Brief Summary
This video explores a collection of simple yet effective pen-and-paper techniques to enhance productivity, change eating habits, and foster mindfulness. It covers strategies for tracking habits, identifying triggers for unwanted behaviours, and using journaling to reflect on daily experiences and plan for the future.
- Habit tracking and mood checking for self-awareness and motivation.
- Mindful journaling exercises to capture story-worthy moments and acknowledge daily wins.
- Prioritising tasks to maintain focus and achieve goals.
The Habit Tracker and Mood Checker
The speaker introduces their monthly habit tracker and mood checker, which consists of listing the days of the month alongside the habits they are tracking. There is also space to record daily feelings. They also mention using a pen to stop infinite scrolling and change eating and drinking habits.
Notice the Cues
The initial step in overcoming mindless scrolling involves identifying the cues that trigger the behaviour. The speaker kept a pen at their desk and recorded the time and trigger whenever they felt the urge to check their phone or the internet. This practice helped them recognise patterns in their behaviour.
What Gets Measured Gets Managed
Adopting the habit of using a pen instead of a phone led to tracking other habits using a simple card. Measuring habits increased motivation to perform them. The speaker uses a visual habit tracker to monitor progress over months.
Set Up Guide
The speaker explains how to set up a habit tracker by listing the days of the month on the left and the habits to track along the top. A cross is marked for each day a habit is completed. The speaker colour-codes habits, such as exercise in green, and tracks specific exercises to rehabilitate their knee. They also monitor coffee intake, water consumption, sugar intake, and reading habits. A highlights column captures memorable or interesting daily events.
Don't Break the Chain
Inspired by comedian Jerry Seinfeld, the speaker aims to maintain a continuous streak of completing habits. When a habit is successfully completed every day for a month, a purple line connects all the crosses, motivating them to continue the streak. However, some habits, like running, are not intended to be done daily. The visual layout and colour-coded system make it easy to review past months and track progress.
Change What You Eat
The speaker overhauled their diet by tracking everything they ate. Initially, they simply wrote down everything without restricting themselves. Over time, they allowed themselves to eat anything, but only after writing it down in their food diary first. This process increased mindfulness and awareness of their eating habits, compelling them to change their diet.
Storyworthy
Inspired by Matthew Dicks' book "Storyworthy," the speaker implemented "homework for life," which involves writing down the most story-worthy moment from each day. This practice helps document life and sparks ideas, including those for YouTube videos.
As Many Wins As Possible
"AMWAP" stands for "As Many Wins As Possible." The speaker tries to write down as many wins as possible at the end of each day. This journaling exercise emphasises positive things and tracks mood, helping to clarify thoughts and reinforce a positive outlook. It is best done last thing at night.
3 Key Tasks
The speaker writes down the three most important tasks to achieve the next day. The most important task is listed first and tackled first. This ensures that even if nothing else gets done, completing these three key tasks provides a sense of accomplishment and keeps them on track. Scoring out completed tasks provides a visual reference of progress.
Acknowledgements
The speaker acknowledges the influence of books and videos by individuals such as BJ Fogg, James Clear, Nir Eyal, Matthew Dicks, and Ru, expressing gratitude for their inspiration.
