10h (edited) • Daily Journal 📓
Journal - Day 14
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)
Stabilize sleep
Stay consistent in prayer
Reduce overstimulation
What I Don’t Want to Do
Scroll late at night
Mix YouTube with azkar
Stay in bed ruminating
Bond through gossip
Wins of the Day
Prayed all Salah
Taraweeh completed
Tahajjud prayed (twice)
Did azkar multiple times
Recited Surah Waqiah
Talked to brother (healthy connection)
Did not burst in anger
Mistakes / Learnings
Severe sleep fragmentation
Excessive screen use
Not present during ibadah
Rumination after waking
Main learning:
Sleep and screen discipline directly affect mood, focus, urges, and negative thoughts.
Prayer Times Reflection
Fajr: Disciplined but mentally tired
Zuhr: Low focus
Asr: Slightly better
Maghrib: Stable
Isha/Taraweeh: Consistent
Tahajjud: Strong self-control moment
Work Location: Mostly bed + phone
Successful Thought-Shifts:
Emotions:
Afternoon: regretful
Evening: Stable
Night: Overstimulated
3:00 am: Urge + vulnerability
After Tahajjud: Controlled
Speaking Practice:
Spoke to brother calmly.
5
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Journal - Day 14
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