How to Write a Three-Line Diary:
Separate Facts from Interpretations to Organize Your Mind

"I want to start journaling, but I don't know what to write." "When I start writing, it just turns into complaints." Sound familiar?

The Three-Line Diary is a simple method where you write just three "facts" from your day. By continuing this practice, you can recognize negative thought patterns and develop the ability to organize your mind.

What Is a Three-Line Diary?

A Three-Line Diary is a simple journaling method where you write just three "facts" from your day.

The key point is: don't include emotions or judgments.

"I was happy," "It was terrible," "I regret that"—you don't write these kinds of interpretations. Just record what happened, plainly and simply.

That's it? You might think so. But this "that's it" is surprisingly difficult.

Why Write Only Facts?

We unconsciously attach "interpretations" to "facts" all the time.

"It rained" is a fact. But "terrible" is an interpretation.

"Woke up at 7 AM" is a fact. But "overslept" or "I'm so lazy" are interpretations.

This automatic conversion of "fact + negative interpretation" amplifies our stress.

How to Write a Three-Line Diary

The rules are simple.

Step 1: Recall Today's "Facts"

Look back on your day and recall what actually happened. It doesn't need to be something significant.

Step 2: Write Three Facts

Write just three facts without any emotions or judgments.

Step 3: Check for Interpretations

Re-read what you wrote. If you included any "good/bad" judgments or emotions, rewrite them as pure facts.

Good Examples vs Bad Examples

Let's look at some specific examples.

See the difference? The bad examples show how unconsciously we add "interpretations" to everything.

Same events, but just by adding interpretations, stress is created.

Advice for Beginners: Start with Things That Don't Involve People

When you're not used to it, writing about interpersonal relationships tends to bring in emotions.

Start with topics that are easy to write without emotions.

• Weather (sunny, rainy)
• Meals (had curry, drank coffee)
• Transportation (took the train, walked home)
• Time (woke up at 7, went to bed at 11)
• What you saw (watched the news, saw a movie)
• Shopping (bought milk, bought a book)

These are topics that are easy to write without emotions.

First, get the feel of "writing only facts," then gradually try writing about interpersonal relationships too.

Benefits of Continuing

1. Develop the Ability to See Facts

As you continue the Three-Line Diary, you'll start noticing in daily life: "Oh, that was an interpretation, not a fact." This is an important skill also used in cognitive behavioral therapy.

2. Recognize Negative Thought Patterns

"I always tend to write 'terrible'." "I immediately blame myself in my interpretations." You start seeing these patterns in yourself.

3. Appreciate "Ordinary Days"

When you line up just the facts, you realize: "Oh, today was just an ordinary day that ended normally." No big problems occurred. You might discover that interpretations were creating the problems.

4. Easy to Maintain

It's just three lines, so you can continue even on busy days. Research on habit formation shows that "starting small" is key to consistency.

Summary: Develop the Ability to See Facts

The Three-Line Diary is a simple yet profound habit.

The ability to separate "facts" from "interpretations" builds a strong mental foundation that isn't controlled by emotions.

Tonight, take just 3 minutes before bed and write three "facts" from today.

No emotions. No judgments. Just write what happened.

That alone will gradually organize your mind.