How To Change Your Life By Journaling In 2024 (Ask These 3 Questions) | Dr. Rangan Chatterjee

I have been seeing patients for over 20 years and I genuinely believe that journaling is one of the most impactful behaviours you can bring into your life. It can help with focus, productivity, anxiety, depression, habit formation, decision making, relationships and so much more.

There are many different ways to journal and, of course, you have to find the method that works best for you. For me, answering some simple questions each day is a really easy and impactful way to start.

Please use these questions in your own life. You do not need to buy a journal to answer them at all, But, if you would like a beautifully designed journal that will help you turn this new behaviour into a life changing habit, please do check out 'The 3 Question Journal' that I have created.

-----
-----
Follow Dr Chatterjee at:

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[zeke]

I started journaling in jail. There wasn't much else to do, but it definitely helped me change my life especially because I had the time to go back sometimes and see how my thinking was improving as I worked on myself.

[TheSherKhhan]

Here are the 3 Questions for morning & evening:

MORNING:-
- What's the most important thing to do Today?
- What's one thing you deeply appreciate about your life?
- What quality do you want to show to the world today?


EVENING :-
- What went well today?
- What can I do differently tomorrow?
- what did I do for someone else today?

[ruledbyvenus]

I start my morning the same way. After making my bed I make coffee (I actually use the pour over method) which forces me to manage my time efficiently and teaches patience. I sip while journaling. It’s my spa ritual and a form of meditation I look forward to.

I’m an introvert so it makes me feel like I’m having a conversation without having to deal with anyone else’s energy. 💛

[thehylers]

Journaling daily for almost 3 years. I am a different person. I journal thoughts, ideas, questions, answers, and prayers to God. I share everything with the Holy Spirit and I have received healing from past trauma and learned to never again allow someone to victimize me. Happy New Year and God bless everyone searching.
❤🎉💗🎆🥳🙏

[stephanie]

I started journaling a few months ago after a marriage crisis and it really helped me deal with all my negative thoughts from a betrayal … at first I wrote very negative thoughts but recently I started writing more inspirational thoughts and now these questions will set me on a beautiful path for 2024 … thank you for sharing ❤️👍❤️

[GabrielBacon]

He’s right. I don’t know what it is about this guy’s delivery, but I he’s one of the most effective catalysts I’ve found to enact change in myself & live with intention.

[janetsharpe]

Just love your videos they always inspire me I’m 76 and gone through many challenges in life wish we’d had this in my younger years. But grateful for you now thank you ❤

[joyconnell]

You know what I adore about you Rangan? Is how astute you are in relating to others needs - of course you’ve got to put yourself first. But then immediately your on here sharing the benefit of your latest discovery! Thank You ( and tell your wife not to worry, I’m 85 years old) 😅 Bless your heart ♥️

[sarafox]

I’ve journalled since I was 9, I’m 51 now. It’s been a trusted friend and confidente, and useful to measure growth over the years. This year will be intentional with these questions-life changing..thank you Rangan..

[lisabalabas]

Dr. Rangan, you're a Light Bearer!

[sheejaeldo]

A great fan of you doctor for enriching our lives on a daily basis. Thank you for this amazing podcast.

[bevgomersall]

I have only listened to this for 30 minutes so far, but what I love about Rangan's podcasts is that they always give simple, practical, effective advice (tools that aren't overwhelming or complicated); advice that WORKS !!
Thank you for sharing your precious time with us Dr Chatterjee

[temmyjane]

Wow! This podcast held my attention. This is incredible..May you live long Dr Rangan. Thanks for sharing

[quickcinemarecap]

00:02 Journaling can break unconscious patterns and anxieties, bringing clarity and change.
02:19 Prioritize important things over trivial tasks.
06:45 Asking the most important thing to do daily improves decision making
09:19 Prioritize important tasks to reduce future regrets
14:11 Practicing gratitude can lead to enhanced moods and improved well-being
16:29 Gratitude can have powerful effects on sleep, energy, focus, anxiety, and relationships.
20:38 Start each morning by focusing on what you have in life rather than what you lack.
22:43 Journaling is a keystone habit for positive changes.
26:53 Intentionally decide how you want to show up each day.
29:05 Visualization and reinforcement through daily questioning
33:07 Journaling in the morning can improve mental well-being and decision making.
35:10 Journaling with these questions can lead to positive life changes
39:25 Journaling can lead to better focus, decision-making, and mental well-being.
41:38 Journaling can be easily incorporated into your morning routine by linking it with an existing habit.
45:31 Journaling with morning and evening questions helps in setting intentions and self-reflection.
47:38 Journaling about positive moments and self-improvement
51:40 Journaling helps improve self-awareness and habits.
53:38 Ask yourself what did I do for someone else today?
57:48 Dr. Chatterjee suggests three morning and evening questions for journaling.
59:56 Journaling can change your life
1:03:45 Core happiness defined as alignment, contentment, and control.
1:05:42 Living unintentional lives and confusing success with happiness.
1:09:26 Being in alignment with our true selves is crucial for reducing stress and living a fulfilling life.
1:11:12 Success doesn't always bring fulfillment
1:15:11 Choosing to live an intentional life
1:17:05 Intentional living leads to meaningful relationships
1:20:29 The importance of living in alignment and making meaningful connections
1:22:12 Allowing oneself to be happy is a skill that can be practiced and worked on.
1:25:46 Writing values is the critical first step
1:27:38 Identify activities that make you feel calm and content.
1:31:25 Intentional solitude is crucial for understanding oneself
1:33:21 Finding calm and creative state through solitude
1:37:05 Balancing the prefrontal cortex and emotional brain for better decision-making
1:38:55 Practice intentional solitude for 10-15 minutes daily.
1:42:41 Creating routines and rituals for a sense of control
1:44:30 Feeling out of control can weaken feelings of happiness.
1:48:08 Live according to the phase of life you prioritize
1:50:16 Being intentional about life decisions
1:54:00 Junk happiness habits distract from true contentment
1:55:57 Happiness is more than temporary pleasure
1:59:39 Overcoming the fear of losing and finding self-love
2:01:28 Dr. Rangan Chatterjee is emphasizing the importance of happiness and mental well-being for transforming lives.
2:05:09 Journaling for happiness and health

[mrs.dillard]

This is the best podcast I watched in 2023 on 12-31-23. 123 moving forward in 2024 journaling and to continue to listen to Doc.

[eb]

A born doctor...so much genuine empathy and strong desire to help lift people up. Much respect doc!

[MarkSMueller]

Thank you Dr. Chatterjee for your wonderful intellect, insight and advise. This morning I sit at my desk and contemplate the next year of my life, and by some strange coevality, your video popped up and immediately caught my attention. As I sort out my cluttered and busy brain, I'm determined to focus on the things that matter and the direction I should head, to make my future and legacy clear and with accurate direction. As I open up a fresh journal book, your words will resonate and guide me in my process. Congratulations on your video content achievements and wishing you much success in your endeavors....I will be right behind you and following your every word!

[HasnaHey]

I started keeping a journal based on these 6 questions just a few days ago, and I can already feel the power of the exercise. In terms of the benefits-to-time ratio, it's a fantastic gift. Thank you for sharing. Thanks for your work in general. I appreciate the topics you choose, and how you engage with your guests. Your reactions make the conversation more enjoyable.
I've learned a lot about improving my quality of life and contributing, thanks to you and others on this platform. Thank you, thank you, thank you. Today, if you want, when journaling about the last question of the day, you can note my name 😂.

[tinaplummer]

I would like you to make a video, about something that is not talked about much, when the children leave home, and we parents get depressed and change, without saying about the situation we are in, together.❤️❤️❤️🙏🏻

[tatianagranchi]

Thank you so much. So grateful i find you. This is the life i want to live. Intentional. No reactive. Creating happy habits. No regretting my choices. I start journaling right this evening❤ thank you to exist