How to improve your mental health in 2023.
Use my 1-1-1 Method:
Use my 1-1-1 Method:
It is well understood that journaling is an extremely powerful tool for improving mental health.
But if you’re anything like me, you’ve struggled to get started with a practice.
The intimidation of the blank page holds you back.
I developed a dead simple approach that works:
But if you’re anything like me, you’ve struggled to get started with a practice.
The intimidation of the blank page holds you back.
I developed a dead simple approach that works:
The 1-1-1 Method
Every single evening, at the end of your work day, open up your journal and write down three simple points:
• 1 win from the day
• 1 point of tension, anxiety, or stress
• 1 point of gratitude
It takes about 5 minutes.
Every single evening, at the end of your work day, open up your journal and write down three simple points:
• 1 win from the day
• 1 point of tension, anxiety, or stress
• 1 point of gratitude
It takes about 5 minutes.
1-1-1 works because of its simplicity:
1 win allows you to appreciate your progress.
1 point of tension allows you to get the topic off your mind and onto the paper. It's therapeutic.
1 point of gratitude allows you to reflect on the most important things in your life.
1 win allows you to appreciate your progress.
1 point of tension allows you to get the topic off your mind and onto the paper. It's therapeutic.
1 point of gratitude allows you to reflect on the most important things in your life.
With a simple structure and a low time burden, the 1-1-1 Method is an easy way to start building a journaling practice that will improve your mental health in 2023.
Try it and let me know what you think!
Try it and let me know what you think!
To summarize my 1-1-1 Method:
Every evening, write down:
• 1 win from the day
• 1 point of tension, anxiety, or stress
• 1 point of gratitude
Follow me @SahilBloom for more actionable ideas in 2023. Join 200K who get deeper dives in my newsletter! getrevue.co
Every evening, write down:
• 1 win from the day
• 1 point of tension, anxiety, or stress
• 1 point of gratitude
Follow me @SahilBloom for more actionable ideas in 2023. Join 200K who get deeper dives in my newsletter! getrevue.co
I literally spent 5 years telling myself I was going to start journaling.
I’d start on January 1 and inevitably stop by the second week.
The simplicity and elegance of the 1-1-1 Method was what finally got me into a consistent practice.
It has changed my life.
I’d start on January 1 and inevitably stop by the second week.
The simplicity and elegance of the 1-1-1 Method was what finally got me into a consistent practice.
It has changed my life.
One way to help the 1-1-1 Method stick:
Create a group chat with a few others who want to make journaling a habit in 2023.
The group chat is only used for sending a ☑️ once you complete it in the evening.
Keep each other accountable and build the streak.
Create a group chat with a few others who want to make journaling a habit in 2023.
The group chat is only used for sending a ☑️ once you complete it in the evening.
Keep each other accountable and build the streak.
Important: The 1-1-1 Method is not intended as a replacement or treatment for any serious mental health conditions.
If you’re struggling, talk to a friend, family member, or mental health professional.
Let’s all help others in 2023.
❤️
If you’re struggling, talk to a friend, family member, or mental health professional.
Let’s all help others in 2023.
❤️
It’s easy to overlook the 1 win—but it might be the most important one.
It feels so good to identify one win daily.
It doesn’t have to be impressive. It can be the tiniest thing—like “I got out of bed when I said I was going to.”
Even the tiniest wins compound. Stack them up!
It feels so good to identify one win daily.
It doesn’t have to be impressive. It can be the tiniest thing—like “I got out of bed when I said I was going to.”
Even the tiniest wins compound. Stack them up!
Common Question: Does the 1 point of gratitude become repetitive?
Two thoughts here:
(1) It’s ok if it does—great way to recognize that there are a few core things that you feel grateful for.
(2) Open the aperture of gratitude. It can be a tiny thing—a smell, a meal, a moment.
Two thoughts here:
(1) It’s ok if it does—great way to recognize that there are a few core things that you feel grateful for.
(2) Open the aperture of gratitude. It can be a tiny thing—a smell, a meal, a moment.
Sharing tonight’s entry as an example.
(Note: I write it as fast as my thoughts flow, so please excuse the crappy penmanship!)
(Note: I write it as fast as my thoughts flow, so please excuse the crappy penmanship!)
Common Question: Is there a reason to use a paper notebook vs. a computer or digital tool?
Totally up to your personal preference.
I prefer paper notebook because it separates me from the technology that distracts me all day.
The separation is helpful in and of itself.
Totally up to your personal preference.
I prefer paper notebook because it separates me from the technology that distracts me all day.
The separation is helpful in and of itself.
If my mentions and DMs are any indication, this thread sparked a lot of aspirational journalers to get started.
LOVE IT!
🙏🏽🙏🏽🙏🏽
LOVE IT!
🙏🏽🙏🏽🙏🏽
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