Daily Journal Date: March 2, 2026 Day: Day 14 One thing I want to remember about today: My mood, urges, focus, and negative thoughts are strongly connected to sleep quality and screen overstimulation. Even when mentally unstable, I still maintained prayers and self-control. What time did I sleep last night and when did I wake up? Slept: 8:00 am Woke up: 2:00 pm Stayed in bed until 3:00 pm (negative rumination) Night sleep: 2:00 am – 3:00 am (1 hour fragmented sleep) Overall: Severely disrupted sleep cycle. What data will I look up after a month or year? Mood vs sleep duration correlation Screen time after 10 pm Urge frequency vs sleep quality Focus level in Salah vs phone usage Emotional triggers related to university past Reminders No one can waste my time except me. Small wins: win the seconds, win the hours. Don’t overwhelm; use the 2-minute rule. The way you do anything is the way you do everything. Conduct weekly/monthly reflections. Don’t multitask; focus on one big thing each day. Manifest the work you are about to do, using a diary. Day Log (Chronological) Afternoon Woke at 2:00 pm Stayed in bed until 3:00 pm feeling negative. Prayed Zuhr (4 Fard only, low focus) Late Afternoon Spent time in Haroon Khalil community until 4:25 pm Prayed Asr Did azkar + dua Watched YouTube (geopolitics) in between Continued until 6:10 pm Presence level: Low. Mind fragmented between phone and ibadah. Iftar (6:10 pm) Maghrib Prayed Maghrib 2 rakat nafal Recited Surah Waqiah Night Taraweeh (7:30 pm – 9:30 pm) Returned home Watched Haroon Khalil community videos Engaged with members until 2:00 am 2:00 am – 3:00 am Slept for 1 hour Made wudu Prayed Tahajjud Major self-control win. 3:00 am – 4:00 am Watched YouTube Did azkar Pattern: Stillness → discomfort → phone. Sehri Before Fajr 2 rakat Tahajjud Brushed teeth Waiting for Fajr (5:15 am) Later Watched 30 minutes in community Internet went off Talked to brother on phone Most Important 1–3 Tasks (Intended but not structured well)