Uplifted Living

The Productivity System That Taught Me How to Pay Attention

• Nick Gilbert • Episode 8

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In this episode of Uplifted Living, host Nick Gilbert encourages listeners to reflect on whether their recent activities reflect their desired life or a life they are merely reacting to. Nick proposes that living intentionally requires more mindfulness and attention rather than doing more. He introduces The Bullet Journal Method by Ryder Carroll as a practice blending mindfulness, productivity, and self-discovery, emphasizing its simplicity over aesthetic appeal. Nick discusses research on how environmental factors like phone use affect attention and well-being, and promotes journaling as a tool for mindfulness. The key components of bullet journaling—tracking the past, organizing the present, and planning the future—are highlighted. Nick suggests a simple seven-day experiment to help listeners start living more intentionally by writing daily reflections. The episode underscores the importance of pausing to notice what truly matters, encouraging a shift from productivity to purposeful living.

Let me ask you something. If someone looked at how you spent the last 30 days of your life, your time, your energy, your attention, would it reflect the life you want or the life you're reacting to? Most of us don't actually choose how we live. We respond, we scroll, we rush. And the surprising thing is the solution might not be doing more, but finally paying attention. Hello and welcome to Uplifted Living, the podcast for Living Uplifted. I'm Nick Gilbert and I want to thank you for tuning in today. As a lifelong learner in the field of education, I aspire to acquire and share knowledge that inspires growth, clarity, and purpose. So if you're someone who wants to live more intentionally, not just stay busy, but truly present, I hope you're ready for today's episode. Today we're talking about mindfulness and intentionality, but not in a perfect routine kind of way. This isn't about becoming some hyper optimized person who wakes up

at 5:

00 AM and tracks everything. This episode is about something simpler and honestly, something more human. How do we stop living on autopilot? How do we pay attention to our lives again? And we're going to explore that through the lens of The Bullet Journal Method by Ryder Carroll. Not as a notebook trend, but as a practice that blends mindfulness, productivity, and self-discovery. That's actually how the official bullet journal site describes the method, and Ryder himself frames it as a way to align actions with values, living intentionally and sustainably. So if you've ever felt like your days are full, but your life feels blurry, this one's for you. Why distraction feels so normal right now. Let's name what many of us are experiencing. It's not just that we're busy, it's that our attention is constantly being pulled and that affects how we feel, how we think, and how we live. Here's the striking piece of recent research. A 2025 experiment found that when people blocked mobile internet on their smartphones for two weeks, they used their phones less and showed improvements in sustained attention and wellbeing. Now, I'm not sharing that to say phones are evil. I'm sharing it because it highlights something important. Our environment shapes our mind, and if our attention is constantly fragmented, intentional living becomes harder. There's also research on something surprisingly simple, just having a phone present can affect attentional control. One twenty twenty five experimental study tested phone presence and looked at attention outcomes. And on the news and culture side, we're also seeing "alert fatigue", people disabling notifications because it's too much. A Reuters Institute related report covered this trend and the overload of constant alerts. So the first takeaway today is this, if you feel distracted, you're not broken. You're adapting to a world that trains distraction, and that's exactly why. Practices that help you slow down and reflect matter. Let me tell you a quick story. This might sound familiar. Imagine someone, we'll call her Maya. Maya is doing fine on paper. She gets through the week, she answers messages, she makes progress, but at the end of the week she realizes something. She can't remember what she enjoyed. She can't remember what mattered, and she definitely can't remember what she chose intentionally. Her week happened to her. I'm gonna say that again. Her week happened to her. That's autopilot. And the reason this matters is because you can be productive and still feel disconnected from your life. So the goal isn't do more, it's pay attention. What The Bullet Journal Method really is, let's clear something up. When people hear bullet journal, they often picture artsy spreads, colored markers, aesthetic layouts, but the method itself, the one Ryder Carroll teaches is meant to be simple, flexible, and functional. The official description emphasizes it as a system combining mindfulness, productivity, and self-discovery; tracking the past, organizing the present, and planning the future. And Ryder frames it as a way of living intentionally, aligning actions with values and cultivating who you are in every moment. That's a huge reframe. The bullet journal isn't a productivity system you serve. It's a mindfulness framework that serves you. Why writing things down changes your brain. Now let's talk science in a grounded way. There's a long history of research on writing as a mental health tool. Expressive writing, for example, writing about emotional or stressful experiences has been studied for decades. A major review notes the field has hundreds of studies and references, meta analytical evidence showing small but meaningful overall effects on health and functioning outcomes. And journaling doesn't always have to be heavier trauma focused. There's also research on positive effect, journaling, writing in a way that emphasizes positive emotions and meaning. A randomized trial explored a 12 week internet-based positive effect. Journaling intervention for people with elevated anxiety systems and gratitude related writing has been studied extensively too. A 2023 systematic review and meta-analysis of gratitude interventions found improvements in well-being and mental health outcomes with reduced anxiety and depression symptoms across trials. A more recent 2025 minute analysis in PNAS also found gratitude interventions tend to produce small increases in well-being across a large body of studies.

So here's the point:

writing is not magic, writing is a mechanism. It slows you down. It helps you label thoughts and feelings. It makes the invisible visible, and that's mindfulness. The migration question, the heart of intentionality. One of the most powerful parts of the bullet journal method is reflection through a practice often described as reviewing and migrating tasks. Even if you don't use the exact bullet journal structure, the concept is life changing. When you move something forward, or choose not to, you're forced to ask, is this still worth my life? Not your time, your life, because attention is your life in minutes. So I wanna give you three migration questions to use in your own way. Is this still important or just familiar? Am I doing this from intention or guilt? If I keep saying "yes" to'this', what am I saying "no" to? That's the shift from productivity to purpose. Mindfulness that's actually doable. Here's the beautiful thing, mindfulness doesn't have to be complicated, and research supports that even brief or self-guided mindfulness practices can reduce stress. For example, a 2024 paper in Nature Human Behaviour found that self-administered mindfulness interventions can reduce short-term self-reported stress with effects varying by exercise type. So, you don't need to become a monk, you need to pause, and The Bullet Journal Method builds a pause into everyday life. A notebook becomes a place where you notice, choose, reflect and realign. The seven day pay attention experiment. Let's make this practical and simple. Here's your one week experiment. You'll need one notebook, one pen, and just three minutes a day. Every day. Write one thing I did today, one thing I felt today and one thing that mattered today. That's it. And if you want an intentionality booster, add one more line: tomorrow I want to pay attention to one thing. At the end of the seven days, do a 10 minute review and ask what gave me energy, what drained me? What keeps showing up and why? This is where life starts to feel intentional again. The moment you notice. Let's go back to Maya. After a week of writing three lines a day, she notices something. She's not actually tired from doing too much. She's tired from doing too many things that don't matter to her. And that awareness doesn't instantly change her life, but it changes her next decision. And the next decision is how lives change. One choice at a time. Mindfulness isn't escaping your life, it's finally paying attention to it. And intentional living doesn't begin with changing everything, it begins with noticing something. Sometimes the most powerful growth tool isn't motivation or discipline. It's a blank page, and the courage to ask, what actually matters? In closing, if you have not done so already, please remember to like the video, subscribe to the channel, turn on the bell for notifications, and leave a comment down below. Be sure to check back in and tell me how your seven day "pay attention" experiment went for you. I'm curious to find out what you noticed about yourself. If there's a book that resonates with you and you would like to see it in a future episode, please share with me because I would love to hear from you. Until next time, keep striving to learn and grow and make it a priority to uplift both yourself and those around you.