The Dichotomy Journal
Two Columns. Five Minutes. Everything Changes.
You've got the philosophy. Now here's the tool that makes it stupid simple:
Two columns.
That's the Dichotomy Journal. It forces clarity immediately.
What I actually control
What I don't
Once you see it written down? You can't unsee it.
Why This Actually Works
When you're anxious, everything feels like your fault. Everything screams urgent. Your boss's mood. Your ex's Instagram. Whether that text gets a reply.
Your brain treats all of it the same way. But one list you influence. One you don't.
Result: You waste 80% of your energy on things you can't touch. Writing them down separates them. Physically. Visually. Undeniably.
The Template
DATE: ___________
WHAT'S ON MY MIND: (Brain dump 3-5 things)
On Me (What I Control):
On God (What I Don't):
TODAY'S PRIMARY FOCUS: (Circle ONE controllable)
EVENING CHECK:
- What did I try to control that wasn't mine?
- What did I control well?
- What's one adjustment tomorrow?
Five minutes in the morning. Three minutes at night. Simple enough hungover. Structured enough to extract value.
How to Use This
Morning (5 Minutes)
Step 1: Brain Dump — Open the journal. Dump everything. No filter.
Step 2: Sort — One question: "Can I control this?" If yes → On Me. If no → On God.
Step 3: Pick ONE — Circle the most important controllable. That's your focus.
Evening (3 Minutes)
- What did I try to control that wasn't mine?
- What did I control well?
- What's one adjustment tomorrow?
Chad's First Week
Day 1: Monday
Brain Dump: Presentation Friday, boss barely looked at me, Sarah hasn't texted, gym guilt, bills
On Me: Prep presentation, pay bills, go to gym, text Sarah or move on
On God: Boss's mood, Sarah's reply, presentation outcome
Primary Focus: Prep outline today
Evening: "Tried to control boss's opinion (wasted 20 min analyzing his face). Controlled well: Gym, started slides."
Day 7: Sunday Review
Patterns discovered:
- Sarah appeared four times in "can't control" but he kept checking her profile
- Boss's mood stole energy three days with zero evidence he was mad
- Gym went from "guilt" to "controlled well" three times
Chad: "Okay. This might work. I slept better. Not spiraling about Sarah every night. Progress I guess."
The Weekly Review
Daily journaling creates data. Weekly review extracts insight.
Every Sunday, read the week:
- What uncontrollables drained you?
- What did you avoid? (The On Me stuff you kept postponing)
- What did you control well? (Celebrate wins)
- One adjustment for next week? (Not ten. One.)
Stoic Slap
"You have power over your mind—not outside events. Realize this, and you will find strength."
Right now:
- Download or print the template
- Set a daily reminder
- Do your first sort NOW
- Commit to 7 days minimum
Seven days. Five minutes a day. Thirty-five minutes total to potentially unfuck your entire mental operating system.
Start now. Don't wait.