So if there is one single habit that's most changed my life, that habit is journaling.

是以，如果說有一個習慣最能改變我的生活，那就是寫日記。

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.

大概從 2015 年開始，我就一直堅持寫日記，我可以把生活中發生的許多好事歸功於堅持寫日記。

Now you might be thinking that you don't have time for journaling.

現在你可能會想，你沒有時間寫日記。

What good is writing about your thoughts and feelings gonna do anyway?

寫下你的想法和感受又有什麼用呢？

Maybe you've tried it a couple of times and it hasn't really worked for you.

也許你已經試過幾次，但並不奏效。

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.

但我堅信，如果你用正確的方法寫日記，我基本上可以保證它能改變你的生活。

So in this video, I wanna share the why behind journaling, why it's such a powerful tool for changing your life.

是以，在這段視頻中，我想與大家分享寫日記背後的原因，為什麼它是改變你生活的強大工具。

We're gonna talk about how to actually journal and the three levels of journaling.

我們將討論如何真正寫日記，以及寫日記的三個層次。

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.

同時，我還會分享一些不同的強大問題和日記提示，我發現它們對推動我的生活發生積極變化非常有用。

So broadly, there are three main reasons why journaling is incredibly effective.

是以，從廣義上講，寫日記之所以非常有效，主要有三個原因。

Firstly, it's a nice way to look back on your memories.

首先，這是一種回顧往事的好方式。

If you write about what you've been up to and how you've been feeling, it's super nice.

如果你能寫下自己的近況和感受，那就太好了。

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.

現在，我回顧過去八年的日記，可以看到一年前、兩年前、四年前、五年前的今天我在做什麼，看到自己的人生軌跡真的很酷。

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.

但是，我們還有第二個理由，這個理由更加有力，那就是寫日記可以幫助你控制自己的思想和思維。

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.

現在，尤其是如果你容易感到壓力、擔心、焦慮或恐懼，或者你害怕被評判、害怕失敗、害怕自我懷疑，你就會讓這些事情阻礙你去做你真正想做的事情。

The reason for that is that your mind has a thought like, I don't know, I am unworthy, I'm not good enough, I'm unloved, I'm not good enough to do this thing.

究其原因，是因為你的心中有這樣的想法：我不知道，我不配，我不夠好，我不被愛，我做不好這件事。

And because the mind is so powerful, it can immediately marshal up evidence to support that limiting belief.

由於大腦的力量如此強大，它可以立即收集證據來支持這種限制性信念。

Now, the benefit of journaling is that by writing this stuff down, by writing down your thoughts and feelings, you cut through the BS that the mind is very good at generating.

現在，寫日記的好處在於，通過寫下這些東西，寫下你的想法和感受，你就能剔除頭腦中善於產生的廢話。

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.

當你看到這些想法寫在紙上時，你就不會那麼相信它們了，因為我們的大腦會欺騙我們。

Our mind is ultimately a survival machine that's just trying to keep us out of danger.

我們的大腦歸根結底是一臺生存機器，它只是想讓我們遠離危險。

And the more you write about your thoughts and feelings, the more of this sort of detachment you get from it, you stop identifying so much with your thoughts and feelings.

你越多地書寫自己的想法和感受，你就越能從中獲得這種超脫感，你就不再那麼認同自己的想法和感受。

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.

這對那些在焦慮、恐懼、不值得或缺乏自愛中掙扎的人真的很有幫助，在某種程度上，地球上的每個人都是這樣。

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.

但第三點，也是我認為寫日記最重要的好處是，寫日記可以徹底改變你對待生活的方式。

So how does this work?

那麼它是如何工作的呢？

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.

是以，讓我們想象一下這樣一幅圖：我們的結果和我們從生活中獲得的成果與我們一貫採取的行動有著廣泛的相關性，這一點是毫無爭議的。

So in a way, actions lead to results.

是以，在某種程度上，行動會帶來結果。

If, for example, you eat well and you exercise regularly, then the result is that you're gonna be fairly healthy and fit.

舉例來說，如果你吃得好，又經常鍛鍊，那麼結果就是你會相當健康和健美。

But what is the thing that leads to the actions?

但導致行動的東西是什麼呢？

Well, I would argue that that thing is decisions.

我認為，這就是決定。

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.

最初，在採取行動之前，你要先決定要做什麼決定，然後由決定決定行動，再由行動決定結果。

For example, for me, the decision to start this YouTube channel six and a half years ago dictated the actions, i.e. making videos consistently, which has led to the results of my life being completely transformed.

例如，對我來說，六年半前決定開設這個 YouTube 頻道決定了我的行動，即堅持不懈地製作視頻，從而使我的生活發生了翻天覆地的變化。

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.

無論你決定接受這份工作還是那份工作，無論你決定嫁給這個人還是那個人，無論你決定搬到這個城市還是那個城市，都會徹底改變你的人生方向。

But there's one thing that's upstream of decisions, and that is thoughts and feelings.

但有一樣東西是決定的上游，那就是思想和情感。

Now, within thoughts and feelings, we've got beliefs, which are just thoughts and feelings that we identify with very strongly.

現在，在想法和感受中，我們有了信念，這只是我們強烈認同的想法和感受。

And then we also have the stories that we tell ourselves about our life and about our place in the world.

此外，我們還有自己給自己講的故事，關於我們的生活，關於我們在這個世界上的位置。

And then we also have the day-to-day thoughts and feelings that we all experience.

此外，我們還有日常的想法和感受，這些都是我們每個人都會經歷的。

And all of these things combine our beliefs, our stories, and our thoughts and feelings to lead to certain decisions.

所有這些東西都結合了我們的信念、我們的故事、我們的思想和情感，從而導致我們做出某些決定。

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.

例如，要做出創業的決定，你必須有這樣的想法：創業是一件很酷的事情。

You've gotta have the feeling of self-confidence.

你得有自信的感覺。

You have to have the thought of what the concept is, what the business model is gonna be.

你必須想好概念是什麼，商業模式是什麼。

You have to have a bunch of thoughts, feelings, and beliefs in order to get to the decision, and then that decision dictates your actions, and then those actions completely change your life.

你必須有一系列的想法、感受和信念，才能做出決定，然後這個決定決定了你的行動，然後這些行動徹底改變了你的生活。

So why are we talking about all this stuff and where does journaling fit in?

那麼，我們為什麼要談論這些東西，日記又是什麼呢？

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.

寫日記是我們瞭解自己的想法和感受的一種方式，因為寫日記就是把我們的想法和感受寫下來的過程，這樣我們就可以對它們進行審問，對自己提出問題，這樣我們就可以弄清我們的故事、信念、想法和感受到底是什麼。

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.

現在，除了寫日記，我還有另一個很酷的工具，可以幫助我弄清自己的時間都花在了什麼地方，那就是 Rise，他們非常友好地贊助了本視頻。

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.

從 2021 年 11 月開始，我每天都在使用 Rise，所以從我開始使用 Rise 到現在已經快兩年了，它是一款非常棒的跨平臺應用程序，可以在你使用的任何網站或應用程序上跟蹤你的時間。

And so without having to think about it, you can see how productive and intentional you're being when spending your time.

這樣，不用想，你就能知道自己花時間的效率和用心程度。

Like I can show you how much time you spent on Zoom calls, how much time you spend on Notion writing stuff, how much time you spend on Google Docs, how much time you spend on YouTube and Netflix and Disney Plus and all this other stuff, and it helps you track how many hours you've worked across the whole week.

比如我可以告訴你，你在 Zoom 通話上花了多少時間，你在 Notion 寫東西上花了多少時間，你在 Google 文檔上花了多少時間，你在 YouTube、Netflix 和 Disney Plus 以及其他所有東西上花了多少時間。

It gives you reminders if you've been working for more than 50 minutes of when you need to take a break.

如果你的工作時間超過 50 分鐘，它會提醒你何時需要休息。

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.

有時我甚至會截圖 "崛起 "窗口，然後把它放到我的日記應用程序中，這就是 Day One。

And actually I liked the app so much that I reached out to the founders and asked if I could invest in it.

事實上，我非常喜歡這款應用，所以我聯繫了創始人，問他們我是否可以投資這款應用。

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.

是以，我們公司現在是 Rise 的天使投資人，因為我們非常相信它，也因為它非常棒。

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 Abdaal.

所以，如果這些聽起來都符合你的要求，而且你想用一種非常有效、低摩擦的方式來跟蹤你的時間，並弄清楚你是如何花費時間的，以及你是否在有意識地花費時間，那麼請前往 rise.io 轉發斜槓 Ali Abdaal。

And if you use that link or you use the code Ali Abdaal, then you can get 25% your first three months.

如果使用該鏈接或使用代碼 "Ali Abdaal"，則前三個月可獲得 25% 的折扣。

So thank you so much Rise for sponsoring this video and let's get back to journaling.

非常感謝 Rise 贊助本視頻，讓我們繼續寫日記吧。

Let's now talk about how to journal and the three levels of journaling.

現在讓我們來談談如何寫日記以及日記的三個層次。

So level one is the most basic form of journaling.

是以，第一級是最基本的日記形式。

And this is where you just write down what are the things you have done today?

在這裡，你可以寫下你今天做了哪些事情？

Now, one of my favourite ways of doing this is from this book, Storyworthy by Matthew Dix, which I read in 2020 and was the best book that I read that year, hands down.

馬修-迪克斯（Matthew Dix）寫的這本《值得講述的故事》（Storyworthy）是我最喜歡的方法之一。

Now, Matthew Dix is a world champion storyteller.

現在，馬修-迪克斯是世界講故事冠軍。

He's won competitions, like world competitions for the thing, which are apparently a thing.

他還贏得過比賽，比如世界比賽，這顯然是件大事。

And one of the exercises that he uses to tell better stories is called homework for life.

他用來講更好故事的練習之一叫做 "生活作業"。

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?

這背後的想法是，每天結束時，你都會問自己，今天發生在我身上最有故事價值的事情是什麼？

And you just write this down as a maximum of two sentences and you're kind of imagining, if I had to tell a five minute story about something that happened today, what would that be?

你只需寫下最多兩句話，然後想象一下，如果我必須講述一個關於今天發生的事情的五分鐘故事，那會是什麼呢？

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 did contain one.

現在，馬修寫道，對我來說，不是每天都有值得一說的故事，但我發現，我做功課的時間越長，有故事的日子就越多。

And my friend Plato has said that I can turn the act of picking up a pebble from the ground into a great story.

我的朋友柏拉圖說過，我可以把從地上撿起一顆石子的行為變成一個偉大的故事。

Neither of these statements is true.

這兩種說法都不正確。

The truth is this, I simply see more story worthy moments in the day than most people.

事實上，我只是比大多數人看到了更多值得報道的瞬間。

They don't go unnoticed as they once did.

它們不再像以前那樣被忽視。

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.

我發現，生活中存在著我在做功課之前從未想象過的美和意義，而這些意想不到的美麗瞬間往往就是我最引人入勝的故事。

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.

我喜歡的是 "為生活做功課 "的策略，誠然，自 2020 年讀完這本書以來，我一直在斷斷續續地做這個策略，但在我真正堅持這樣做的幾個月裡，我發現這實際上增加了我對生活的感激之情，因為現在我記住了一些小細節。

If I think back to what I did last week, I have to look at my calendar.

如果我回想上週做了什麼，我就得看看我的日曆。

I'm like, I have no idea what I did last week.

我想，我都不知道自己上週幹了些什麼。

I have no idea what I did last month.

我不知道自己上個月做了什麼。

But when I look back through my journal, I can see, oh, that was the day that this happened.

但是，當我翻看我的日記時，我可以看到，哦，就是那天發生了這件事。

That was the day that happened.

這就是那一天發生的事情。

That's fun.

真有趣

That was a cool thing that happened here and there and there and there.

這是一件很酷的事情，在這裡發生，在那裡發生，在那裡發生，在那裡發生。

And you could take this a step further.

你還可以更進一步。

You could talk about what you've learned that day.

你們可以談談當天學到的東西。

You could talk about any new people that you've met.

你們可以談談新認識的人。

You could talk about something that surprised you, but this is a fairly straightforward way of getting started with journaling.

你可以談一些讓你吃驚的事情，但這是開始寫日記的一個相當簡單的方法。

You just open up a journal.

你只需打開一本日記。

It can be physical, it can be digital.

它可以是實體的，也可以是數字的。

You can use an app.

您可以使用一個應用程序。

I like the app of day one.

我喜歡第一天的應用程序。

I also like pen and paper journaling.

我還喜歡用紙筆寫日記。

And you just start writing about a few things that happened that day.

然後你就開始寫當天發生的一些事情。

All right, next we have a strategy from this book, The Artist's Way by Julia Cameron, A Spiritual Path to Higher Creativity.

好了，接下來我們將從朱莉婭-卡梅隆（Julia Cameron）所著的《藝術家之路》（The Artist's Way）一書中選取一個策略，這是一條通往更高創造力的精神之路。

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.

這聽起來有點拗口，但這是一本非常棒的書，我見過的幾乎所有有創造力的人都讀過這本書，並對朱莉婭-卡梅隆所說的方法信誓旦旦。

But in this book, there's a technique called morning pages, which you might've come across before.

但在這本書中，有一種叫做晨間書頁的技巧，你可能以前接觸過。

Basically the idea is that every morning you just write out three pages by hand, ideally, of just whatever is on your mind.

基本上就是每天早上手寫三頁紙，最好是寫下自己的所思所想。

Now, when I do my morning pages, I get out my notebook and I start with the phrase, today is going to be a great day.

現在，當我做晨讀時，我會拿出筆記本，以 "今天將是美好的一天 "這句話作為開頭。

If I don't know what else to write, I'll say it's 1038 on a Monday morning and I'm sitting on the dining table in the house.

如果我不知道還能寫些什麼，我會說現在是週一上午 10 時 38 分，我正坐在家裡的餐桌上。

The sun is streaming in and dot, dot, dot, dot, dot, dot.

陽光灑進來，點點、點點、點點、點點、點點。

And I'll just start writing.

然後我就開始寫作。

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.

我發現，在我這樣做的日子裡，A，我的思緒不那麼散亂了，因為我花時間把我的一些想法卸載到了紙上。

And I also come up with really interesting ideas for videos or for writing or for work.

我還會為視頻、寫作或工作想出非常有趣的點子。

And it's just taking that 20 minutes in the morning, sometimes 15 minutes, sometimes less, to just write down some thoughts.

早上花上 20 分鐘，有時 15 分鐘，有時更少，寫下一些想法。

And morning pages is another fantastic way of getting started with journaling.

晨間書頁是開始寫日記的另一個絕妙方法。

You don't have to start with three pages, it might be a bit much.

你不必一開始就寫三頁紙，這可能有點多。

You could even start with three lines.

甚至可以從三行開始。

You can start with half a page.

您可以從半頁開始。

You can start with a whole page.

您可以從一整頁開始。

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.

但問題是，寫日記有各種各樣的方式，但目的都是為了把想法和感受寫在紙上。

And it doesn't really matter what format that takes.

至於採取什麼形式，其實並不重要。

So that was level one.

這就是第一關。

Level two of journaling is where you are writing about how are you feeling.

日記的第二層次是寫出自己的感受。

And there's actually quite a lot of scientific evidence around these forms of journaling.

實際上，這些形式的日記有很多科學依據。

And there's two that I wanna talk about in particular.

我想特別談談其中的兩點。

So firstly, have a look at this study from 2015 that was published in the Journal of Social and Clinical Psychology.

是以，首先來看一下 2015 年發表在《社會與臨床心理學雜誌》上的這項研究。

And in this study, the researchers were looking at the effects of expressive writing, which is a form of journaling.

在這項研究中，研究人員關注的是表達性寫作的效果，這是一種寫日記的形式。

So they recruited 70 students and they randomly chose 35 of them to write expressively about a past painful event.

於是，他們招募了 70 名學生，隨機抽取其中的 35 人，讓他們就過去的痛苦事件進行表達性寫作。

And they got the other 35 to write about a neutral topic.

他們讓另外 35 人寫一箇中立的話題。

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.

最棒的是，四個月後，他們對學生進行了跟蹤調查，結果發現，與其他只寫中性事件的學生相比，那些屬於表現性寫作類別的學生似乎心理更健康，壓力更小。

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.

表達性寫作背後的理論是，如果你花一些時間寫下任何痛苦、負面或創傷性事件，它就能幫助你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.

一旦你瞭解了自己的想法和感受，這些想法和感受就不那麼容易給你帶來壓力、擔憂和焦慮。

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.

現在，關於寫感受日記的第二種形式，請看2017年發表在《幸福研究雜誌》上的這項研究。

And this was a really simple study where they recruited 91 participants and they split them into a few different groups.

這是一項非常簡單的研究，他們招募了 91 名參與者，並將他們抽成幾個不同的小組。

Now the first group was the gratitude journaling group and they were writing about events or people that they were grateful for.

現在，第一組是感恩日記組，他們寫的是自己感激的事或人。

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.

然後是對照組，要求他們寫下今天做了什麼，這基本上是日記的第一級。

And they were just asked to do this four times in total across a two week period.

他們被要求在兩週內總共做四次。

This is not very much time at all.

這根本不算什麼時間。

But then when the researchers followed up a month later, they found that the people who did just gratitude journaling, they seem to have higher happiness ratings and also rated their relationships with their friends as being stronger than the people in the control group.

但是，當研究人員一個月後進行跟蹤調查時，他們發現那些只寫感恩日記的人似乎比對照組的人有更高的幸福感，而且他們與朋友的關係也比對照組的人更牢固。

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.

這裡的理論依據是，通過寫日記記錄你所感激的事情，這種感恩日記有助於集中你的注意力，欣賞生活中發生的美好事物。

And because our subjective experience of life is so massively coloured 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.

由於我們對生活的主觀體驗被我們所關注的事物嚴重影響，這意味著你最終會變得更快樂，心理健康也會更好，這真是太棒了。

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.

我甚至讀到過一項研究表明，如果從對幸福感的影響來看，每天早上寫五分鐘的感恩日記，其效果相當於把你的薪水翻一番。

Now, there's a few different ways that you can prompt yourself to do this exercise.

現在，有幾種不同的方法可以促使你做這項練習。

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?

所以，一個非常簡單的方法就是現在暫停視頻，想象一下你感激的三件事是什麼？

It can be literally anything you want.

它可以是你想要的任何東西。

And if you're looking for something a little bit more in depth, I really like John Gottman's approach to this.

如果您想了解更深入的內容，我非常喜歡約翰-高特曼的方法。

John Gottman, I interviewed him on a podcast.

約翰-高特曼，我在播客上採訪過他。

He's a world famous researcher in the world of relationships.

他是世界著名的人際關係研究專家。

And he's got this I appreciate exercise that apparently really helps for building closer relationships.

他有一個 "我很欣賞你 "的練習，顯然非常有助於建立更親密的關係。