The Absolute Worst Way to Journal

The Absolute Worst Way to Journal

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Today we’re talking about the absolute worst way to journal.

Stick around because you don’t want to be doing this!

What’s up my journal nerds? Clark, back here from mybestjournal.com. Today I want to talk about something that, if you’re a journaler, has the potential to revolutionize the way you journal. I seriously mean that.

THE WORST WAY TO JOURNAL

I’ll just get to it.

The title is “The Absolute WORST Way to Journal!”

What is the absolute worst way to journal?

What do most people do when they journal? They take a sheet of paper, they take a piece of paper, and they just go in there and start writing. A lot of times, not all the time, but a lot of the times they write about what’s on their mind.

You’ve heard the expressions, “I just needed to get it off my chest. I wanted to free write. I needed to not censor myself.” That’s all very, very true. But the worst thing you can do when you’re in that state of someone wronged you and you have to get it off your chest? The worst thing you can do is to not solve that, to not give yourself a win at the end of that.

Let me dive into that.

IT’S ABOUT SENSE MAKING

I’ll show you one question that can turn it all around. Little bit of backup here, what we’re talking about falls under the category of a brain dump. If you’ve seen the ultimate guide to keeping your journal videos, we go into how to setup that section because your life’s not roses all the time. Real things do happen. Real events do happen. That expression, “Get it off my chest,” does have significant meaning. There was a pen breaker study, Professor Pen Breaker at Stanford, took the following groups, split them into three sections, and studied the outcomes of their mental state and psychology in a psych class over the course of six months.

The first group he gave, he assigned them to write about their problems. These were the burdens group. The second group, he just said write about something that doesn’t really matter during the day. The third group, he said write about an event that you’ve never written about before that holds the most significance to you. The outcome was astounding. The people who expressed themselves in that third group, where they wrote about something that they had never written about before in their journal, on their sheet of paper, showed a significant increase in mental clarity and happiness six months down the road.

In other words, he concluded that it wasn’t about trying to express yourself. It was about sense making. That they made sense of things when they wrote it on paper.

HOW TO GET OUT OF NEGATIVE STATES

Sometimes there are benefits of getting it off your chest, to writing it in your journal. But the worst thing you can do is to stay in that spot and never make sense of it. So how do you make sense of it? How do you get yourself so worked up, let’s say you had a bad day at work, your boss was nagging at you, you might not like your relationship with people, you write all that down? Then you close the book and then walk away. How are you going to feel after that?

That’s the exact equivalent of going to a personal trainer if your overweight and being like, “Okay. I just really got to fix this weight problem. What can you do for me?” and he looks at you and says, “You know: you are overweight.” Then you walk away. That’s literally the exact equivalent. You’d be like, “Give me my money back.” Or if you went to a tax accountant and said, “I’m so in debt! I need help with my finances. Can you help me?” and he’s just like, “Yes, you are in debt.” And just walks away, case closed. You would fire them. You wouldn’t go back to them, because why? There was no problem solved. There was no fixing. They aren’t worth it. They’re just telling you what you already know. The point of a journal, and the point of this, is to make sense of it. If you’re going to vent, you need to ask yourself the following questions. After you’ve vented, take that bottom layer and write this one question,

“What advice would I give someone in my exact same situation?”

You answer it.

I promise you if you do that it’s going to be one of the best brain dumps, pieces of advice you get. The word there is super clear. What advice would I give someone else in my exact same situation? Because your kind of playing a little trick on your mind where you’re not giving yourself advice. You’re giving someone else advice. Don’t even focus on the doing right now. Just focus on the advice giving. Give someone else advice in your exact same situation. Even if you apply ten percent of that you’re still going to get on the path towards finding a solution, fixing the problem, then you would. You’re better off than just venting, getting all worked up, walking away, and dropping the mic. That’s a really important, powerful question I’d recommend at the end of nearly all journaling sessions.

THIS QUESTION WILL MAKE YOU STRONGER

The last thing I’d say on this point and then I got to get going is that it’s so easy, what I’ve realized, is that it’s so easy to be happy when everything is going well in your life. Maybe you’ve got a new job, maybe you’re on vacation, maybe you’re getting married. That’s all easy. That’s all super easy, to be really happy when things are going well. But the true test of character, the true test of who you are, is how you show up when things aren’t going so hot. Chances are when you’re doing a brain dump, you’re frustrated, things aren’t going too hot. To not dwell there, to focus on solutions and getting yourself out of that place takes so much courage and so much self-awareness and motivation, that you’re that kind of person that can do that. Asking yourself that last question really does show who you want to be in that situation when things aren’t going too well. Remember the saying,

“Don’t see it as it is. See it better than it is.”

That’s the whole wellspring of happiness and motivation. Think of that!

That’s it. I will say, mybestjournal.com.

We go over tons of these workshops, tons of these tips. It’s the course coming soon, or it might be out depending on when you’re watching this, on how to start and master a journal. It doesn’t matter if you’re an advanced journaler or if you’ve never journaled before. This is going to take you from setup to workshop to what you can do to really take this to the next level because I truly do believe journaling is the number one thing you can do to grow and develop as a human being.

It’s worked for me and thousands of people who have seen that video. I get pictures, messages every single day about this message. I just wanted to share that tip with you.

That’s all I got guys until next time! I love you. See it better than it is! Give me a thumbs up and comment down below if you agree or disagree with any of these points. I want to start the discussion with you down below in the comments.

I love you.

Stop settling and start living.

See you later!

-Clark

 

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10 Best Ideas | The 4-Hour Work Week | Tim Ferriss | Summary

10 Best Ideas | The 4-Hour Work Week | Tim Ferriss | Summary

Today’s book summary and book review: The 4-Hour Work Week by Tim Ferriss.

The four hour work week is a game changer. Tim Ferriss wrote a killer lifestyle design book that has influenced entrepreneurs, world travelers and hackers for decades. You might also consider getting the full book for this – it’s killer!

Watch the video below:

BIG 10 IDEAS:

NOTE: These are only my skeleton outline notes. For the full content, please watch the video or listen to the podcast :)

(2:45) The New Rich

The new rich live by a “Freedom multiplier”

Factors that make up the Freedom Multiplier are: What your do / when you do it / whom you do it with / where you do it.

The amount of “W’s” you control = how free you are!

 

(4:08) D E A L

The Four Hour Work Week is structured with the acronym “D.E.A.L.”

Definition: Replace self-defeating assumptions.
Elimination: Forget time management, learn to ignore the unimportant. (provides time)
Automation: Learn to put cash flow on autopilot. (provides income)
Liberation: Create freedom of location. (provides mobility)

 

(6:09) Time Wealth

The new rich value time as their most precious commodity.

The new rich value time over money – knowing they can always make more money, but can never make more time.

For a full explanation on the concept of “Time Wealth” check out the interview with travel guru Rolf Potts here.
Sub point here: Having all the time is not the goal! Doing what excites you is.
The new rick understand that there’s only so many Pina Colada they can drink before it gets boring.

 

(7:00) Why Retirement Sucks

Top the three reasons retirement sucks:

1. It assumes you hate what you do (and need to escape permanently).
2. Cost of living keeps increasing (saving for 30+ years is a ton of money)
3. If you have the work ethic to retire early, chances are you will be bored with not working by week 3.

 

(8:30) QUOTE

“A person’s success or failure is determined by the amount of uncomfortable conversations he/she is willing to have”

Noting’s going to be easy. Going to be uncomfortable – this is how you grow.
What’s uncomfortable in life: Relationships & dating / travel / starting a business / moving / new job

Those are also the most rewarding things.

 

(9:40) Travel On The Cheap

Reason I traveled to Southeast Asia in 2015 was because I read in the 4HWW: “you can live like a king for $500 in Thailand”

There has never been a better time in the history of the world for travel.

The fact that we can get on a plane from our hometown and it drops us off half way around the world is insane.

To do that same trip just 200 years ago would of taken 6 months, and half our crew would of died.

Sub Point: Backpacking does not mean you have to quit your job (see the book for full explanation)

(11:30) Less Is NOT Laziness

Simplify
There is power with increasing your focus and decreasing your workload.

EX: In the gym. Your body creates an exercise stimulus that comes in the first 20min.

In other words, 80% benefit in that first 20 minutes.
That means (theoretically) if you only worked out (everyday) for 20 minutes, you could be in better shape than if you worked out 1.5 hrs a day twice a week.
Sub Point: Being busy is a form of being lazy (Busy because avoiding the unimportant. Lazy to procrastinate. Lazy to check you email 50 x day)

 

(13:40) Change Your Space

Good idea to have separate spaces for work / rest / sleep

Especially true if you work from home.

Ignore this advice, and winding down / decompressing after working from home will be next to impossible.

 

(14:30) 80/20 and Parkinson’s Law

Parkinson’s Law: A task will swell to time allotted.

EX: Have a term paper due Friday? Hitting “submit” at 11:59PM Thursday

EX: Wedding on July 2? Bridzilla / stress chaos on July 1.

One of the most powerful motivators is a deadline.

Most important dates in life have deadlines. We need to set them (and shorten them) if we want to get things done.

JOURNAL QUESTION: “How can I do my 5-year plan in 5-months?”

 

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10 BEST IDEAS | The 7 Habits of Highly Effective People – Stephen Covey Book Summary

10 BEST IDEAS | The 7 Habits of Highly Effective People – Stephen Covey Book Summary

Today’s book summary and book review: The 7 Habits of Highly Effective People by Stephen Covey.

The 7 Habits of Highly Effective People is one of the best books in self-development. Stephen Covery’s classic book has been influenced leaders for decades. You might also consider getting the full book or audiobook for this – it’s killer!

Watch the video below:




 

BIG 10 IDEAS:

NOTE: These are only my skeleton outline notes. For the full content, please watch the video or listen to the podcast :)

(1:20) HABIT 1: Be Proactive

Close the stimulus response gap
Focus on what do you WANT (not what you don’t want)
Remember, where focus goes energy flows.
Being proactive is placing your focus on your goal, not the problem.

(3:00) HABIT 2: Begin With The End In Mind

See the video to see if you pass the “Funeral Test”
Neil Gamen’s Ted Talk on “Make Good Art” + climb the mountain

Envision your end goal, then focus on climbing the mountain.

(6:20) HABIT 3: Put First Things First

“Things that matter most must never be at the mercy of things that matter least” -Gothe
Think about making a “Not to do list”
Each day, focus on your M.I.T (M.ost I.mportant T.ask)
When in doubt, ask yourself: “Am I being busy or being productive?”

(7:30) HABIT 4: Think Win-Win

There is 5 Potential outcomes: w/w w/l l/l l/w or W.
The best outcome: 6th WIN WIN OR NO DEAL
Negotiating salary? Selling car on craigslist? Compromises in Relationships?
Think Win / win or no deal.

(9:15) HABIT 5: Seek First to Understand, Then Be Understood

When speaking with someone, they may be too busy in their own head to listen to you!
Seek first to understand the other person’s point of view, before trying to communicate your own.

When you understand their point of view first, you can communicate with them even better!
This is also called “empathetic listing”

(11:30) HABIT 6: Synergize

The sum total is far greater than its parts
EXAMPLE: You want to pick Apples on tree. They are too high for you to grab. If you sit on shoulders of someone else, both of you get the apples.
This is where it is better to corporate than compete (most of the time).

(12:30) HABIT 7: Sharpen The Saw

Abraham Linclion said: “Give me six hours to chop down a tree and I will spend the first four sharpening the axe”

Whatever our metaphorical tree is in life, we need to make sure our axe is sharp!

Most people are too busy chopping to sharpen saw! This is the equivelent of saying we are too busy driving to stop and fill up for gas.
How do you sharpen the axe? My number one favorite way is to ask questions. These are the best 11 questions to sharpen your saw!

(14:20) THE 8th HABIT

The secret to living is giving.
Depression / anxiety / stress is a “ME” focus.
Need a “WE” focus to feel better – the 8th habit is helping others find their inner voice.

(15:20) THE 4-QUADRANTS

covey4quadrants

 

 

 

 

 

 

(16:20) BLUEPRINT
Everything is created twice

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How to Oil Pull: 4 Steps for White Teeth (Health Benefits of Oil Pulling DIY)

How to Oil Pull: 4 Steps for White Teeth (Health Benefits of Oil Pulling DIY)

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This week’s health hack: how to oil pull.

Oil pulling is one of my favorite health hacks for dental health. Oil pulling has been practiced for thousands of years – but you can do it with the ingredients in your home.

I’m going to give you 4 simple steps to get going on oil pulling at home.

 

STEP 1. GET YOUR OIL

The stains on your teeth, are not water soluble.

This means you can brush until you’re blue in the face, and use all the whitening mouthwashes you want and you will still have stains. That’s because these stains are lipid soluble, meaning they need a fat to pull them off. In doing oil pulling you will be able to remove the stains from teeth faster (and probably a bit healthier than scraping and trying to force the stains off with all those other methods)

Step on is to select your oil! Some of my favorites are: Sesame Oil, Almond Oil, Safflower Oil, Grapeseed Oil, Avocado Oil, Olive Oil and also my personal favorite, (also my cat’s favorite by the way) the Coconut Oil. I like coconut oil for couple of reasons: It tastes good, it’s anti-microbial and anti-fungal and its available everywhere.

STEP 2. SWISH IT!

Doctors call the mouth the “gateway to the body”.

Under your tongue, there’s a lot of capillaries, veins, arteries. Some so small they are microscopic. And a lot of medications are taken sublingually, which mean you put the pill, the tablet under your tongue, and you let it dissolve and absorb into your body. Here’s the thing, the “gateway” works two ways: You can take things in; and you can also pull things out.

So, what oil pulling does is by using a fat you are able to pull particles, bacteria, microorganism out of your body that are probably not beneficial. This makes oil pulling a cool way you can detox your body naturally.

How do we do this? Swish the oil around your mouth up to 10-20 minutes. Don’t over think this, if you go to 19 minutes probably the same as 18 there’s not much of a difference but it’s definitely good to give it some time to work. It takes time.

If you want a bonus benefit, add some peppermint, essential oil or lavender essential oil. Any food grade essential oil will do.

STEP 3. SPIT IT!

Do not, do one of two things:

  1. Do not swallow it. You just pulled out all the toxins out and detox, you don’t want to put it back in your body.
  2. Do not to spit it in your sink! Just like any baking grease, you put it in a tin cup because if you put it in the sink you’re gonna have to call the plumber in about 3 weeks because you’ll gonna have a pipe full of coconut oil.

STEP 4. BRUSH YOUR TEETH!

This step is not 100% necessary. But I like it because it finishes the job and feels more natural.

 


 

That’s it. That’s this week’s health hack.

Be sure you look at “The 11 Questions to Change Your Life” e-book that’s 100% free. This is a workbook you can fill out. These are

the best 11 questions that I’ve collected over the years.

And from me to you, stop settling starts living.

Happy Oil Pulling!

-Clark

 

8 Benefits You Didn’t Know About Green Tea

8 Benefits You Didn’t Know About Green Tea

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The second most popular drink in the world right under water, green tea.

What’s up guys I’m Clark welcome back to weekly Wednesday health hack where we go over things that make you happy, healthy and inspired. Let’s talk about green tea, now let’s not that just write it off and say okay we have heard it before. Let us really get into some of the benefits and research.

I posted the studies down below, the links to them if you want to check it out yourself. So I’m going to go over eight of them. Eight cool benefits of green tea and then I am going to show you how you make it and incorporate into your everyday to get those benefits.

Let’s get going;

1. FAT BURNER

EGCG this is a compound in green tea that has been linked to lots of the fat burning properties and I want to talk about two studies specifically. The first study I think it falls in 10 Japanese men and it showed a 4% increase in overall metabolism and another study showed that the fat oxidation rate was increased by 17% meaning that not only is your metabolism is boasted by green tea but the actual rate of fat oxidation is increased as well; so you are able to specifically target your fat instead of just general calories focus, pretty cool.

2. FOCUS & CLARITY

Focus and mental clarity is another benefit of green tea. Now this is a personal one for me because about two weeks ago I switched from coffee. I have been a lifelong coffee drinker, I mean I grew up in Seattle so we are practically doing gummers with the stuff and I started drinking coffee when I was 10 and I’ve been drinking it ever seen and I’ve been on and off of coffee about 50 times in my life and the times I’m off of it I am on tea and I noticed that there is just such a mental clarity you get and your focus and concentration is so much better. Now personally I’m not sure if that’s the tea’s benefit or the benefit of not having coffee but I definitely noticed it in the past two weeks since I’ve been drinking green tea. My mental clarity has gone up and now I was researching this and that is because green tea has an amino acid, L-theanine I believe it’s pronounced that actually has a synergistic effect with caffeine and can cross a blood brain barrier without getting too complex basically you are able to tap in and focus a lot better than some of the other stuff because of that amino acid.

3. ANTI-ANXIETY

Some studies have shown that it has anti-anxiety effects which is really cool because with coffee you know you can get the jitters and you can get stressed out and I remember my shirts would start pitting and all this gross stuff but I don’t get that with tea.

4. LONGEVITY

The next benefit of green tea is that you will die less in one study of 14,000 adults those who drink the most green tea were 64% less likely to die over the 6 years study.

5. SKIN HEALTH

Green tea has been linked to skin health. Catechins an antioxidant that is I believe it is 200 times more powerful than vitamin E; so get your radiant skin by just drinking green tea.

6. ORAL HEALTH

Multiple studies have come out showing that green tea can prevent tooth decay and increase your overall oral hygiene.

7. ANTI CANCER

Cancer, let us talk about this one, one study found that men who drink green tea had a 48% chance less likely to develop prostate cancer and woman who drink green tea had a 22% less likely chance of developing breast cancer.

BEST WAYS TO USE GREEN TEA:

Let me show you how to actually make this stuff. Alright so let me go over three ways; the first is to brew it yourself with loose leaf now this is probably the most popular method don’t over think it. One or 2 tablespoons of green tea, I’m using a, I kind of gotten on an Asian market, I got three at of them I like to rotate through and this gives you a really strong earthy tasting tea and let it steep for about 3 to 5 minutes. The longer you let it steep the more bitter it gets and potentially the more caffeine. If you want to mix this up go ahead and add mint; you can do a diffuser, ginger or turmeric and lemon actually helps the catechins absorb, so that’s another tip as well.

The second way is the easiest way and that is to buy from the store in a tea bag. You can get these in 100, 200 packs from an Asian market for dirt cheap. Although I’m going to the trusted Trader Joe’s. They never wrong you, although Joe is one trader. I like to do two bags because I am a maniac and I get double the benefits and the third ways is just to take it in a supplement form, an extract you can be careful with this it does have caffeine and you want to do that before any of these before if you are sensitive to caffeine; recommendation for this range from 2 cups a day, 5 cups a day all the way to 10 cups a day.

One Cup of caffeine is about 35 mg which isn’t bad compared to its rival coffee which has 135 mg.

Two tips: the first is do not add milk to this the casein protein is going to inhibit the effect of the anti-oxidant, okay so don’t ever do that. The second tip is to get a good high-quality brand. Some of the lower quality brands have bad handling practices. I have even heard of them having fluoride in them and other not so fun things you just don’t want in a tea.

Okay guys that is your weekly Wednesday health hack, thanks for tuning in!

If you want I put out a free e-book it is called the 11 questions to change your life. It is the best 11 questions that have made an impact, change and influence on my life and we have been getting great feedback on it. The link is in the description below head on over there and get it yourself all it takes is an e-mail.

It is all that I got guys until next time, happy tea drinking.

Stop settling, start living I will see you later.

-Clark

PRODUCTS I USE:

Great Green Tea Loose Leaf: http://amzn.to/1Kc8Gha
Great Green Tea Bags: http://amzn.to/1T83yfy

SOURCES

4% FAT: http://www.ncbi.nlm.nih.gov/pubmed/10584049

FAT OXIDATION: http://www.ncbi.nlm.nih.gov/pubmed/18326618

PROSTATE CANCER: http://aje.oxfordjournals.org/content/167/1/71.abstract

BREAST CANCER: http://www.ncbi.nlm.nih.gov/pubmed/16311246

BAD BREATH: http://www.ncbi.nlm.nih.gov/pubmed/18388413

DIEABETIES: http://www.ncbi.nlm.nih.gov/pubmed/16618952

BELLY FAT: http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.176/full

DIE LESS: http://www.sciencedirect.com/science/article/pii/S1047279709001653

WEB MD: http://www.webmd.com/food-recipes/health-benefits-of-green-tea