Episode 138: Reconnect With Yourself By Writing 5 Minutes A Day Says UJ Ramdas

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UJ Ramdas Five Minute Journal

UJ Ramdas

UJ Ramdas wants to help you reconnect with yourself by writing about yourself for just five minutes a day. He is co-creator of the Five Minute Journal, a writing system rooted in science to guide you to become your best self.

He studied cognitive behavior in college because he was fascinated with the human mind and how he could help people become better versions of themselves. He found his studies very informative, but found few practical applications for his knowledge.  He decided to start studying marketing instead because he realized how successful marketers were at getting people to change their behaviors.

UJ has been journaling for seven years. The Five Minute Journal was conceived to help people start and maintain a journaling habit, so they could see patterns within themselves to fulfill their inner most needs.

Special Offer for UnStuckable Members

UJ has generously offered a 15% discount to all UnStuckable listeners using the promo code: UnStuckable at FiveMinuteJournal.com


Key UnStuckable Takeaway

Dive deep into yourself and others!

No, we don’t mean go scuba diving. We mean really connect with other people on a deeper level, and to connect with yourself better too.

Probably the hardest question in life to answer is “What do I want to do with my time?” Stop avoiding this question and try to figure it out. Start by keeping a daily journal. (See UJ’s UnStuckable Lesson below.)

You can only begin to understand how you truly want to spend your time when you start exploring your inner most thoughts and feelings. As you get to know your needs, motivations and what makes you really happy, you’ll also be able to form deeper and more meaningful relations with others.

Quick Action to Get Unstuck

Get out of your house and go outside. 

One of the best ways to clear your head is to go outside and get away from your daily surroundings. Go for a walk, read a book in your yard or a park or even go play.

Shifting your conscious mind to focus on nature, allows your subconscious mind to work through some of your challenges.  At the very least you’ll feel more relaxed and have a clearer perspective on your thoughts.

UnStuckable Quotes From UJ

“Freedom means the ability to do what I want, when I want, with who I want.”

“No one in my social circle is an employee.”

“Introspection is the shortcut to success.”

“Friendship is easily one of my highest values.”

“Reality is negotiable.”

“You can’t mentally think yourself out of a problem.” 

“Writing is an incredible way to reflect.” 

“Journaling for an hour is probably going to be better than talking to someone for an hour.” 

“Create something you want to see in the world.”

More Habits & Actions

  • A great exercise to reconnect with yourself is thinking about your younger self and what was important to you at that time.  What books were you reading? What did you tell others you wanted to be when you grew up? How did you like your spend your time? What did you like to learn?
  • Build a healthy support group around you. Understand your values and use them to guide the development of your relationships.
  • Practice making eye contact. UJ says eye contact is essential to forming a deeper connection with someone. Try making eye contact with everyone you talk to for a week. You might be surprised how little you actually do it and how it changes the dynamics of your conversations.
  • If you are not sure what you want to do, at least figure out what you don’t want to do. Using the process of elimination is a great place to start.

UJ’s UnStuckable Lesson

UJ says keeping a journal has been the most effective personal development tools he has tried.

Why UJ Journals

About seven years ago he started keeping a journal by simply writing down a few notes about his day before going to bed. He realized how helpful this exercise was to his personal growth, but also how few other people kept a daily journal.

He wanted to share what he discovered about journaling with others, so he set out to create a simple system rooted in scientific research to help people to start their own journaling habit.

Writing Helps You Gain a New Perspective

UJ says humans generally are not very good at self-correction. When you think about something in relation to yourself, it’s hard to view it form an objective perspective.

However, when you right that thought down, you’ll be able to gain a different perspective by reflecting on it’s physical form in writing. it.  Reading your own writing allows your unconscious mind to fill in some of the gaps in your thought process you were unaware existed.

Creat a Daily 5-Minute Journaling Habit

You are stuck with yourself for the rest of your life, so you better get to know yourself as well as you can!

If you want to start writing a journal, but are not sure exactly how to get started, check out UJ’s Five Minute Journal. It’s free to try. Here are some of the questions you’ll be asked to answer:

Morning Questions:

  • What are you grateful for?
  • What will make today great?
  • Who do you want to be today?

Night Questions:

  • What are three amazing things that happened today?
  • If you could do the day over, what would you change?

UJ’s Advice on Keeping a Journal

  • Don’t worry if you are not a good writer. This is about communicating with yourself, not having perfect grammar.
  • Go back each week and review what you wrote that week. See how your week went and start planning for the next one.
  • Every hundred days or so, UJ goes back and reviews the previous hundred days. This allows him to look at his goals and actions over a period of time.
  • If you want to give the full system a try, make sure you read the first 50 pages of UJ’s book to understand the basics of journaling.
  • Don’t worry if you feel shame or guilt while you are writing. Awareness of these emotions are the key to unlocking creativity and learning about yourself.

UJ has generously offered a 15% discount to all UnStuckable listeners using the promo code: UnStuckable at FiveMinuteJournal.com




Questions & Feedback

Have a question or feedback for us? Email getunstuck@unstuckable.co or Tweet @unstuckable

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Thank you for for your support and let’s get unstuck!