This habit is changing everything

Hey man

I hope you're having a good weekend.

Today, I want to give you a three-minute daily practice that could change your life.

And all you need is a cheap journal and a pen.

It's a practice I've been doing for a few weeks, and the results have been profound.

I've been writing in a journal for around nine years.

Of all the different practices I've done, journaling has been, without a doubt, the most transformative.

It has also allowed me to work through some extremely destructive patterns in my life and let them go.

It's also allowed me to earn online and travel the world as a digital nomad.

Every man who wants to be his best version should write in a journal daily.

• It clears your mind.

• It processes your emotions.

• It helps you know who you are, what you want and why you're on this earth.

Most people realize how useful it could be.

But a lot of people don't know where to start.

So here is a simple yet powerful practice that you can use.

It comes in the form of 5 “finish this sentence” style prompts to fill in every morning with your coffee.

Here they are.

Prompt #1: Today, I am grateful for…

Here, you write three things you’re grateful for.

These could be things like…

• People.

• Good things that happened lately.

• Objects.

• Aspects of your life that are good (or at least not shit).

Or anything at all that you’re happy about.

Gratitude’s effect on our well-being is exceptionally well-researched.

And the results are crystal clear.

Gratitude makes us happier people.

So carve out time for it every morning.

Prompt #2: Right now, I’m feeling…

This is the emotional equivalent of looking in the mirror to see how you’re doing.

It can be hard to connect to how you feel sometimes if you're anything like me.

But with this prompt, you check in with yourself every morning before the day starts.

I ask how I’m feeling (sad, anxious, happy, etc)

I also talk about how that feels in my body (tight chest, heavy eyelids, etc.)

And lastly, I use this space to talk about why I might feel this way.

Writing about how you feel helps you feel better if you feel bad.

And it helps you savour it when you feel good.

It’s that simple.

Prompt #3: What I need to get off my chest is…

This prompt is the emotional equivalent of brushing your teeth.

Some of us haven’t brushed our emotional teeth in years.

And they’re full of plaque, dirt and gunk.

But this prompt lets you clean your emotional teeth every morning.

It gives you the space to relax and let it out.

You dump whatever it is you need to express.

This space is just for you.

So let go and speak your truth, no matter how ugly, weird or aggressive.

If you do this daily, you’ll feel way calmer, grounded and more in control of your emotions.

Prompt #4: Today, I need to hear…

This is probably the most profound prompt on this list.

Every man has an inner critic.

And if this inner critic isn’t repurposed and brought under control…

He can destroy our lives. And I’m not exaggerating.

Most men are their own worst enemy.

But with this prompt, you start to change that.

You intentionally give yourself some love every day.

If you do this daily for a year, you will become your own best friend.

This impact on your happiness, productivity and well-being is hard to describe.

Prompt #5: Three things I need to get done today are…

This one is saved for last because it helps you set your intention for the day.

Most men either NEVER write a to-do list.

Or they write a to-do list that is insanely long (and never finish it).

I’m a bit of a minimalist.

I prefer to follow the principle the Germans call “Weniger aber besser.”

It means less but better.

Pick three high-impact, needle-moving things you need to do today.

Three things that, if you did them, you could say that it was a good day.

And then commit to doing them.

Helping you heal your emotional wounding using practices like these is part of what I do in the Man On Purpose 12-week mentorship program for men aged 30+

I help you find a strong sense of direction in life, discover (or rediscover) your true self and make that self-present in your relationships while being able to talk with confidence to anyone.

It also helps you conquer your addictions because when a man lacks purpose, he chases pleasure.

All you have to do is click this link, which will take you to my calendar.

Find a time that suits you, block it out and answer the follow-up questions.

We’ll meet on a call & find the clarity you're looking for, and make a game plan for the next few months of your life.

Sound good? Let’s have a chat.

Oliver “Hemingway” Cowlishaw