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Jeffrey and Jessica are overstimulated. Porn, games, shorts. It's no wonder they can't pay attention anymore. Jeffree tries to speak to his friends, but they can't even understand him. He doesn't speak coherently and doesn't make good points. And Jessica tries to read a book, but gets distracted and has to read the same sentence over and over again. They don't realize just how bad their brains have gotten. By the time they are 25 years old, Jeffree and Jessica are stupid and poor. Adonis and Anastasia are the opposite. They have optimized brains because they both journal. They sit down, crack open their journals, and write about what they're grateful for. And they ask themselves deep questions. This makes them highquality people able to articulate their thoughts and understand themselves and their tendencies. They go on to become successful and happy. Journaling changed my life. I started in 2019 when I was going through the hardest period of my life. I was overindulging in every conceivable bad habit. I was in that state of life, you know, where you wake up and you start scrolling and jacking off and you just eat no protein all day and you're just trying to get as much stimulation as possible because you have no purpose in life. That was my existence. And it was journaling that helped me to really become clear that this was not the life I wanted to live. You know, all of my life when I was growing up, having a diary was always marketed as something that just a girl would have, not really for guys. But then I realized something so interesting. 100% of strong men in history kept journals. This isn't just a cute little hobby for little girls to write about their teenage crush. This is a habit of the successful. So, the first form of journaling that I recommend is gratitude journaling. And it's so simple. Literally, just write down things that you appreciate. So, you might open your journal and write, "I'm grateful for my bedroom because, you know, this is where I spend all my time, and I'm so glad that I have it. I'm so glad this is mine. It's my bedroom. I'm grateful for this chair that I'm sat on. This is the one that I record my videos on. It was probably made in some like random like Chinese factory with poor health standards. And it's a nice chair. I appreciate the people who made it. Have you ever met someone who expressed gratitude for the chair that they're sat on and like the Chinese manufacturer that made it? You can see how just taking a few minutes a day to just express gratitude and appreciation for the small things in life can make you such a high quality person. Now imagine if you start to write like this but about friends and family. Imagine if you wake up and every day you write about people in your life. You write about your mother. You write about your friends. You write about me. And you say, "Okay, I'm grateful for Hamza. He taught me this thing and I've been using it. I'm grateful for my mother. She cooked that meal yesterday and it was delicious." That morning, you're going to have like an extra smile when you see your mother. And she's going to pick up on that subconsciously. Now, imagine if you did that 5 minutes every single day. How different your relationships would be. How many people are married and they don't show appreciation to one another and they actually resent each other. Imagine if just every married couple had to just spend 2 minutes a day writing something they were grateful for each other. Imagine how many marriages would be saved. There was a study I remember reading ages ago that gratitude journaling every day for just 5 minutes increases your happiness more than doubling your salary. I think you should double your salary anyway. You know, become an ambitious person, make a [ __ ] ton of money. Okay, sure. But how beautiful is that that you can get such a big happiness boost with only like 5 minutes every single morning? Another form of journaling which I've really liked is what we'll call deep questions or productive questions. Basically what I do is I open my journal and I ask myself questions on how I can become more of a high performer. So I'll ask the same questions like every few months and I'll tell you a few of them now that have really helped me to become more of like a high performer, productive, successful young person. A few of the questions are all about the 80/20 rule, the Partos principle. Basically results in life is often skewed. It's not equal. What this means is 80% of a result is often caused only by 20% of causes. 80% of the headache in your life is caused by 20% of people. Maybe just one or two people. Write down their names. Who are the one or two people who cause most of the headache in your life? Also, write down a more positive question. Who are the one or two people who cause the most growth in your life? Sometimes they can be the the same person, you know, the the person who causes so much growth in you is like your partner or your father, but they also give you a [ __ ] headache because they're so hard on you. Fair enough. But sometimes you'll see that there's someone who's causing all the headache, misery, negativity in your life, and they're not actually causing the growth. And you're thinking, wait, this person is just like a negative impact on me. Another question for productivity and focus, a question I absolutely love, and I ask myself this every few months. If you could only work for two hours per week, what task would you do? Two hours per week. If you work more than that, you get killed. 2 hours per week. What task would you do? As a YouTuber, I'd quickly plan a video and I would record the video and I would do it on my main channel. Last time I asked myself this question a few months ago, I wasn't even uploading to my main channel. Sometimes you'll answer this question thinking, "Okay, if I was on this severe time crunch and I had to get as much success as possible in just 2 hours, what would I do?" you'll write it down and realize that's the thing that you've been procrastinating on and you've been doing all these little micro tasks which aren't even that important instead of the big thing. Another deep question to ask yourself and this one changed my life forever. What do I want to suffer through when you're trying to decide between different options? Like for example, if you're trying to figure out what career to go into, this is what a lot of people are going through like what to do with your life, what work to do. It's actually stupid to try and ask this question thinking about what you want like the rewards that you want. So for example, if you're trying to think of the career, you're thinking, okay, I could be a YouTuber and I'd, you know, make videos and I'd get like subscribers and followers and I'd make money or I could do this business like a agency and I'd get, you know, some followers and I'd get some money and or I could become like a rapper and I'd get some followers and I'd get some money. Like the positives of most paths is actually similar. So instead of thinking positively, think negatively and ask yourself of all the decisions you could make right now, all the paths that you could take, which one do you want to suffer through? Think about the suffering from the paths that you are thinking about. So in 2020 when I was trying to decide like what business to go into and I was making no progress, just constantly overthinking which one, which one, which one, when I asked myself, okay, but what suffering do you want to go through? I thought about the suffering of drop shipping, which is a business I was considering, and it's like soulless. Your customers hate you. You're not really helping the world. And I was like, I don't really want to live through that. Then I thought about the suffering of coding, and I thought, you know what, coding, like software development, I don't want to be like a [ __ ] dork all my life. Then I thought about the suffering of YouTube. Okay, well, people will hate on you. And I was like, oh, okay, that might actually be a good thing because it would develop me. It'd be like a part of my own self-improvement journey to be more stoic. When you think about what you want to suffer through, you'll often find one path in front of you that has the suffering that you'd quite benefit from. And that's usually the path that's right for you. So, you can use these questions or think of some more, get to know yourself more and to make decisions. The third way that I journal, and probably the most emotional, is expressive writing. This is where you'll basically just write and tell the story of some painful things that have happened to you. So you might write down the story of some traumatic moments or you know the memory that was really painful of what your parents did to you or that one particular day you went in to school and your friends did something. Write it like a story. And most importantly feel those emotions as you write it. This is so powerful. I know this sounds like a bit like okay why would you do that? you're just going to feel bad. But when you do expressive writing and you feel the emotions of past events, you are quite literally processing emotions that have been stuck inside of you this entire time which you did not resolve. A a memory like a painful traumatic moment is only resolved when you can think about it with basically zero emotions. If you think about something that always gives you a bit of pain, like for example, if you got bullied in school and whenever you think about it, you feel really bad, that means there's quite literally like sickness, like emotions stuck inside of you, kind of like residue stuck on top of your muscles that need to be expressed that need to just be flown outside of your body because if they're not, they cause like subtle sickness for years, for decades. So when you do expressive writing, you might write about like, okay, you got bullied in school and you'll write about who it was, what they would do, and you might cry on the paper a little bit. you know, you're you're feeling all the emotions and once you've finished and you've got to a good point, you'll stand up and you'll actually notice you feel kind of lighter. You've processed emotions that have been stuck inside of you for years. This is like a form of trauma. Trauma quite literally is we went through such a painful moment. But specifically, we did not process those emotions properly. So, they're stuck inside of us and they cause sickness up until you express those emotions out. This is one of the most overlooked parts of the self-improvement journey. The reason why is because when you express these emotions, you feel weak, you feel bad, you're crying about stuff that happened years ago that everyone will tell you like, "Oh, bro, it was years ago. Just move on." But you need to express the emotions to move on. So to do this, literally think of some memories that still bring up some kind of pain for you right now and just write about them with full detail. Write about how you felt at each moment and try and get yourself to feel the emotion that you should have felt back then. Maybe it's anger, maybe it's sadness, maybe it's crying, maybe it's shouting. And feel it all as you write down and tell the story of what happened. But before you go away and start journaling, I just want to give you a very important warning. Just be careful of journaling and overthinking too much in 2020. I was making the hard decision to leave a girl that I was dating and I journalled about it for months. I have literally just like been overthinking. And when I look back now, I just think about how foolish that was. Because sometimes in life, you need to act, not think. You need to just turn your brain off, act like a [ __ ] and just do what you want. If, for example, you've been debating like leaving your your girlfriend all this time, clearly that's what you want to do. Clearly, you want to do something which keeps popping up into your mind. So, don't use journaling as an excuse for inaction. We want to journal maybe 5, 10, 20 minutes a day, but we also want to be action takers. Journaling is one of the best habits that I've integrated in the self-improvement journey, and I really hope it serves you as much as it served me. Do the hard work, especially when you don't feel like it. By the way, no pressure, but there's a few links underneath this video that you can check out if you want to have a look at my paid programs. When you trust me enough and you feel like my free content has already changed your life, you can have a look at