What is Journaling? Comprehensive Guide to Effects, Methods & Continuation | The Scientific Reason RAS Changes Your Life
Have you ever given up on journaling?
Do you know what to write in your journal?
Why do you journal?
If you’ve paused to question—
That’s evidence your RAS (Reticular Activating System) has already begun to move.
A blank page before you, frozen in place.
“What should I write?” — the hesitation.
Before you know it, the notebook sleeps in the back of your shelf.
Emotions? Goals? Today’s events?
Intellectually, you know you “should just write.”
But your hand stops.
You want to know yourself.
You want to change your future.
You want to organize your mind.
That desire is real.
But you don’t know how.
Beyond Regular Lines: A Precision Tool for the Mind
Open the page, and it catches your eye.
Blank pages shaped like the brain—right and left hemispheres.
And a 9-grid structure.
Intuition and thought, at a glance.
The Biggest Wall of Journaling is “Thinking”
The moment you think, RAS activates.
And it keeps firing.
The more you think, the further you drift from your true self.
This Notebook Prioritizes Intuition and Emotion.
The thoughts you inherently hold within you.
Designed to let you project them with priority.
That’s why you won’t give up.
Four Editions—Choose by Intuition
Zero Edition
Embodies the philosophy of “starting from the origin” with a pure plain white cover. Designed for those who seek ultimate clarity by minimizing visual noise.
YOGINI STYLE Edition
A cover design embodying the concept of holistic harmony. Created to resonate with practitioners who focus on inner balance, with high affinity to the philosophy of ‘YOGA GLOSSARY, YOGINI STYLE LEXICON’.
VAGYLURE Gallery Edition
Features alcohol ink art—the core texture of our brand VAGYLURE—on the cover. This edition elevates the notebook from a mere tool to an art piece that stimulates creativity.
Gold Coast Edition
Features the gentle morning sun of Gold Coast, Australia—the sacred land of our brand. An edition capturing the spirit of vitality, light, and inspiration. An endless beach, a limitless ocean, a place that gently embraces a liberated heart. Our origin captured in this cover photograph.
Surfers Paradise, Gold Coast, Queensland, Australia.
The 3 Reasons People Quit Journaling and the Scientific Solution
You Started Journaling, But…
You may have started journaling before.
“I want to know myself”
“I want to organize my mind”
“I want to achieve my goals”
With that intention, you picked up a notebook.
But when faced with a blank page, your hand stops.
“What should I write?”
At first you can write with momentum, but gradually you run out of things to say.
Before you know it, the notebook sleeps in the back of your shelf.
This isn’t your fault.
The 3 Reasons for Failure
Reason 1: Blank Page Pressure
“I don’t know what to write”
A blank page, or just lines.
Too much freedom—paradoxically, you can’t write.
Without structure, you don’t know where to begin.
This is called “blank page pressure.”
Reason 2: “Overthinking”
When you think with your head, your hand stops.
“What should I write”
“How should I write it”
“Is it okay to write this?”
The more you think, the fewer words come.
Thought kills intuition.
Reason 3: Don’t Know How to Continue
Even if you can write with initial momentum, you eventually run out of material.
“I have nothing to write today”
“Maybe that’s enough”
Because you’re dependent on motivation, you can’t continue.
But You’re Not Wrong
The journaling tool was wrong.
Blank pages or just lines.
Traditional methods that prioritize thinking.
With these, failure is inevitable.
What is RAS—The Existence That Decides What You “See”
Here’s something I want you to know.
RAS (Reticular Activating System)
This is the true source of journaling’s power.
RAS (Reticular Activating System)
RAS is an information filter that exists deep within your brain.
Every second, massive amounts of information flow into your five senses.
Vision, hearing, touch, smell, taste—from all of them.
But the brain can’t process all of it.
That’s where RAS works.
RAS delivers only the information set as “important” to your consciousness, blocking everything else.
In other words, what you see is decided by your RAS.
→ Want to learn more about RAS? Click here
RAS and the Law of Attraction
The Law of Attraction—have you heard of it?
“If you wish strongly enough, it becomes reality”
“If you visualize what you want, it will be attracted to you”
Often spoken of as a spiritual concept.
But actually, the true identity of the Law of Attraction can be explained as the workings of RAS.
Example: Red Car
Suppose you strongly think “I want a red car.”
Then, RAS sets “red car” as important information.
As a result, when you walk the streets, red cars catch your eye one after another.
“There are so many red cars!”
“I attracted them!” you feel.
But actually—
The red cars were already there.
Your RAS simply recognized them as “important” and delivered them to your consciousness.
Example: Numbers That Catch Your Eye
Here’s a more subtle example.
Numbers that suddenly catch your eye.
“1111”
“777”
“Your birthday”
Some people feel these are angel numbers.
I don’t deny that.
But as a possibility—
Your RAS may have set that number as “important.”
That’s why it catches your eye.
I’m not saying everything is RAS.
Encounters that occur when RAS isn’t activated certainly exist too.
What matters is the power of discernment.
“Is this RAS?”
“Or is it true guidance?”
Journaling also helps with this discernment.
→ Evidence was once Spiritual: What was once spiritual becomes evidence
Resetting RAS Changes Reality
Here’s what’s important.
What if you could intentionally reset your RAS?
What if you could make it recognize your goals and desires as “important”?
Then this happens:
- Related information catches your eye
→ Opportunities you never noticed before become visible - Ideas emerge
→ Your unconscious begins working toward your goals - Action accelerates
→ It shifts from “I have to do this” to “I want to do this”
This is the mechanism by which life changes.
The True Essence: Journaling as an RAS Re-Lock
Here, I want to redefine journaling.
What is Journaling
Journaling is RAS Re:Lock
- Un:Lock (Releasing old settings)
→ Become aware of old patterns - Re:Define (Redefining your true self)
→ Structure your desired future - Re:Lock (Locking in new settings)
→ Declare and lock it into RAS
This is the essence of journaling.
Not just a diary.
Not just self-dialogue.
The act of intentionally resetting RAS.
Why Writing Resets RAS
There’s neuroscientific evidence.
The act of writing activates:
- Prefrontal cortex (area governing thought and judgment)
→ Logically organized - Hippocampus (area governing memory)
→ Engraved in long-term memory - Signals to RAS
→ Makes it recognize “this is important”
By moving your hand and putting it into words, the brain understands “this is serious.”
Just thinking in your head won’t move RAS.
Only through writing is RAS reset.
The Scientific Effects of Journaling
The effects of journaling have been proven in numerous studies.
1. Stress Reduction and Immune Function Improvement
University of Auckland Research (2006)
Subjects who continued journaling showed:
- Improved immune function
- Decreased stress levels
It was confirmed that verbalizing emotions reduces psychological burden.
2. 42% Increase in Goal Achievement Rate
Dominican University Research
People who wrote down their goals showed a 42% higher achievement rate than those who didn’t.
This is because RAS recognizes goals as “important” and delivers related information and opportunities to consciousness.
3. Cognitive Function Improvement
Journaling activates the prefrontal cortex (area governing thought and judgment).
As a result:
- Logical thinking improves
- Creativity increases
- Problem-solving abilities strengthen
4. Emotional Stability
Verbalizing emotions suppresses excessive reactions of the amygdala (emotional center).
As a result:
- Emotions become easier to control
- Anxiety and anger are reduced
- Mental stability is achieved
Why Great Minds Practiced It
Journaling is a habit great minds have practiced since ancient times.
- Marcus Aurelius (Roman Emperor)
→ Recorded self-dialogue in ‘Meditations’ - Leonardo da Vinci
→ Recorded ideas and sketches in vast notebooks - Anne Frank
→ Chronicled her inner world in ‘The Diary of Anne Frank’
They were unconsciously resetting their RAS.
→ About the Author: Gaku MIURA
THE INTUITIVE CANVAS
【Return to Intuition】The Intuitive Canvas: Back to the Source
Listen to the voices of heart and body before thought filters activate. Record pure sensations in “The Sensory Field (THE SOURCE),” then process and verbalize them using “Brain: The Sense Core (logic and creativity).” This is an essential process for extracting “The Key Elements (core elements).” Right and left brain governing thought, harmony of synapses with intuition.
THE MINDFUL COMPASS
【Action to Conviction】The Mindful Compass: Transforming Action into Conviction
Extracted materials are guided to completion in this 9-axis grid structure. **Most importantly, before this work, use the “Barometer (BODY, ENERGY, MIND)” to objectively assess your condition for the day.** Starting from the central axis “PRESENT,” logically organize insights along the axes of PAST, FUTURE, EMOTION, and ACTION, then elevate them into a firm pledge called “The Naming / Affirmation.”
THE INTUITIVE CANVAS & THE MINDFUL COMPASS (Spread)
【Core of Structure】The Ultimate Flow for Systematizing Thought
This spread is the heart of the journal. The left “The Intuitive Canvas” records raw intuition, while the right “The Mindful Compass” structures that input. Here, the notebook’s philosophy of “making intuition the master and thought the servant” is embodied.
THE ATELIER CANVAS
【Perspective・Starting Point・Origin・Base Point】A place of beginnings, a place of conclusions, a place to output the complex state of mind as it is.
You can start writing here, or you can arrive here. This is truly a canvas for the heart, a sketching area. Write out the inexhaustible voices of your heart without any restrictions. A place of beginning, a place of arrival. The choice is yours.
Beginner’s Guide to Journaling Methods and Representative Techniques
Let’s look at traditional journaling methods.
Basic Journaling Steps
1. Decide on a Time
Journaling requires building a habit.
- Morning: Organize thoughts at the start of the day
- Evening: Reflect on the day and introspect
Either works. Match it to your lifestyle rhythm.
2. Prepare Notebook and Pen
Digital is fine, but handwriting is recommended.
Reasons:
- Moving your hand strengthens retention in the brain
- Prefrontal cortex becomes more activated
- Signals to RAS become stronger
3. Start Writing
What to write?
- Today’s events
- What you felt
- What you thought
- Goals
- Things you’re grateful for
Write freely.
4. Continue
Daily, or several times a week.
Through continuation, RAS is reset.
Representative Journaling Methods
Traditional journaling has several representative methods.
Morning Pages
A method proposed by Julia Cameron.
How to:
- Write immediately upon waking
- Write 3 pages, whatever comes to mind
- Don’t edit, don’t reread
Purpose:
- Mental “drainage”
- Listening to unconscious voices
- Liberation of creativity
Bullet Journal
A method devised by Ryder Carroll.
How to:
- Organize tasks, events, and notes with symbols
- Monthly log, weekly log, daily log
- Customize it yourself
Purpose:
- Task management
- Improved productivity
- Building reflection habits
Gratitude Journal
A method focused on gratitude.
How to:
- Write 3 things you’re grateful for each day
- Be specific
Purpose:
- Reinforcing positive thinking
- Improving sense of well-being
- Setting RAS to be positive
Problems with Traditional Methods
These methods are effective.
But many people give up.
Why?
Problem 1: Blank or Lines Only
No structure.
You don’t know what to write, where to begin.
Too much freedom—paradoxically, you can’t write.
Problem 2: Thought Priority
Traditional journaling assumes “think first, then write.”
But this is a trap.
The more you think, the further you drift from your true self.
Problem 3: Difficult to Continue
Dependent on motivation.
“I’m tired today”
“I have nothing to write”
“Maybe that’s enough”
It doesn’t continue.
The Biggest Wall of Journaling—”Overthinking”
This is the most important point.
The Moment You Think, RAS Activates
The moment you think “what should I write,”
Your RAS is already activated.
And it keeps firing.
Thought Filter
RAS is an information filter.
When you think “what should I write,” RAS judges:
“It’s okay to write this”
“Better not write this”
“This is embarrassing”
“This is meaningless”
A thought filter is applied.
Intuition is Killed
The voice deep within your heart.
The thoughts you inherently hold.
They get blocked by the thought filter.
The more you think, the further you drift from your true self.
Words Written from the Head Are Not the Voice of the Heart
Words written after thinking with your head are
products of thought—”what I should write.”
That’s not your true voice.
It’s processed language, after RAS has applied its filter.
That’s Why You Quit
Thought-first journaling is:
- Exhausting
- Unsustainable
- Ineffective
Because you’re not dialoguing with your true self.
THE MINDFUL COMPASS—Journaling That Won’t Let You Quit
Here, I want to present a solution.
THE MINDFUL COMPASS
An innovative journaling notebook that won’t let you quit.
Not Just Lines
This notebook is not just lines.
Open the page, and it catches your eye.
Blank pages shaped like the brain—right and left hemispheres.
Intuition and thought, at a glance.
This Notebook Prioritizes Intuition and Emotion
The thoughts you inherently hold within you.
Carefully designed to let you project them with priority.
That’s why you won’t quit.
Designed Freedom
This notebook has a clear framework.
- THE INTUITIVE CANVAS (left page)
- THE MINDFUL COMPASS (right page)
- THE ATELIER CANVAS (back pages)
You know what to write.
But this structure doesn’t constrain you.
The order, the content—it’s up to you.
This structure liberates you.
3 Steps to Reset Your RAS: The Re:Lock 99%
This notebook has a structure designed to intentionally reset RAS.
The Re:Lock 99% Method
Step 1: Un:Lock (Releasing Old Settings)
On the left page, become aware of old patterns.
- The Sense Core: BRAIN (right & left hemispheres)
- The Sensory Field: SOURCE (raw sensations)
- MATERIAL: The Key Elements (core keywords)
Release thought filters and record raw data.
Step 2: Re:Define (Redefining Your True Self)
On the right page, structure your desired future.
- RECORDING: The First Take (raw record)
- MIXING: The Mindful Compass (9-grid)
Integrate intuition and thought to redefine your true self.
Step 3: Re:Lock (Locking in New Settings)
On the right page, declare and lock it into RAS.
- MASTERING: The Soul’s Resonance / Affirmation (declaration)
Write from the premise that it’s already realized.
This declaration locks your goals into RAS.
Notebook Structure: Details
THE INTUITIVE CANVAS (Left Page / Un:Lock)
A place to capture intuition.
The Sense Core: BRAIN (upper section)
- LEFT BRAIN: The Logic Core → Analyze logically
- RIGHT BRAIN: The Creative Core → Think creatively
Brain-shaped design.
Intuition and thought, at a glance.
The Sensory Field: SOURCE (lower section)
A place to write out pure sensations and emotions before thought filters apply.
This is the most important.
MATERIAL: The Key Elements (bottom section)
Extract 1-3 core keywords from the entire left page.
These become the materials used on the right page.
THE MINDFUL COMPASS (Right Page / Re:Define & Re:Lock)
A place to structure thought.
Environment Recording (upper section)
- date: Today’s date
- weather: Today’s weather
- moon: Fill in the moon phase
- Barometer: Record BODY / ENERGY / MIND on a 6-level scale
Visualize the impact of environment on thought.
RECORDING: The First Take (middle section)
Based on materials gathered from the left page, write today’s raw record.
Don’t edit, just write as is.
The first take is the purest, most powerful expression.
MIXING: The Mindful Compass (9-grid)
Structure thought in 9 grids:
- PRESENT / Reality・Current State: Current situation
- FUTURE / Desire・Future: Desired future
- PAST / Past・Background: Past experiences
- EMOTION / Sensation・Emotion: Current emotions
- ACTION / Practice・Action: Concrete actions
- 4 corners: Free-entry areas
Fill in markers (▷ and ◇) between grids to visualize relationships.
MASTERING: The Soul’s Resonance / Affirmation (lower section)
Integrate all insights and declare your pledge to the future.
Write from the premise that it’s already realized.
This declaration locks your goals into RAS.
THE ATELIER CANVAS (Back Pages)
Complete freedom.
A creative workshop composed of 6mm dot grid.
When to use it is up to you.
- Idea sketches
- Reflections
- Mind maps
- Notes for the next notebook
This is your creative workshop alone.
Difference from Traditional Journaling
Structure:
- Traditional Journaling: Blank pages or lines only
- THE MINDFUL COMPASS: Brain-shaped structure
Approach:
- Traditional Journaling: Thought-first
- THE MINDFUL COMPASS: Intuition-first
RAS:
- Traditional Journaling: Unconscious
- THE MINDFUL COMPASS: Intentionally reset
Sustainability:
- Traditional Journaling: Motivation-dependent
- THE MINDFUL COMPASS: Supported by structure
Writing Order:
- Traditional Journaling: Not defined
- THE MINDFUL COMPASS: Free (but structure guides)
Why This Notebook Won’t Let You Quit
Reason 1: Open the Page, Know What to Do
No confusion of “I don’t know what to write.”
Looking at the structure, you intuitively understand what to do.
Reason 2: Start with Intuition
On the left page, first capture intuition.
No need to think.
Just write what you feel.
Reason 3: Structure Supports You
Not dependent on motivation.
The notebook itself guides you.
Tips for Continuing Journaling | Notebook Techniques That Make Your Brain Your Ally
Journaling requires continuation.
But many people can’t sustain it.
General Tips for Continuation
Traditionally, this advice has been given:
- Write at the same time every day
→ Easier to build habits - Start small
→ Even one line is fine - Don’t seek perfection
→ Poor writing is okay - Use habit apps
→ Reminders so you don’t forget
These are correct.
But Why People Still Quit
Because the tool was wrong.
No matter how strong your will,
No matter how high your motivation,
Your hand stops before a blank page.
3 Reasons THE MINDFUL COMPASS Continues
Reason 1: Open the Page, Understand
No worry of “what should I write today.”
Looking at the structure, you intuitively understand what to do.
No hesitation.
Reason 2: Begin with Intuition
On the left page, first capture intuition.
No need to think.
Just write what you feel.
That’s why it continues.
Reason 3: Structure Supports
Not dependent on motivation.
The notebook itself guides you.
Even when tired,
Even when you think there’s nothing to write,
Open the page, and you can write.
When You’re About to Quit
Still, there are times when you’re about to quit.
In those times:
1. Write Left Page Only
The right page can wait.
First, in “The Sensory Field: SOURCE” on the left page,
just write the raw sensations you’re feeling now.
Done in 5 minutes.
2. Write Freely in ATELIER CANVAS
Ignore the structure and write completely freely.
This is your creative workshop alone.
3. Don’t Seek Perfection
The first take is the purest.
Without editing or processing, write what comes to mind.
4. After Finishing One Notebook, Move to the Next
By continuing with NOTEBOOK NO. 02, 03…,
you teach RAS the continuity of growth.
How to Start Now
Step 1: Purchase on Amazon
From the four editions,
choose the one that resonates with your intuition.
Through Amazon POD (Print On Demand),
it’s produced when needed.
Note:
Due to the nature of Amazon POD, there may be slight cutting residue after trimming,
or minor peeling of the cover’s laminate film.
These are within Amazon’s product standards.
Please understand in advance.
Available on Amazon.
Step 2: Open the Page
When it arrives, open the page immediately.
Looking at the structure, you’ll intuitively understand what to do.
The notebook is waiting for you.
Step 3: Quick Start Guide (Optional)
For those who want deeper understanding,
we’ve prepared the official Quick Start Guide
‘The Re:Lock 99%’.
Master this notebook’s usage in 9 steps.
Official Quick Start Guide, now available.
Master the full system with this essential companion guide.
Complete Manual (Coming Soon)
For those seeking further depth—
A complete edition exploring the core of RAS is also coming soon.
- The essence of RAS
- Philosophical and scientific deepening
- Completion as a philosophy
Stay tuned.
For Those Who Want to Become Journaling Coaches
You want to teach journaling using THE MINDFUL COMPASS
to others.
For those with such aspirations.
→ Program for Journaling Coaches
Frequently Asked Questions (FAQ)
Q1. Must I write every day?
A. No. Your own pace is fine.
However, resetting RAS requires a certain frequency.
We recommend starting with 3-4 times per week.
Through continuation, RAS recognizes “this is important.”
Q2. How much time is needed?
A. 10-20 minutes is a guideline.
- Left page only: 5 minutes
- Including right page: 10-20 minutes
Starting short is fine.
As you get used to it, the amount you write naturally increases.
Q3. How long until effects appear?
A. Individual differences exist, but many feel changes in 2 weeks to 1 month.
Resetting RAS takes time.
Through continuation:
- Related information catches your eye
- Ideas begin to emerge
- Action accelerates
You’ll gradually feel these changes.
Q4. Can I use this with traditional journaling?
A. Of course.
For example:
- Morning: Morning Pages
- Evening: THE MINDFUL COMPASS
Such usage is possible.
Combine freely to match your lifestyle.
Q5. Is digital bad?
A. Handwriting is recommended.
Reasons:
- Moving your hand strengthens retention in the brain
- Prefrontal cortex becomes more activated
- Signals to RAS become stronger
Scientifically, handwriting has been proven more effective.
Q6. Is the writing order fixed?
A. No. You can start from anywhere.
There is no “correct order” for this notebook.
- You can start from the left page
- You can start from the right page
- You can start from ATELIER CANVAS in the back
Follow your intuition.
Conclusion: The Future Changes Today, From Here
Journaling is RAS Re:Lock
Its true power lies in:
- Knowing yourself
- Resetting RAS
- Creating your own future
THE MINDFUL COMPASS:
- Won’t let you quit
- Prioritizes intuition
- Intentionally resets RAS
An innovative journaling notebook based on scientific evidence.
For those who gave up on traditional journaling,
For those just beginning,
With this notebook, you can continue.
Stop waiting, create your future.
Take the first step, today, from here.
Note: Due to the nature of Amazon POD (Print On Demand), there may be slight cutting residue during trimming or minor peeling of the cover processing film. These are within Amazon product standards. Please understand in advance.
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