Home » How to Declutter Your Mind – Keep a Journal: Ryder Carroll (Transcript)

How to Declutter Your Mind – Keep a Journal: Ryder Carroll (Transcript)

Ryder Carroll

Ryder Carroll is a New York Times best-selling author, digital product designer, and inventor of the Bullet Journal method. He’s had the privilege of working with companies like Adidas, American Express, Cisco, IBM, Macy’s, and HP. He’s been featured by the New York Times, LA Times, Fast Company, Bloomberg, Lifehacker, and Mashable.

He is the author of the book: The Bullet Journal Method: Track the Past, Order the Present, Design the Future. Below is the full transcript of his TEDx Talk titled: “How to Declutter Your Mind – Keep a Journal” at TEDxYale conference.


Ryder Carroll – Author

I believe that we are responsible for creating the moments of joy in our own lives. We can’t take credit for a beautiful sunrise, but we can take credit for being there to see it.

We can take credit for the decisions that we made that allowed us to experience that moment. You decided to leave house early. You decided to go for a hike.

But making good decisions is really hard. It’s something I’ve struggled with my entire life.

When I was young, I was diagnosed with Attention Deficit Disorder. At the time, there was not a lot known about the condition, and there were no resources, not to mention that there was no Internet.

So the few tools that I could find were either too rigid or too complicated. They didn’t work the way that my mind worked. A big misconception about ADD is that we can’t focus.

In my experience, I could focus. I was just focusing on too many things at the same time.

So, over the next 25 years, I silently made it my mission to design my own resources. Over time, I actually outgrew my ADD, but I found the methodologies I’d developed remained relevant, incredibly helpful so I shared them with a couple of my friends.

I was really surprised to find out that they too found it helpful.

Who knew? I designed it for myself, I’d never assumed that it would work for other people.

But with that in mind, about three years ago, I built a website and shot some videos to teach the system to others, in hopes that it might help them the way that it helped me. I called the system “The Bullet Journal.”

If you search for the Bullet Journal on YouTube or Instagram today, you will find hundreds of thousands of examples of how people have adopted the Bullet Journal to help them deal with challenges in their own lives. Those tutorial videos have been seen over 5 million times.

It’s incredible I just wished that I’d had this knowledge when I was that young struggling kid. That’s why I’m very excited to be here today to share some of what I’ve learned with you.

We’re going to talk about how to declutter your mind, how to cultivate your curiosity, and how to remain focused over time. These practices will help you close the gap from leading a distracted life to leading one of intention.


And all begins with reflection. Studies suggest we have over 500,000 thoughts every single day. Remember, as a kid, my biggest problem was I was focusing on way too many things at the same time. Doesn’t that some familiar though?

As an adult, that’s just known as being busy. But being busy doesn’t mean that you’re being productive, right? A lot of time, being busy just means you’re in a state of being functionally-overwhelmed.

And a lot of this is due to the overwhelming amount of choices that we have to make in our modern life. Freedom of choice is absolutely your privilege, but it’s a privilege that comes at a cost because for every one of these choices that we make, we have to make a decision.

And every decision requires us to focus. And focus costs us our two most valuable resources: our energy and our time. We don’t like to think about how to invest our energy and time because it’s really stressful.

“What do I want to do with my life?” It’s a very overwhelming question. It’s like going shopping when you’re super hungry but you have no idea what you want to eat. Have you ever done that?

You walk in, and there is a million different options, you’re immediately overwhelmed, so you just start picking all sorts of random junk. Most of it will end up in your pantry of shame. The rest will go bad in the fridge.

It’s always a waste.

But you’ve vowed to do better next time as you pick up the phone to order pizza again. Decision fatigue is a real condition, and it can lead to decision avoidance.

Rather than dealing with these thoughts, we just start stuffing them into the back of our mental pantry until we have no more room left to think clearly. That can cause an incredible amount of anxiety and stress because we feel like we’re losing control.

We’re overwhelmed. We need room to think and to focus.


Like when you’re cleaning a pantry, we have to start by taking everything out. We have to externalize our thoughts to declutter our mind. A good way that I found to do this is to create a mental inventory.

Simply take a sheet of paper and a pen, write down the things that you need to do, the things that you should be doing, and the things that you want to do.

Holding thoughts in your mind is like trying to grasp water — it’s nearly impossible. But by writing down our thoughts, we can capture them clearly so we can work with them later.

So now we have this mental inventory.


This mental inventory will actually give you a pretty clear picture as to how you’re investing both your time and your energy.

So the next step is to ask yourself:

“Why?” Why am I doing these things?

It’s a simple question.

But you don’t have to dive down some existential rabbit hole; simply ask yourself, “Does it matter or is this actually holding me hostage?”

We burden ourselves with unnecessary responsibilities all the time. We’re so distracted by all the things that we should be doing and we could be doing but we completely forget to ask ourselves, “Why are we doing these things? Do I even want to be doing those things?”

But now we have a mental inventory to remind us.

So, for every item on this inventory, ask yourself two questions. One – “Is it vital?” Is this item vital, this task vital; think rent, taxes – that kind of thing.

Two – “Does it matter?” Does it actually matter to you or to someone that you love? If the answer is no to both of those things, you’ve just identified a distraction, and you can cross it off your list.

For every item you cross off your list, you’re becoming less and less distracted OK, so now, your mental inventory is divided by the things you have to do, and the rest is probably related to things that you aspire to — your goals.

The key to setting goals is to set yourself up for success. And the best way I found to do that is to take your goals and to break them down into small actionable projects.

If you don’t know how to cook, but you want to learn, don’t start by tackling an incredibly complicated meal for six people. Even if you don’t make a total mess, the experience will have been so unpleasant that you run the risk of ruining your curiosity about cooking all together.

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