何实际写日记以及日记的三个层次。在这个过程中，我会分享一些能够推动我生活向好发展的强力问题和写日记提示。

So broadly, there are three main reasons where journaling is incredibly effective. Firstly, it's a nice way to look back on your memories. If you write about what you've been up to and how you've been feeling, it's super nice. I now look back from journal entries for the last like eight years and I can see what I was doing on this day. A year ago, two years ago, four years ago, five years ago, and it's really cool to see the progression of my life.

大体上，日记有三个主要的原因让它非常有效。首先，它是一个很好的方式来回顾你的记忆。如果你写下你最近在做什么以及你的感受，这非常美好。我现在回顾过去八年的日记，可以看到我在这一天做了什么。一年前、两年前、四年前、五年前，这样看着自己生活的变化真的很有趣。

But then we've got reason number two, which is even more powerful, which is that journaling helps you take control of your own thoughts and your own mind. Now, especially if you're prone to stress or worry or anxiety or fear, or you're letting fear of judgment and fear of failure and fear of self doubt, you're letting these things hold you back from doing the things that you really want to do. The reason for that is that your mind has a thought like, I don't know, I'm unworthy, I'm not good enough, I'm unloved, I'm not good enough to do this thing. And because the mind is so powerful, it can immediately marshal up evidence to support that limiting belief.

然而，我们还有第二个理由，这个理由更有力量，那就是记日记能够帮助你掌控自己的思维和思想。尤其是当你容易感到压力、担忧、焦虑或恐惧，或者因为怕被别人评价、害怕失败、缺乏自信，而让这些恐惧阻碍你去做真正想做的事情时，记日记就显得尤为重要。其原因在于，你的大脑可能会产生一些念头，比如“我不知道，我不值得，我不够好，我不被爱，我做不好这件事。” 而由于大脑的强大，它可以立刻找到证据来支持这些限制性的信念。

Now, the benefit of journaling is that by writing the stuff down, by writing down your thoughts and feelings, you cut through the BS that the mind is very good at generating. And when you see these thoughts written down on paper, it's easier to not believe them so much because our minds can lie to us. Our mind is ultimately a survival machine that's just trying to keep us out of danger. And the more you write about your thoughts and feelings, the more of this sort of detachment you get from it.

现在，写日记的好处在于，通过把事情写下来，把自己的想法和感受写下来，你可以穿透大脑擅长创造的“胡思乱想”。当你把这些想法写在纸上时，就更容易不那么相信它们，因为我们的头脑有时会对我们撒谎。我们的头脑最终是一个生存机器，它只是试图让我们远离危险。而你写得越多，就越能从这些想法和感受中获得某种程度的抽离感。

You stop identifying so much with your thoughts and feelings. And this really helps for people who are struggling with anxiety or fear or unworthiness or lack of self love, which to some degree is literally everyone on the planet. But the third, and I think the most important benefit of journaling is that journaling can completely change the way that you approach your life. So how does this work? So let's imagine this kind of diagram. And it's pretty uncontroversial to say that our results and the outcomes that we get from life are broadly correlated with what actions we consistently do.

你不再过于认同自己的想法和情感。对于那些正在与焦虑、恐惧、自卑或缺乏自爱作斗争的人来说，这非常有帮助。而实际上，这些问题在一定程度上是全世界每个人都会遇到的。但第三点，我认为写日记最重要的好处是，它能够彻底改变你对生活的态度。那么这是怎么实现的呢？可以想象这样一个图表：我们生活中获得的结果和成果，基本上都与你持续采取的行动密切相关。

So in a way, actions lead to results. If, for example, you eat well and you exercise regularly, then the result is that you're gonna be fairly healthy and fit. But what is the thing that leads to the actions? Well, I would argue that that thing is decisions. Initially, before taking an action, you decide what decision to take and then that decision dictates the actions and then the actions lead to the results.

所以，从某种意义上说，行动会带来结果。比如说，如果你吃得健康并且经常锻炼，那么你就会变得相对健康和健壮。但是什么导致了这些行动呢？我认为，是决策。在采取行动之前，你首先要做出决定，然后这个决定决定了你的行动，接着行动就带来了结果。

For example, for me, the decision to start this YouTube channel six and a half years ago dictated the actions that you making videos consistently, which has led to the results of my life being completely transformed. Whether you decide to take this job or that job, whether you decide to marry this person or that person, whether you decide to move to this city or that city, completely changes the direction of your life. But there's one thing that's upstream of decisions and that is thoughts and feelings.

例如，对我来说，六年半前开始这个 YouTube 频道的决定决定了我持续制作视频的行动，这彻底改变了我的人生。无论你决定选择这份工作还是那份工作，决定和这个人还是那个人结婚，决定搬到这个城市还是那个城市，都会彻底改变你人生的方向。但有一件事在这些决定之前，那就是思想和感受。

Now within thoughts and feelings, we've got beliefs, which are just thoughts and feelings that we identify with very strongly. And then we also have the stories that we tell ourselves about our life and about our place in the world. And then we also have the day to day thoughts and feelings that we all experience. And all of these things combine our beliefs, our stories and our thoughts and feelings to lead to certain decisions.

在我们的思维和情感中，有一些信念，这些信念其实就是我们非常认同的想法和情感。然后，我们还有关于生活和自己在世界中位置的自我故事。此外，我们每天都会经历各种想法和情感。所有这些，即信念、故事以及思维和情感的结合，都会引导我们做出某些决定。

For example, for you to make the decision that you're gonna start your own business, you have to have the thought that that would be a cool thing to do, you've got to have the feeling of self-confidence, you have to have the thought of like what the concept is, what the business model is gonna be. You have to have a bunch of thoughts, feelings and beliefs in order to get to the decision and then that decision to take your actions and then those actions completely change your life.

例如，要决定开始自己的生意，你首先需要认为这是一件很酷的事情；其次，需要有自信的感觉；然后，需要明确业务的概念和商业模式。你需要一系列的想法、感觉和信念才能做出决定，接着这个决定会促使你采取行动，而这些行动将彻底改变你的生活。

So why are we talking about all this stuff and where does journaling fit in? Well, journaling is how we understand our thoughts and feelings because journaling is literally the process of writing down our thoughts and feelings so that we can interrogate them, so that we can ask questions of ourselves and so that we can get clarity on what are the stories and beliefs and thoughts and feelings that we actually have.

那么，为什么我们要讨论这些内容？写日记在其中有什么作用呢？其实，写日记是我们理解自己思想和情感的一种方式。写日记的过程就是把我们的思想和情感记录下来，这样我们就可以询问自己，进一步弄清楚我们真正的故事、信念、思想和情感。

Now, other than journaling, there's another really cool tool that I use to help me figure out what I've actually been doing with my time and that is RISE who are very kindly sponsoring this video. Now, I've been using RISE every single day since November of 2021. So it's been almost two years since I started using RISE and it's a fantastic cross-platform apps that tracks your time across any website or any app that you're using. And so without having to think about it, you can see how productive and intentional you're being when spending your time. Like I can show you how much time you spent on Zoom calls, how much time you spent on Notion writing stuff, how much time you spent on Google Docs, how much time you spent on YouTube and Netflix and Disney Plots and all this other stuff and it helps you track how many hours you've worked across the whole week.

现在，除了写日记外，我还使用另一种非常酷的工具来帮助我了解我的时间都用在哪里了，那就是RISE，他们非常友好地赞助了这个视频。从2021年11月开始，我每天都在使用RISE，到现在已经将近两年了。RISE是一款非常棒的跨平台应用，能追踪你在任何网站或应用上的时间。这样你不需要多费心思，就能看到自己在如何高效和有目的地利用时间。比如，它可以显示你在Zoom会议上花了多少时间，在Notion上写作用了多少时间，在Google Docs上花了多少时间，以及在YouTube、Netflix和Disney+等其他平台上花了多少时间。它还能帮助你追踪整个星期你一共工作了多少小时。

It gives you reminders if you've been working for more than 50 minutes of when you need to take a break and I really like it as a way of helping me understand what I've actually done with my time and sometimes I'll even screenshot the RISE window and chuck it into my journaling app of choice, which is day one. And actually, I liked the apps so much that I reached out to the founders and asked if I could invest in it. And so we as a company are now angel investors in RISE because we believe in it so much and because it's just great.

它会在您工作超过 50 分钟时提醒您需要休息，我非常喜欢这种帮助我理解时间使用情况的方法。有时我甚至会截取 RISE 窗口的屏幕，将其保存到我选择的日记应用程序中，这个应用程序就是 Day One。实际上，我非常喜欢这个应用程序，以至于联系了创始人，询问是否可以投资。因此，我们公司现在是 RISE 的天使投资者，因为我们非常相信它，而且它真的很棒。

So if any of that sounds up your street and you would like a really effective and low friction way to track your time and figure out how you're spending your time and whether you're spending it intentionally, then head over to RISE.io forward slash Ali Abdahl. And if you use that link or you use the code Ali Abdahl, then you can get 25% your first three months. So thank you so much, RISE for sponsoring this video and let's get back to journaling.

所以，如果这些听起来对你有帮助，并且你希望有一种非常有效且轻松的方法来跟踪和了解你的时间花费，以及是否有意地使用时间，那么可以访问 RISE.io/Ali Abdahl。如果你使用这个链接或者使用代码 Ali Abdahl，就可以在前三个月享受 25% 的折扣。感谢 RISE 赞助这个视频，现在让我们继续回到写日记的话题。

Let's not talk about how to journal in the three levels of journaling. So level one is the most basic form of journaling and this is where you just write down what are the things you have done today. Now, one of my favorite ways of doing this is from this book, Story Worthy by Matthew Dix, which I read in 2020 and was the best book that I read that year, hands down. Now Matthew Dix is a world champion storyteller. He's won competitions like world competitions for the thing, which are apparently a thing. And one of the exercises that he uses to tell better stories is called homework for life.

让我们不去讨论如何在日记的三个层次上写日记吧。第一个层次是最基本的记录形式，就是简单地写下今天你做了哪些事情。我最喜欢的一种方式来自一本书，名为《Story Worthy》，作者是Matthew Dix。这本书我在2020年读过，是我那一年读过的最好的一本书。Matthew Dix是一位世界级的讲故事冠军，他赢得了很多比赛，甚至是世界级的比赛。而他用来讲更好故事的一种练习叫做“生活作业”。

And the idea behind this is that at the end of every day, you ask yourself, what was the most story worthy thing that happened to me today? And you just write this down as a maximum of two sentences and you kind of imagining if I had to tell a five minute story about something that happened today, what would that be? Now Matthew writes, not every day contains a story worthy moment for me, but I found that the longer I did my homework, the more days it did contain one. And my friend Plato has said that I can turn the act of picking up a pebble from the ground into a great story. Neither of these statements is true. The truth is this, I simply see more story worthy moments in the day than most people. They don't go unnoticed as they once did.

这个想法是，在每天结束时，你问自己今天发生了什么最值得讲述的事情？然后把它记下来，最多两句话。同时想象一下，如果我要用五分钟讲述今天发生的事情，那会是什么？ 现在，Matthew 写道，并不是每天我都能遇到值得讲述的时刻，但我发现，随着我更多地练习，更多的日子里都出现了这样的时刻。我的朋友Plato说，我可以把从地上捡起一块石头的行为变成一个精彩的故事。这两句话都不是真的。真相是这样：我只是比大多数人能在一天中看到更多值得讲述的时刻。它们不再像过去那样被忽略。

I discovered that there is beauty and import in my life that I never would have imagined before doing my homework and that the small, unexpected moments of beauty are oftentimes some of my most compelling stories. And what I love about the homework for life strategy, which admittedly I've been fairly on and off doing since 2020 since reading the book, but in the months where I've actually been sticking to this consistently, I have found that it's actually increased my appreciation for life because now I remember the small details. If I think back to what I did last week, I'm like, I have to look at my calendar. I'm like, I'm not here when I last week. I've no idea what I did last month.

我发现，在完成作业的过程中，我的生活中有一种之前从未想象过的美和意义，这些意想不到的小美好时刻常常成为我最吸引人的故事。我喜欢这个“生命作业”策略，虽然自从2020年读完那本书以来，我对这个方法的实践时断时续，但在那些坚持下来的月份里，我发现它确实增加了我对生活的欣赏，因为现在我记得那些微小的细节。如果我回忆上周做了什么，我可能需要查看日历。我甚至对上个月做过的事情一无所知。

But when I look back through my journal, I can see, ah, that was the day that this happened. That was the day that happened. That's fun. That was a cool thing that happened here and there and there and there and there. And you could take this a step further. You could talk about what you've learned that day. You could talk about any new people that you've met. You could talk about something that surprised you. But this is a fairly straightforward way of getting started with journaling. You just open up a journal. It can be physical. It can be digital. You can use an app. I like the app a day one. I also like pen and paper journaling. And you just start writing about a few things that happens that day.

但是，当我回顾我的日记时，我可以看到，啊，那是这件事情发生的那一天。那是那件事情发生的那一天。真有趣。在这儿、那儿都发生了很酷的事情。你可以更进一步，你可以写下那天你学到了什么，认识了哪些新朋友，或是有什么让你感到惊讶。但这其实是一个开始写日记的简单方法。你只需打开一个日记本，它可以是纸质的，可以是电子的，你也可以用一个应用程序。我喜欢使用“Day One”这个应用程序，也喜欢用笔和纸写日记。你只需开始写下当天发生的一些事情就行了。

All right, next we have a strategy from this book, the artists way by Julia Cameron, a spiritual path to higher creativity. It sounds a bit woo, but this is like such a fantastic book and like almost every creative person that I've ever met has read this book and swears by the methods that Julia Cameron talks about. But in this book, there was a technique called morning pages, which you might have come across before. Basically the idea is that every morning you just write out three pages by hand, ideally, of just whatever is on your mind.

好的，接下来我们要介绍一本书中的策略，这本书是朱莉娅·卡梅伦所著的《艺术家之路：通往更高创造力的精神之路》。听起来有点玄乎，但这本书真的非常棒，我几乎遇到的每一个搞创作的人都读过这本书，并对朱莉娅·卡梅伦所讲的方法高度推崇。在这本书中，有一种名为“晨间书写”的技巧，你可能以前听说过。这个方法的基本思路是，每天早上手写三页纸，内容可以是脑子里想到的任何东西。

Now when I do my morning pages, I get up my notebook and I start with the phrase, today is going to be a great day. If I don't know what else to write, I'll say it's 10.38 on a Monday morning and I'm sitting on the dining table in the house. The sun is streaming in and dot dot dot dot dot. And I'll just start writing. And I find that on the days that I do this, a, my mind feels less scattered because I've taken the time to kind of offload some of my thoughts onto the page.

现在，当我写晨间日记时，我会拿起我的笔记本，并以“今天会是美好的一天”这句话开头。如果我不知道写些什么，我就会写“现在是周一早上的10:38，我正坐在家里的餐桌旁。阳光洒进来……”然后我就开始写。我发现，每当我这样做的时候，一方面，我的思绪会不那么分散，因为我花时间把一些想法倾诉到纸上。

And I also come up with really interesting ideas for videos or for writing or for work. And it's just taking that 20 minutes in the morning, sometimes 15 minutes, sometimes less to just write down some thoughts. And morning pages is another fantastic way of getting started with journaling. You don't have to start with three pages, it might be a bit much. You could even start with three lines. You could start with half a page. You can start with the whole page. But the point is that there's all these different ways of journaling, but the objective of all of it is to just get thoughts and feelings down on the page and it doesn't really matter what format that takes.

我也经常会想出一些很有趣的视频、写作或工作点子。这通常是在早上花上20分钟，有时候15分钟，或者更短的时间来写下一些想法。晨间笔记是开始写日记的另一种极好的方式。你不需要写三页纸，那可能太多了。你可以从写三行开始，或者半页，甚至一整页。不过重点是，不管是哪种形式，写日记的方法有很多种，目的就是把自己的想法和感受记录下来，形式并不重要。

So that was level one. Level two of journaling is where you are writing about how you're feeling. And there's actually quite a lot of scientific evidence around these forms of journaling and there's two that I want to talk about in particular. So firstly, have a look at this study from 2015 that was published in the Journal of Social and Clinical Psychology. And in this study, the researchers were looking at the effects of expressive writing, which is a form of journaling.

所以这就是第一阶段。第二阶段的日记书写是记录你的感受。而且关于这些形式的写作其实有很多科学证据，我特别想谈谈其中的两个。首先，让我们看看2015年发表在《社会与临床心理学杂志》上的一项研究。在这项研究中，研究人员研究了表达性写作的效果，表达性写作是一种日记书写的形式。

So they recruited 70 students and they randomly chose 35 of them to write expressively about a past painful event and they got the other 35 to write about a neutral topic. And the really cool thing was that four months later, they followed the students up and they found that the students who were in the expressive writing category, they seemed to have better mental health and were less stressed than the students in the other category who just wrote about a neutral event. And the theory behind expressive writing is that if you spend some time just writing about any kind of painful or negative or traumatic event, it helps you understand your own thoughts and feelings about it.

他们招募了70名学生，并随机选出35人让他们写下关于过去痛苦事件的表达性文章，另35人则写关于中性话题的文章。非常有趣的是，四个月后，他们对这些学生进行了跟进调查，发现那些参与表达性写作的学生在心理健康方面似乎更好，压力也比只写中性话题的学生更小。表达性写作背后的理论是，通过写下任何痛苦、负面的或创伤的事件，可以帮助你更好地理解自己的想法和感受。

And once you understand your own thoughts and feelings about it, those thoughts and feelings are less prone to cause you stress, worry, and anxiety. Now for the second form of journaling about feelings, have a look at this 2017 study that was published in the Journal of Happiness Studies. And this was a very simple study where they recruited 91 participants and they split them into a few different groups.

一旦你了解了自己对此事的想法和感受，这些想法和感受就不太容易让你感到压力、担忧和焦虑。现在，来看看关于情感记录的第二种形式，有一项2017年发表在《幸福研究杂志》上的研究。这个研究非常简单，他们招募了91名参与者，并将他们分成几个不同的小组。

Now the first group was the Gratitude Journaling Group and they were writing about events or people that they were grateful for. And then there was a control group and they were just asked to write about what they did today, which is basically level one of journaling. And they were just asked to do this four times in total across a two week period. This is not very much time at all.

现在，第一个小组是感恩日记小组，他们写的是让自己感到感激的事件或人。然后，还有一个对照组，他们只是被要求写下他们今天做了什么，这基本上是日记的初级水平。他们整个两周期间总共被要求做四次。这实际上并没有花费很多时间。

But then when the researchers followed up a month later, they found that the people who did just gratitude journaling, they seemed to have higher happiness ratings and also rated their relationships with their friends as being stronger than the people in the control group. And the theory here is that by journaling about the things that you're grateful for and writing them down, this gratitude journaling helps focus your attention and appreciation of the good things that are happening in your life. And because our subjective experience of life is so massively colored by the things that we pay attention to, it means that you just end up becoming happier and just have way better mental health, which is fantastic.

但是，当研究人员一个月后进行跟踪调查时，他们发现仅进行了感恩日记的人似乎拥有更高的幸福感评分，并且他们对与朋友的关系评价也比对照组强。理论是，通过记录你感激的事情，感恩日记能帮助你集中注意力，欣赏生活中发生的美好事物。因为我们对生活的主观体验很大程度上受到我们关注事物的影响，这意味着你最终会变得更快乐，心理健康也会变得更好，这真是太棒了。

And there was one study that I even read that showed that five minutes of gratitude journaling in the morning every day has the same effect as doubling your salary if we're looking at the impact on happiness. Now there's a few different ways that you can prompt yourself to do this exercise. So a really simple one would be to just pause this video right now and just imagine what are three things that you're grateful for? It can be literally anything you want. And if you're looking for something a little bit more in depth, I really like John Gottman's approach to this. John Gottman, I interview him on a podcast. He's a world-famous researcher in the world of relationships. And he's got this, I appreciate exercise that apparently really helps for building closer relationships.

有一个研究表明，如果从影响幸福感的角度来看，每天早上花五分钟写感恩日记产生的效果，跟工资翻倍的效果相同。有几种简单的方法可以提示自己做这个练习。其中一个非常简单的方法是，现在暂停这个视频，想象一下你感恩的三件事，可以是任何事情。 如果你想进行更深入的练习，我很喜欢约翰·戈特曼的方法。约翰·戈特曼是一位世界著名的关系研究专家，我曾在播客中采访过他。他设计了一个“我欣赏”练习，据说对建立更亲密的关系非常有帮助。

First, that you think of someone in your life that you want to express gratitude towards. Then you pick three qualities that characterize this person. And in the worksheet, he's got a long list of different qualities just to make it easier to choose because sometimes it can be hard to come up with the right words. And then you write down the three qualities that this person displays and write about a time in which they displayed their quality. And so we'll put on screen an example of what this could look like. Then the final thing is to be brave and to actually share what you've written with the person in question. And this is where this becomes really powerful because now it's not just gratitude that you're doing for your own sake, but you're also sharing with someone else.

首先，你要想一个你生活中想表达感激之情的人。然后选择三个能代表这个人的特质。在工作表上，有一个长长的不同特质的列表，这样更容易选择，因为有时候想出正确的词语会很困难。接着，你写下这个人展现的三个特质，并描述他们何时表现出这些特质。接下来，我们会在屏幕上展示一个可能的例子。最后一步是勇敢一点，将你写下的内容分享给这个人。这使得整个过程更有力量，因为这不仅仅是为了你自己表达感激之情，同时也是在分享给他人。

And as you're watching this, you're probably thinking, oh my God, that feels crayon, like I can possibly do that. It feels a bit too much. But imagine if one of your best friends were to say to you, hey, look, whatever your name is, I was just doing some journaling and I just wanted to say, I really appreciate these three qualities about you. You're thoughtful, you're caring and you're very generous. And here are the ways in which you show those qualities. And I just wanted to share that with you because I really appreciate you in my life. That would feel freaking phenomenal, wouldn't it?

当你在观看这个内容时，你可能会想：“天啊，那感觉就像小孩子涂鸦，我怎么可能做到呢？这感觉有点过于复杂。” 但想象一下，如果你最好的朋友之一对你说：“嘿，不管你叫什么，我刚刚在写日记，我想说的是，我非常欣赏你身上的三个品质：你很体贴，你很关心他人，而且非常慷慨。这是你展现这些品质的方式，我只是想和你分享，因为我真的很珍惜你在我生活中的存在。” 这样听起来是不是让人感到特别美妙呢？

And then finally, we come to level three of journaling, which is I think the most powerful. And that is where you journal about what you should do, what direction you want to go, what decisions you want to make, and what actions you should take in the here and now. Now, there's a few different ways of doing this and this is where prompts are particularly powerful. And one thing I like to do is collect the most powerful questions and the most powerful journaling prompts that I can find across different places.

最后，我们来到日记书写的第三个层次，我觉得这是最强大的层次。在这个层次，你写下自己应该做什么，想要走向何方，想做出什么决定，以及在当下应该采取哪些行动。有多种方式可以进行这种书写，其中提示特别有用。我喜欢做的一件事是收集各个地方最有力量的问题和日记书写提示。

And I actually put all of these into a single Google Doc that I always keep up to date. So if you'd like access to that, you can click the link down below. I'll send it to you completely for free. And then it'll be updated whenever I come across new powerful questions. So you can check that out if you like. Okay, so one prompt that you can do is called the Odyssey Plan. That's one of my favorite prompts. I love this. This is from the book of designing your life. And basically the idea is that you write down, what does my life look like five years from now if I continue down the same path? And then you journal about that for a bit.

我实际上把所有这些内容都放在一个Google文档中，并且我一直保持更新。所以如果你想要访问这个文档，可以点击下面的链接。我会免费给你发送。每次我发现新的强有力的问题时，都会更新这个文档，所以如果你有兴趣，可以查看一下。 好，现在我介绍一个你可以做的练习，叫“奥德赛计划”。这是我最喜欢的练习之一，灵感来自《设计你的人生》这本书。基本的想法是，你写下：如果我继续沿着现在的道路前进，五年后的生活会是什么样子？然后，你可以就这个话题写一会儿日记。

Then you ask yourself, okay, what does my life look like five years from now if I take a completely different path and you journal about that for a bit? And then you ask yourself, what does my life look like five years from now if I take a completely different path? But if I'm not worried about money and I'm not worried about what other people will think of me and the new journal about that, it takes a while. It's a bit intense. A lot of people are like, oh, I don't want to do this because it feels hard. I don't have time. But genuinely doing this exercise in 2019 was what fundamentally prompted me to leave medicine.

然后你问自己，好，如果我选择一条完全不同的道路，我五年后的生活会是什么样子的？你可以先就这个问题写写日记。接着你再问自己，如果我不担心钱，也不担心别人怎么看我，那么五年后的生活会是什么样子的？然后再次写日记。这需要一些时间，也比较有挑战性。很多人会觉得，哦，我不想做这个，因为感觉很难，我也没时间。但实际上，是在2019年做的这个练习，真正促使我决定离开医学领域。

Option number two, there is something called the Wheel of Life, which is basically where you split up life into like eight, nine, 10 different components and you just rate how happy you are, how satisfied you are with your life across these different domains. And the idea is you've got your wheel, you split up your circle into a bunch of the different categories and you just rate out of 10. Like if you had to pick a number, how satisfied are you? How aligned do you feel with that particular domain of your life? And again, this is helpful because the numbers don't lie. And secondly, you can do this exercise multiple times throughout the year and you can see how your numbers change over time. And generally when you see the numbers, you're like, oh crap, I've only got a three out of 10 for like my friends category. Hmm, it's probably cause I haven't seen my friends enough. Cool, what can I do to make this go from a three to a five and then you take some actions and this is where journaling becomes very effective because now the journaling that you're doing is not just about understanding your thoughts and feelings although that's important. It also then helps you figure out what actions you can take in the here and now to make a change.

选项二，我们可以使用所谓的“生命之轮”，大致就是把生活分成八、九、十个不同的领域，然后评估自己在这些领域中的幸福感和满意度。这个想法是把一个圆圈分成多个不同的类别，分别打分，满分是10分。比如，如果你必须选一个数字，你在这个生活领域的满意度是多少？这种方法有帮助是因为数字很直观。而且，你可以在一年中的多个时间点进行这个练习，观察你的分数如何变化。通常，当你看到这些数字时，比如在“朋友”这一栏只得了3分，你可能会意识到，嗯，可能是因为我最近没怎么见朋友。于是你会想，我能做些什么把这个得分从3分提高到5分呢？然后你采取一些行动来改变这一状况。这时，写日记就变得非常有效，因为你不仅仅是在理解自己的想法和感受（虽然这很重要），而且也在帮助你找出可以立即采取的行动来进行改变。

Another good prompt is what I call the 12 month celebration. By the way, I talk about a bunch of these in my brand new book, Feel Good Productivity. It's in the final chapter. This is a book about how to do more of what matters to you. So if you're interested, you can check it out. Link down below, feelgoodproductivity.com available in all bookstores. But another prompt that I really like is the 12 month celebration, which is 12 months from now in the different components of life, what would I like to be celebrating with a friend? For example, I'd like to be celebrating that for the last 12 months, I've been hitting the gym consistently three times a week. I might like to celebrate that I've got engaged. I might like to celebrate that I started my first business. I might like to celebrate that I decided to ask for that raise at work. And again, by projecting yourself forward by asking yourselves these questions, it helps inform what actions you would like to take in the here and now.

另一个不错的提示是我称之为“12个月庆祝”的方法。顺便说一句，我在新书《感觉良好的生产力》的最后一章中谈到了许多类似的方法。这本书讲的是如何做更多对你来说重要的事情。如果你感兴趣，可以查看一下，链接在下面，feelgoodproductivity.com，全书店有售。回到“12个月庆祝”：这指的是在未来12个月后的生活各个方面，我想和朋友庆祝什么。例如，我希望庆祝在过去的12个月里，我每周坚持去健身房三次；或者庆祝订婚了；或者庆祝创办了自己的第一家公司；又或者庆祝勇敢地在工作中要求加薪。通过这样设想未来，问自己这些问题，有助于指引我们现在需要采取的行动。

Now, one of my favorite exercises when it comes to journaling is Tim Ferriss' fear setting exercise. Again, all of these prompts are in the Google Doc link down below if you wanna check it out. But I really like the fear setting exercise because this is fantastic if I'm worried about doing something. And so you're asking, what is the worst thing that will happen if I do the thing that I fear doing? What can I do to prevent each of the worst things from happening? If the worst case scenario happened, what can I do to repair it? What are the benefits of an attempt or partial success? If I don't do the thing that scares me, what will my life look like in six months, one year and three years? Asking yourself these questions for just 10 minutes can genuinely be 10 minutes that completely changes your life. Because if you decide to do the thing, to quit the job, to go on that holiday, to ask that person out, to propose to that person, to start that business, whatever the thing might be.

现在，我在写日记时最喜欢的练习之一是Tim Ferriss的"恐惧设定"练习。再次提醒，如果你想查看，所有这些提示都在下面的Google Doc链接中。但我非常喜欢这个"恐惧设定"练习，因为当我对做某事感到担忧时，这真的非常有效。你需要问自己，如果我去做这件让我感到恐惧的事情，最糟糕的结果会是什么？我该如何预防这些最糟糕的情况发生？如果最坏的情况发生了，我该如何补救？尝试或部分成功的好处是什么？如果我不去做这件让我害怕的事情，我的生活在六个月后、一年后和三年后会是什么样子？只花十分钟问自己这些问题真的可以带来改变人生的十分钟。因为如果你决定去做那个事情，比如辞职、去度假、向那个人表白、求婚、创业，无论是什么事情，这些问题都能帮助你理清思路。

If you decide to do it, the decision then dictates your actions, your actions dictate your results, and then you'll look back and you'll think, damn, that decision completely changed my life. And so when I say that journaling can change your life, I'm not being like, click baity about it. That's not the objective. Literally, the right decision can genuinely change the entire course of your life. There's another strategy that I've been experimenting with recently and that comes from Alex Hormosi. And he calls it the Solomon conversation or something like that. And basically the story is that about the biblical figure I think was King Solomon, who was like incredible at giving advice to other people, but his own life was a mess and he was terrible at taking that advice for himself. People give significantly better advice about their own scenarios if they don't know it's about themselves. If you only just followed your own advice, it'd be way better than you currently are.

如果你决定去做这件事，那么这个决定将指导你的行动，你的行动会影响你的结果。然后，当你回顾过去的时候，你会觉得，那次决定彻底改变了我的人生。因此，当我说写日记可以改变你的生活时，我并不是在夸大其词。这不是我的目的。事实上，一个正确的决定确实可以彻底改变你人生的轨迹。我最近在尝试另一种策略，这个策略来自亚历克斯·霍尔莫齐。他称之为所罗门对话，类似这样的名字。基本上，这个故事来源于圣经人物，应该是所罗门王，他特别擅长给别人提供建议，但他自己的人生却一团糟，而且他也不擅长给自己提建议。如果人们不知道他们在给自己提供建议，他们往往能给出更好的建议。如果你只是遵循自己的建议，你的生活会比现在好很多。

And so the idea behind Alex's kind of journaling method is that he has a conversation with his 85 year old self in the form of like a Google Doc. A practice that I started doing, which is I have a coaching session with myself, weird. I have a conversation with my future self, who's 85. And I ask him for advice on what I should do now. And that's been really helpful for helping me realize that actually, you know, I'm 29 now, but the things that I'm thinking about and worried about, just completely meaningless in the grand scheme of things. And my 85 year old self is generally telling me to chill the F out and like enjoy life a little bit more because, you know, nothing is as serious as I actually make it out to be in my mind. And the mind tricks us into believing our own BS, into thinking that the thing that we are doing has huge importance and it's very serious. But actually getting that old dude's perspective helps us realize, hang on, it's all about enjoying the journey as we go along.

亚历克斯的日记方法背后的想法是，他在一个类似于谷歌文档的形式中，与他85岁的自己进行对话。我开始进行这种练习，虽然有点奇怪，但我会与自己进行一场“自我教练”的会谈。我会和未来85岁的自己交流，询问他我现在该怎么做。这个方法对我很有帮助，使我意识到很多目前担心和思考的问题，其实并没有那么重要。我现在29岁，但从宏观来看，这些问题完全没有必要过于担忧。年长的自己通常会告诉我要放松些，多享受生活，因为实际上，没有什么事情像我想象中那么严重。我们的思维常常会欺骗自己，让我们认为正在做的事情是多么重要和严肃。但通过站在85岁自己的角度，我意识到，生活的关键其实是享受旅程的过程。

Now, if you enjoyed this video, then I'd love for you to leave a comment down below, what is your favorite journaling prompt? Or what is a journaling prompt that you've maybe taken away from this video that you're gonna start doing in your own life? Because fundamentally, watching a video like this is kind of pointless if you're not gonna take action on it. So I would love for you to share something in the comments and commit to making some sort of action. And if you enjoyed this video and you wanna see the results of my own 90 days in a row experiment with journaling, then check out that video over here where I share my personal experience with journaling in case you need some more inspiration. But honestly, the main thing is to actually try it out for yourself and let me know how it goes.

如果你喜欢这个视频，我很希望你能在下方留言，告诉我你最喜欢的写日志提示是什么？或者有没有从这个视频中学到的新提示，准备在生活中开始实践呢？因为如果不付诸行动的话，看这样的视频就没有太大意义。所以我希望你能在评论中分享一些内容，并承诺采取某种行动。如果你喜欢这个视频，并且想看看我连续90天写日志的实验结果，可以点击这里查看我分享的个人经验，或许能给你更多灵感。但最重要的，是真正地去尝试一下，并告诉我你的体验如何。

So thank you so much for watching and I'll see you hopefully in the next video. Bye-bye.

非常感谢您的观看，希望能在下个视频中见到您。再见！