If you’ve ever tried journaling and quit, this post will help you start again. I've been journaling for years and have used many tools. Recently, I've changed my workflows a bit making it tighter within the Apple's 'ecosystem.' And, through the years, I've also changed the way I journal. What I do today is very different than what I used to do when I started.
So, I've tried to structure this around using only Apple Notes and Reminders along with different stages of journaling. Each stage or level builds on the previous one and gives you a visible outcome. It could be mental relief, more awareness, better clarity, or maybe some life wisdom.
Level 1: The brain dump
The goal is to simply empty your head anytime your mind feels noisy. You'll typically start here because your brain is overloaded. For me it was a combination of too many tabs open, unread notifications on Slack, half-done tasks, emotional residue from the day before.
I just needed an outlet.
The method to capture is simple too. Open a new note called “Brain dump: Put date.” Write like you’re talking to someone who won’t judge you. No structure, no grammar, no intention to revisit. Just get everything out. All the frustrations, to-dos, half-formed ideas. Do a brain vomit.
I used to do this after long office days. Laptop shut, but my mind kept running meetings. One note later, the noise would fade. If you’re on the go (short walk, driving), use Siri to take a note. You’ll know you’re done when your breathing slows and you feel calm.
Stay here as long as needed. But if you notice you’re repeating the same rants every week, you’re ready for trying something else too.
Level 2: The reflection log
Since you've found yourself repeating things from the brain dump, it's time to notice patterns. I've found the best time to do it is at the end of the day. This has helped me become a lot aware of self and others.
Continue with the same note-taking style. Change the prefix of notes from Brain dump to Reflection. Each night, ideally before bed, jot down 3–4 bullets:
What did I do today?
What/who mattered most?
What/who drained me?
What/who gave me energy?
These are common questions I found online and I found them rather basic. But I stuck with them long enough to know they work. The point is to just write or document snapshots of your day. Over a few weeks, you’ll start spotting the same work frustrations, the same triggers that bring joy, the same people who make your day heavier or lighter.
Most nights, I type it half-asleep in bed on either my laptop or phone. Phone forces me to not ramble but be sharp. Set a Reminders alert at 9:30 PM that says “Log the day.” Sometimes, it’s the single most useful notification I get all week after Amazon delivery notifications.
Once you start seeing patterns, you’ll naturally want to question them. That’s your cue to try the next one. Asking questions.
Level 3: Questioning
This has been the most valuable methods I came across on YouTube (I forgot who spoke about it). It's most useful during critical decisions or moments when I felt stuck. This gives me the most clarity till date. This is where journaling actually turns interactive. Instead of dumping or logging, you start asking questions and thinking actively.
First, change the new journaling notes prefixes to "Question:" followed by the specific question you have in mind followed by the date.
Every time you find yourself hovering on something like “Should I buy that car?” “Should I change jobs?” “Why am I feeling off lately?” don’t overthink, and just open the note and write the full question as the note title.
Then answer it like a debate. Should I buy that car? What problem is it solving? What emotion is driving this? What happens if I wait 3 months? What would my +5year self say?
You don’t have to reach an answer. Half the benefit is slowing down your reaction speed. We saved a lot of money through clear decision making nature of this method. When you write through decisions, emotion drains out and logic steps in. I’ve written entire car, gadget, and career questions this way. By the end, the right decision usually makes itself obvious.
Clarity comes from conversation. And journaling, at this level, is a conversation between the panicking you and rational you. Do it for 30-40 big or small questions and you'll start realising the things to be done for a decision and naturally crave for more. Decisions.
Quick tip: Tag these notes as "questions," and pin the smart folder tagged to #questions.
Level 4: Decisions
The kind of journaling you do now will help you learn from your own reasoning. You'll likely do it once a week or before big decisions. This will also help you track your decisions like experiments. Change the prefix to "Decision" followed by the thing you have to decide on followed by the date.
Every entry should include the specific decision to be taken and what's your core reason behind this decision. You should try to lay out every possible options considered and your preferred outcome or what you'll think happen. Weeks or months later when you can check if the decision was right, you'll start seeing your biases and build trust on your logic. You'll start auditing your thinking process. You'll become confident with clarity.
Put up a recurring reminder every 90 days with a link to your smart folder from Notes. This way you can check if the decision was right or wrong.
Simply put,
Create a tag #journal and append #braindump, #reflection, #question, and/or #decision
Create smart folders on Apple Notes for Braindump, Reflection, and so on
Set reminders for post coffee time in office.
Do Level 1 for 10-30 minutes and you'll feel lighter for the rest of the day
Use notes app through the day to put a series of questions you may have
Put reminders for different times of the day for the specific kind of entry you may want to delete
Hope it helps. Thanks.