What if, on your last day on earth, the person you became will meet the person you could have become?
While a terrifying scene to some, we believe this line of thinking as powerful, motivating, and inspiring.
OAK Journal’s mission is to help you become the absolute best version of yourself and empower you to accomplish your most significant goals. Through science, spirituality, and generosity, the OAK Journal method teaches discipline and habits that can transform your life.
What Is The OAK Journal Method?
The OAK Journal is a 90-day journal that was designed alongside the science of human attention spans. It allows you to:
Create achievable goals, both short term, and long term
Increase your probability to accomplish them
Making daily progress
Developing beneficial habits
Exercise positive psychology
The OAK Journal helps you become your optimal self in 90 days.
“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
Good to Great
Tools of Titans and The Untethered Soul
Mastering the Rockefeller Habits
Module One: The Oak Method
The OAK Journal Method combines science, spirituality and positive psychology to create a roadmap for accomplishing any goal. We start with helping you find your Ikigai/personal WHY then empower you with a formula to consistently complete large goals in 90 days. Each week ends with a positive psychology exercise to help you stay focused on completing your bucket list.
The OAK Method
We developed the journal to share over 20 years of collective experience that will empower you to accomplish whatever you set out to do. In this book, you will find the best parts of the most significant business books from the last 100 years. We worked to combine the best processes and habits to help achieve even the loftiest goals. It has taken decades of wins and failures along with countless hours of continued education, the endless consumption of books from How To Win Friends and Influence People to Great by Choice, Mastering The Rockefeller Habits and Scaling Up to create this journal. We intentionally designed the OAK journal structure to develop habits that will empower you. It's our vision that everyone can achieve anything they set their mind to accomplish.
Why Journaling Works
Why use a journal instead of an app? You already have all events in your digital calendar so why bother to write them down in this journal? Are you aware that by writing down a goal, it increases the probability of accomplishing it significantly? Many studies have shown you become almost 50% more likely to achieve your goals and dreams, just by writing them down on a regular basis. A real journal gives you something tangible to work with, and something is satisfying about the touch of paper. Additionally, writing stimulates and engages your brain, making it simpler to retain data. Many prefer writing by hand as it is a more raw, authentic experience that helps tap into the creative side of your brain.
The 10/10/10 Morning Routine
The key to accomplishing your goals is starting each day off right. Beginning each morning to optimize your day means taking a few minutes to get focused on what you will achieve. Take the first 30 minutes and break it into 10 minutes blocks of meditation, reading, and journaling. By focusing your mind on meditating, followed by reading for continuous learning, followed by taking time to capture your thoughts is a proven habit of maximizing each day. Take the time before you start your day to set yourself up for success. Having the fanatical discipline to begin each day with this practice will quickly result in being more productive on the essential tasks.
A Meditation Practice
The most common habit we have found that is shared consistently by the top performer across all industries is meditation. A mindfulness practice is life-changing. “I don’t know how to meditate” isn’t an excuse to skip this step. The other unacceptable excuse is “I don’t have time to meditate.” With apps like Calm or Harmony, you can start meditating in minutes. Transcendental Meditation (www.tm.org) has the most scientific studies documenting the benefits, but just by quieting your mind daily it begins to unwind the stress we carry in our bodies.
The Power of Gratitude
Science has shown us that bookending your day with gratitude first thing in the morning and the last thing to end your day will increase happiness. Happy people tend to accomplish more than individuals who struggle with anxiety, depression, and stress. Take advantage of this simple habit to improve your quality of life. It can be as small and straightforward as "today I am grateful I woke up" or “I am thankful for my warm coat”.
Our Most Productive Time of Day
The first 90 minutes that you are completely awake is when you are best at problem-solving and creative thinking. Don't waste your best time of day on email or trivial tasks. Tackle your day's hardest challenges first thing in the morning. Do the hard work first.
Module Two: Finding Your Life’s Purpose
How do some people seem to accomplish so much when others struggle to get by? The difference is Clarity of Vision that keeps someone focused on achieving their dreams. We created this module to help you find your life’s purpose and live your life to its full potential.
Finding Your Personal WHY
Everyone has a WHY. Your WHY is the purpose, cause or belief that inspires us. Knowing your WHY gives you a filter to make choices, at work and home, that will help you find greater fulfillment in all that you do. It is your reason for getting up in the morning. It is what motivates you to action. It is what keeps you focused every day. No one has the power to take your purpose from you.
What is Your Ikikai
A Japanese Concept Meaning “Reason for Being” The Japanese Secret to a Long and Happy Life. Your ikigai is at the intersection of what you are good at and what you love doing. Discovering your own ikigai is said to bring fulfillment, happiness and make you live longer.
Personal/Family Core Values
Do you have personal core values? Does your family have a set of values that are used as guiding principals? My personal core values are family, creativity, adventure, leadership and enlightenment. Overview - Core values are a decision-making filter that you can use in life - It can be a fun process to do this as a family - Come up with a cool way to show the values and stories behind each one - It’s not enough to just create these values, it’s essential to live them.
The greatest pleasure in life is doing what others say you can’t. What change can you make that will have the greatest impact on your life What are the stories we tell ourselves that are limiting us? That holds us back? I am not smart enough, not funny enough, not pretty enough. The stories you tell yourself are creating the self-fulfilling prophecies that have become a repeating pattern. It's time to change your story.
Healthy Mind, Body & Spirit
All that we are is the totality of what we have thought Overview - Commitment to personal discipline - Mindset - Exercise - Nutrition - Schedule (every minute counts) People acquire a particular quality by acting a particular way Stress is only a status symbol. There are things we can control and things we can’t. If you can’t control it don’t let it impact you, if you can control the outcome, do everything you can to make the end result your desired outcome.
Leaving a Legacy
We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. Success is not money / fame / power - It’s “please don’t touch my life, I love it just the way it is”
Module Three: Setting 90 Day Goals
It’s possible to accomplish amazing things in a short amount of time if you have focus and discipline. Each day is a gift, an opportunity to make progress towards your vision. In this module, we will help you set SMART goals, create healthy habits while making continuous progress towards your goals.
Create Your BHAG
B.H.A.G. stands for Big Hairy Audacious Goal, a concept from the book, Built to Last: Successful Habits of Visionary Companies by James Collins and Jerry Porras. According to Collins and Porras, a B.H.A.G. is a long-term goal that changes the very nature of a company’s existence. Like the moon mission, a real B.H.A.G. is clear and compelling and serves as a unifying focal point of effort– often creating immense pride. It has a distinct finish line, so you can know when the goal is reached. B.H.A.G.s are bigger, bolder and more powerful than regular long- and short-term goals.
How to Set S.M.A.R.T. Goals
It's essential when setting goals to make them SMART (Specific, Measurable, Attainable, Relevant, & Time Based). A SMART goal provides clarity to what you want to achieve. In this way, it will give a sense of direction to anyone who wants to achieve their goal and it is highly likely that it can be accomplished. A well-formulated goal is easy to understand for everyone.
Define Success & Visualize It
The power of affirmation. Seeing your future with the mind's eye is an essential step in determining how you will achieve your goals. Here are three simple steps to help make visualization work for you. Here are three simple steps to help make visualization work for you.
Paint a Picture - Have an image in your mind of what this coming to fruition looks like; you should be able to see it with your eyes closed.
Have a Mantra - The exact words matter. If you are trying to visualize getting out of debt, try something like "I will have an abundance of cash in reserve."
Feel It - Take the time to imagine what it feels like when you are in this place. Stay here with these emotions for five deep breaths.
The Power of Habits
Inspiration is motivational, but habits get results. In business or personal life, creating habits will pave the way to accomplishing your goals. Just like athletes training to compete at the highest level or a soldier trained for combat, we don’t rise miraculously to meet a challenge but rather default to what we are prepared for. Good habits help you reach your goals while setting a foundation for life. If you have a life goal, it isn’t the goal itself that will help you attain your dreams; it is the habits that you form and follow while you are trying to get there. Habits are the basic building blocks of reaching any goal or succeeding in any plan.
To accomplish great things, you must make constant progress toward your goal. It's easy to procrastinate starting something when the task at hand is intimidating, which leads to analysis paralysis. Do you know how to eat an elephant? One bite at a time. Progress comes from small actions every day. Don't wait until you think conditions are perfect or you will be sitting around waiting forever.
Leaving a Legacy
“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us” I define success as “when you wouldn’t trade your life form someone else's.” What is your higher purpose? Something that only you can do?
Success is not money / fame / power - It’s “please don’t touch my life, I love it just the way it is”
Module Four: Daily Progress
Now that you have clarity of vision around your goals, this is how you are going to make them come to fruition. In this module we help define each days purpose and MITs (Most Important Things), build your willpower, and provide a tool to help you schedule for success.
Daily Purpose & MITs
An MIT (Most Important Thing) is a crucial task that will create the most meaningful outcomes. Every day, identify your three MITs and focus on getting them done. Keep this list separate from your general to-do list. Make sure the daily MITs align with your 90-day goals and not everyday tasks. Not all tasks are created equal. Focus on what are the things that, if they get accomplished today will have the most significant impact on reaching your big goals.
Building Your Willpower
Good habits are foundational for happiness — you need willpower. It’s easy to give credit to willpower when you successfully build a new habit, but it’s also equally obvious to chalk up a failure due to a lack of willpower. Regardless of your thoughts on willpower; it is a real thing. It should be continuously strengthened, and it does have a direct impact on your ability to build a new habit.
Eating the Frog
If you have to eat a frog, do it first thing in the morning. The most important of the 7 Habits of Highly Effective People is that you start with the essential task and don’t move on until it's complete. Stop starting and start finishing. It is not possible to multi-task, so don’t waste your time. Studies on multitasking have found that each additional task you add reduces your productivity by 20%, or roughly the same effect as smoking a joint while trying to work. To exasperate that you can deduct an additional 20% for each other activity you add.
Scheduling for Success
Your calendar is like a closet. If it’s empty, it will get filled with unnecessary items. By scheduling your day the night before or first thing in the morning, you are increasing the probability of accomplishing what you set out to do. How many people complain about not having enough time in a day? Why do some people achieve so much while others appear to struggle to get even the essentials accomplished? It's a matter of prioritizing what's most important and working on that. Being busy does not mean you are productive. We all have the same 24 hours, what will you do with yours?
Finding Your Flow State
The Flow state is a term in positive psychology that refers to a complete immersion in an activity. When you are on the flow, it is easier to be creative, solve complex problems easier, and perform at a higher level in sports. How do we get into flow? By being completely involved in an activity for its own sake. The ego fades away and we are we find ourselves in an optimal state of consciousness where we feel and perform our best.
Module Five: Weekly Planning & Retrospective
Tools and habits for strategically planning your next week to align with your SMART goals. From scheduling your calendar to techniques to help ensure you are accountable to yourself.
Planning & Retrospective
The weekly retrospective was taken from the Agile software methodology where they review the last “sprint” (a sprint is 1-2 weeks of focused work on a project or goal). At the end of each sprint, you evaluate three things: What worked and pushed forward towards the goal; anything puzzling; and lastly what blocked or impeded progress. By examining the last short interval of time, it gives visibility into how you are tracking to accomplish the goal, and it brings clarity to any impediments earlier rather than later also providing the ability to pivot direction if needed based on data.
Why do we have accountability partners? It is mentally harder to let someone else down than it is to let yourself down. That’s why athletes have workout partners. It is much easier to skip something if no one is counting on you. By asking someone to hold you accountable for your goals it significantly increases your probability of accomplishing them.
Budgeting Your Time
Time is one thing that you can’t buy more of. When today is over it’s gone forever. We all get the same 24 hours each day, what are you doing to do with your time? Instead of creating another ‘To Do’ list that won’t be completed, try scheduling yourself for success. If you leave you calendar empty, it is like a closet that eventually gets filled with useless crap. Rather than being reactive each day, be proactive to ensure that you are making progress towards your BHAG and 90 day goals.
Stoicism was founded in Athens by Zeno in the early 3rd century BC and made famous by Epictetus, Seneca and Marcus Aurelius. Stoicism intends to achieve inner peace by mastering adversity, exercising self-control, and staying mindful of our impulses. Not only does stoicism teach us how to live well and become better individuals, but it can also assist in overcoming life’s trials and tribulations. A few lessons include:
- Acknowledge that all emotions come from within
- Live in the present moment
- Stop worrying about what others think about you
- Don’t be troubled by things that don’t matter
Module Six: Positive Psychology Exercises
At the end of every week, we have created positive psychology exercises to help you become the best possible version of yourself. Take an hour each week to complete the activity to get the greatest value from these practices.
The Bucket List
Do you have a list of the things you want to do in this life? We are only given this one chance to live our dreams. Stop putting off living your best life. Making a bucket list can help you remember what you value the most. Take the time to create your "must do" list and start doing it.
Rituals are necessary to achieve and maintain a positive mental state. Much of everyday life is made up of rituals — established, predictable, patterned behaviors that make up our day. This list of daily activities includes suggestions from proven techniques and blank spaces to add to some of your habits. If you can do at least 10 of these a day, it will increase your productivity and happiness.
Sharpen The Saw is the last chapter of The 7 Habits of Highly Effective People and refers to working smarter not harder. The most simple example is cutting down a tree with a dull saw. It would take significantly more effort to fall a tree with a dull saw then it would if you stopped to sharpen your saw blade and proceeded to cut through the wood with less energy in a shorter amount of time. Don't confuse busy with productive.
Ditch the Tech
We are becoming more and more disengaged from humanity. At work, with friends, and at home, people are not present with each other. Studies have shown that by just having your phone on the table decreases your engagement with the people with you. Technology also impacts how poorly we sleep as a society today. Don't take your phone into the bedroom at night and a screen should not be the first thing you look at in the morning.
Start Being the Best Version of Yourself
Do you know what the odds that you exist are? Think about it. Just the odds of just of the exact sperm and egg from your parents is 250,000,000,000 to 1. That’s not even taking into account the seven billion people on the planet that your mom and dad actually found each other, then think about that going back generation after generation for the exact DNA strand that makes up the miracle that is you sitting here right now reading this. How can you do anything less than your very best in everything that you do?