Как я заменил СКРОЛЛИНГ на БЛОКНОТ 📒

Journaling as an Alternative to Scrolling

The presenter replaces mindless scrolling with journaling, finding it both enjoyable and useful. After trying several formats, his favorites are the Daily Log for documenting life and the Bullet Journal for planning and tracking work.

He says journaling can clear his head, help him manage stress, and create a record he’ll value rereading later.

Journaling Methods and Tips

• Reflective diary: Write honestly about your thoughts and feelings in a private, nonjudgmental space. It may take practice to get past the awkwardness of a blank page. The presenter recommends giving it a try, especially during a difficult period.
• Brain Dump: Quickly write down whatever is on your mind, without organizing it or worrying about your handwriting. The presenter finds that even five minutes can make his head feel lighter, particularly when he’s anxious or overwhelmed.
• Morning Pages: Write freely soon after waking, without stopping or censoring yourself. Julia Cameron’s version calls for three A4 pages. The presenter has adapted it to a shorter session after coffee, writing about what’s on his mind and what he plans to do.
• Daily Log: Record what actually happened during the day—events, activities, conversations, and how you felt. Writing at midday and again in the evening can help capture details you might otherwise forget. You can also include a simple schedule. The presenter’s top recommendation is to try this daily.
• Bullet Journal or planner: Use monthly and weekly layouts to plan tasks, note events, track habits or work hours, and review what went well. Writing plans on paper may make them easier to remember and encourage follow-through.
• Gratitude journal: Note what you’re thankful for, but go beyond a checklist. Reflect on why something mattered or how it affected you. The presenter also uses this practice during stressful moments to shift his attention toward what is good.
• Highlights journal: Record the best thing—or a few good things—that happened each day. Keep it consistent, even if it’s only one word or sentence. Reflecting on why a highlight mattered can lead naturally into gratitude journaling.
• Observer’s journal: Practice describing the world around you. Start with a familiar activity, such as walking, running, or cooking, and add sensory details. If the scene feels too broad, focus on one object or detail.
• Travel journal: Write down what happened, what you thought, and how you felt while traveling. Photos capture the view, but a written account can preserve the experience from your perspective.

The presenter suggests that beginners start with Morning Pages or a Brain Dump. There are no strict rules: choose a format that feels useful. A notebook and pen you enjoy using can make the habit more inviting.

Presenters and Sources

• Presenter: DONETS (the speaker refers to himself as Seryoga).
• Julia Cameron: The Artist’s Way, the source of the Morning Pages practice.
• Haruki Murakami: Cited in connection with the Observer’s Journal and writing practice; the book title in the subtitles appears garbled.