I have to confess: I’ve never been good at keeping a journal. Until this year.
It’s always been something that I’ve wanted to do regularly, and over the years I’ve started journals in many different forms. I have bits of journals in several notebooks and in several computer files, but while they’re interesting, they’re more a testament to my failure to keep a journal going for very long.
But this year has been different. I started a journal on January 3, 2012 and have an entry for just about every day since then — nearly 3 months might not seem like a lot to you, but it’s about six times what I’ve ever done before, and at this point I have confidence that I’ll keep it going for at least a few more months.
What has changed? I instituted a few “tricks” to keep the journaling simple, easy, and sustainable.
My Journal Rules
I wanted to make sure the journaling was as easy as possible, so I have no excuses. So I instituted a few rules that have worked very well for me:
1. Only write a few bullet points. I don’t write full sentences — just a bullet point for interesting or important things that happened each day. I only have to write 2-3, though sometimes I write 5-6 if I did a lot. I mix personal and work stuff together. By keeping each day’s entry short and simple, I make it so easy to journal that there are no excuses — it only takes a few minutes!
2. Keep my notebook where I won’t miss it. I put my notebook where I have coffee in the morning. I’ve been using an old Moleskine that I found in my closet that I’d started using as a journal in 2008, on my trip with Eva to Thailand. It really doesn’t matter what kind of notebook you use, but I’ve found a physical notebook is best because on the computer, I’ll tend to forget or be distracted by other computer tasks (damn the Internet!). When I see the notebook as I sit down to drink coffee, I remember to journal. Btw, one of the lapses in my current journal came when I changed my morning routine and started drinking coffee on the couch instead of at my desk — my journal stayed on the desk and I forgot to journal for more than a week. I had to fill it in later, which wasn’t easy. Which brings me to my next rule.
3. Don’t miss more than 2 days of journaling. I missed almost two weeks once, as I just mentioned … and later when I had to fill in back entries, I had a hard time remembering what I’d did. I had a couple other lapses like this, usually because visitors change up my routine, and I’ve found that looking in my calendar and emails helps jog my memory so I can get most of the main things into the journal. But it’s far better to journal the day after the events happen, when things are still fresh. I’ve found that two days later is also fine, but at three days, you start to mix up the previous few days and forget some things. So if I don’t journal every day, I will make sure not to miss more than a day or two.
That’s it. Those three rules work very well for me, and have helped me keep a journal for the last several months.
And here are a few more tips (some were said in the paragraphs above as well):
- Physical notebooks are better than computer journals, as you tend to forget computer programs or get distracted by the Internet. I also like the physical act of writing pen on paper, which I do far too little these days. That said, if you prefer a computer journal, keep it simple. I like text files rather than a dedicated journal program, because text files are pretty much forever, while other data formats can become obsolete if the journal program gets discontinued.
- What physical notebook you use doesn’t matter. I use a pocket Moleskine notebook witha soft cover. I use a hard cover pocket Moleskine for my workout log, which I’ve been using since last year so I can see my progress. Those are my only two notebooks. I’ve used other notebooks too, and they work well. I like the pocket notebooks because they’re easy to carry around if I want to journal on the train (which I don’t do often) and don’t take up much space on the table next to where I drink coffee.
- Journal before you get on the computer in the morning. Recap your previous day. If you start on the computer, I’ve learned, you’ll forget about the journaling. Don’t put it off!
- If you forget to journal for a few days, use your calendar and the emails you sent as reminders for what you did.
- Remember, keep it short! Just a few bullet points of the main things you did. Here are my bullet points for Wed. Mar. 21, 2012 for example: 1. gym – end of week 6; 2. drafted ZH post on 3-step happiness algorithm; 3. wrote mnmlist post on being OK with things as they are; 4. bought groceries, gifts, decorations for Noelle & Chloe’s birthday party.
- I like that I can look back and see what the highlights are of each day — this helps me to know if I’ve been focusing on important stuff, or frittering my days away.
I highly recommend keeping a journal. It takes minutes a day, and looking back on your life is something that seems deeply satisfying.
Just open any given site that publishes articles on personal growth, and you will find at least one article that says: Why Keeping A Journal Will Change Your Life. A journal is truly one of the best self-improvement tools there is.
When I talk to friends, or when I coach people, I always ask: “Do you keep a journal?”
This probably won’t surprise you, but the answer is almost always “No.”
And the funny thing is that everyone knows that they should keep one. But it should is not enough. There are a lot of things that we should do—but we don’t do them.
Why? We have no idea HOW to do them. It’s just like when you were in school. Do you remember all those times you had a question on your mind but you didn’t ask? You probably thought: “Maybe the teacher thinks I’m dumb.”
Well, this is exactly the same. We all think that journaling is easy so we don’t bother asking how you do it. It’s not easy, but it’s also not rocket science.
Most people overcomplicate the act of journaling or putting your thoughts on paper. I think Ernest Hemingway put it best:
“My aim is to put down on paper what I see and what I feel in the best and simplest way.”
But how do you do that?
First, get clear on your why
For me, there’s only one reason to keep a journal: To manage myself.
That’s the only practical reason I can think of. Why else would you keep a journal? It’s not that my life is so interesting that I can ever sell it as a memoir. I’m no John Krakauer or Maya Angelou.
No, I see journaling as a self-improvement tool. Nothing else.
Most of us still see journaling as a hobby or something that we do for fun or to relax. Sure, those reasons might be true for some. But for most, there’s only one why: Self-improvement.
How do you expect to improve yourself if you don’t know yourself? You truly get to know the quality of your thoughts when you write them down.
- Do you know how good of a thinker you are?
- Do your decisions make sense?
- How do you even make decisions?
- Why do you do what you do?
- When are you productive?
- When are you not productive?
You can answer all these questions by reading your journal. Don’t know what to write? Here are 3 ideas.
1. Journal about your activities
Just write what you’ve been doing. You can either do it in the morning or evening.
It doesn’t matter when you do, just try to write about what you’ve done during the past 24 hours. It’s not the same as an activity log, something I wrote about recently.
When I journal about my activities, I record what time I went to bed, what time I woke up, what I worked on, who I talked to, what book I read, etc.
When I lack inspiration or motivation, I just go through my journal and see when I was inspired, felt energized, or motivated. Then, I recreate those events. Here are a few journaling prompts you can ask yourself to get started:
- What time did you wake up today?
- What was the first thing you did?
- What did you have for breakfast?
- How did you feel during the morning?
- What did you work on today? How did it go?
- What book are you reading? What do you think about it?
These are all straightforward questions we can all ask ourselves. We all woke up today, ate something, etc. Writing about these activities will get you started. And that’s one of the most important things about journaling.
“Don’t trust your memory. When you listen to something valuable, write it down. When you come across something important, write it down.” — Jim Rohn
2. Journal about what scares you
There’s no better way to address your worries than writing about them. If you worry about something, it seems way worse in your head.
When you start writing down what you’re stressed about, you can start thinking about how you’re going to solve the problem that’s causing you stress in the first place.
I’ve been journaling about my fears for a long time now. And it truly helps. If you want to read more about that process, check out this article I wrote a while back. Here are a few questions you can ask yourself:
- What something that’s lingering in your mind?
- Why does that thing make you feel uncomfortable?
- What did you worry about today?
- What can you do to address your worries?
The point of journaling about what scares you is to think on paper. Often, we worry about things we have no control over. When we only think about it, we don’t realize that we’re wasting our time. But when you write about what worries you, it becomes very obvious.
Ultimately, you want to create a plan to address your worries. Let’s say you’re worried about your financial situation. Think about all the ways you can generate extra income. Put all your ideas on paper and then start working on them.
“The act of writing is the act of discovering what you believe.” — David Hare
3. Journal about your decisions
Use your journal as a feedback mechanism by second-guessing your own decisions. Making decisions is hard. For example:
- “Should I quit my job?”
- “Should I take this job?”
- “Should I end my relationship?”
Those are examples of big decisions. But you can also use it for all the small decisions in life.
- “Should I go out tonight or should I work on my business?”
- “Does this UX design work or not?”
Deep down, we kind of know the answers. We just don’t look deep enough. Ask yourself a question and try to answer it by reasoning from multiple sides. What are the pros? What are the cons? What are the outcomes?
The questions you can ask yourself are endless. There you have it. Do you see? It’s not complicated stuff.
Journaling is a very versatile tool. It helps you with your self-awareness, and it also helps you to improve yourself. If you’re serious about those things, a journal is a must.
Now, all you have to do is open a new page in your physical journal, or a document in your digital journal, and start writing:
“Today is the first day of my daily journaling habit.”
There’s this weird thing—when you write things down, they become real. Start journaling and see it for yourself.
Mix a martini, don’t forget the olives, or pour yourself atea, relax and enjoy!
There are no hard-set rules for keeping a journal. How oftenyou write, time you spend, and how rigorously you maintain aregular journaling schedule are matters of personal choiceand circumstance. Therefore, it is important to find whatworks for you. Here are nine guidelines to assist you.
1. Allow for regular writing times. Find a time of day thatworks well for you and use this time every day. As much aspossible, control interruptions during this time.
2. Give yourself an inviting writing environment. If youneed quiet space, find a time that you can write withoutnoise and interruption. If the hum of the world around youis soothing rather than distracting, plan to write during atime when other people will be engaged in their own work andnot looking over your shoulder.
3. Develop a centering ritual. Associating journaling withanother pleasurable habit can guide to strengthen theroutine and create an atmosphere of self-nurturing. When youare ready to write in your journal, consider pouringyourself a cup of tea or coffee. Play relaxing music. Take amoment for meditation, deep breathing, or prayer.
4. Prompt your writing with a routine self-reflectionquestion: Triggers such as “What are you feeling right now?”or “What’s on your mind?” Anais Nin suggests asking “whatfeels vivid, warm, or near to you at the moment?”
5. Write because you desire to write, because you know it’sa comfortable place to be you. Don’t allow journaling tobecome an obligation or chore. Remember not to demand moreof yourself than you can give. If you have missed a day, orseveral days, accept that journaling, like life, isimperfect and go on. Write the next time you have a chance.
6. Create a positive feedback loop. As you continue to usethe journal as an opportunity to be with and learn aboutyourself, you will find that the practice gains a momentumall its own. Discovering your own hidden depths piques yourcuriosity and stimulates you to continue, setting up apositive feedback loop between your conscious andunconscious mind.
7. Emphasize process rather than product. An importantpurpose of journal writing is simply expressing andrecording your thoughts and feelings. Concentrate on theprocess of writing — keeping the flow of words rather thanworrying about the result. If your goal is to have specificaudiences read your piece, go back to it later and edit it.Use your journal as the raw material for more polishedwriting.
8. Learn from your own experiences. It is always good toreread your entries a month or so down the road. Itdemonstrates your growth — a nice pat on the back for allof us. Look for patterns and correlations. What improved,what stayed the same? Learning from yourself is so muchmore gentler on the self-esteem. Use objectivity to reviewyour life from a different perspective with hindsight.
Relax, have fun, and don’t forget to laugh! Journal writingis its own reward. Once you get started, your journal willbecome another one of your good friends — one who is alwaysavailable and never presents a deafening ear. Your journalloves you for being you.
Over the years, I’ve told you about my reading journal. It’s a physical journal I kept while I read to jot down notes, put my thoughts down, and have a single place I can turn to see what I’m reading.
But I have a confession to make. I’ve gone digital…and I love it.
The reason I switched from analog to digital is really simple. I type faster than I can write, which means my thoughts get written down faster. I think A LOT and having a page or two dedicated in my notebook made the entire process really messy. So I created a Trello board for myself and I organized it in a way that keeps me up-to-date with my reviews, gives me space to write my endless thoughts on a book, and organizes my blog, my Instagram, and my Patreon content. There’s a lot of stuff I put out into the world and this allows me to do just that.
Before I get into it, I do want to mention this wasn’t my idea. I got the inspiration for my Trello board and how to set it up from Book Bumblings. Their Trello board is more extensive than mine and you can check out their blog posts for the original idea.
What is Trello?
A screenshot of my Trello page. Some of the cards are blanked out because they are upcoming blog posts.
Trello is basically an organizational tool used by many companies to keep track of what projects to work on. They’re are these columns you can make with each column representing a group of tasks. It could be a big project with smaller tasks that you need to manage. This allows you to manage that, collaborate with your coworkers, assign tasks, make comments, and keep your projects on track.
For my reading needs, I’m a one woman show so I don’t need most of the tools they provide (and most of those tools require payment). Instead, I use this to organize the reads I’m reading, the books I need to review, blog posts that I want to write, and other tidbits related to content work on social media.
Creating one board is free. I think adding more boards requires more money, but if you’re working on your blog solo then this might be perfect to keep you organized.
How I Organize My Trello Board
What works for me is this assembly-line system. Each column represents a step in my writing process and each card either represents a book or a blog post I want to write about. You can move cards either by dragging and dropping them or you can choose the column to move the card. I really like this method because then you see the cards move from section to section. It’s like a perfectly coordinated symphony. Everyone knows exactly what they need to do and where to go, so there’s no guesswork. It just flows!
On the far left, I keep all the books I plan on reading that month. Each book I read gets a card with the title and the number of pages in parenthesis. When I start to read the book, I move it to the Currently Reading section. Each card has a description section where I basically jot down my notes on the story and my thoughts. This is the most convenient part of the entire process. Because instead of setting up a page in my journal to write these notes, I have this digitally. This also works great on the go because you can download the Trello app to your phone and make notes when you’re not close to your notebook.
When I’m ready to write my review, I move it to the To Review column. This is more organizational for me so I can keep track of what needs a review and what I’ve already worked on. On each card, there’s a section to add a description. I literally use the description section to start my review. It’s all super rough mixed in with pieces of the story I wanted to keep in mind, but when it’s finally time to write my review I’ve already got something started and can easily add or edit from there.
An example of how I write my reviews for a book before they go on the blog
The To Post section is where I keep all my blog ideas. I didn’t want to mix them in with the book reviews because my book reviewing process and my blog post writing process are quite different. Each card is a different blog post idea I had. In the description section, I start off with the bigger parts of the blog post I want to write. I eventually just copy and paste what I have there and use that to start the blog post. It makes putting these posts together much easier than sitting with a blank page trying to make it work. It’s also great when you’re worried your work will suddenly disappear while you’re writing it.
When I’m done posting my blog post or if I’ve finished my review, I’ll move all those cards to my Done pile. It’s the most exciting thing to put things in the Done category. It’s like a checklist where you satisfyingly put that checkmark on your To Do. You get stuff done and to see them physically move off your plate really helps psychologically. The best part of the Done pile is that none of those cards get deleted. They accumulate there so I can always go back and visit the messy thoughts I had about a book.
I also have a section for anything Extra. This includes things I might have skipped from months before, work I plan on doing in the future, or ideas that don’t really flow with the theme of what I’m creating.
To be honest, this Trello board has become one of my favorite tools for blogging, writing, and creating content for you all. I’m able to keep track of what I want to write, I never run out of ideas (maybe more steam for writing things), and it’s all neatly organized in one place, which is so important for me. As much as I loved keeping a physical journal of all my book thoughts, I found myself getting lost a lot. I had ideas written in tiny margins and reviews that spanned over four pages and onto post it notes. It was so messy that I felt my life was messy because of it. Now my physical journal is an actual journal and To Do list for my day. This also keeps my To Dos super simple because I know exactly what needs to be worked on.
You can use this Trello board in any manner you’d like! If you mostly work on your own or if you have a team of people working with you, this is a great way to keep track of everything. The best part is that I can download the app to my phone and make changes on the go. That’s always good when ideas strike me at any time. I would highly recommend checking out that post from Book Bumblings. It’s pretty comprehensive and shows you how to use tools like the calendar or labels. I tried using labels but I kept forgetting what each label meant lol.
I hope this gives you some ideas on how a digital journal might benefit you over a physical one. I won’t stop journaling (that’s physically impossible, I believe), but at least the book part of my journaling life is a bit more organized.
You may have been “assigned” journaling as part of therapy, or thought about journaling on your own. But where do you start? Start with the basics.
First, journaling is just a way to record your thoughts and feelings. Second, deciding to journal is a great way to improve your wellbeing. Journaling isn’t just beneficial to your mind; it also helps your physical health too. In a study of patients with either asthma or rheumatoid arthritis (RA), writing about stressful life events for just 20 minutes a day led to significant improvements in health in just four months.
Several studies (three of which are in this post) have shown journaling can cause a significant improvement in mental and physical health. In my counseling practice, I have seen many clients improve their well-being through keeping a journal. Clients have experienced a reduction in anxiety, depression, and even the frustration tied to ADHD symptoms by keeping a journal. Having time to reflect can do wonders for your psyche. In my next post, I will talk about different ways you can do journaling. Below are some of the basics of journaling.
Create a Visual Journal
If you don’t like to write, a journal can take on different forms. A journal isn’t necessarily just words—you can also create sketches and even paint in a journal. Visual journals have been found to increase the ability to reflect on one’s actions, which can make changes in behavior.
Let Go of Rules
Your journal can be whatever you want it to be. There is also no “right” amount of time to journal. While there is evidence that the more you journal, the better you will feel, the fact that you are journaling at all is significant. If you just remember to journal once a week, you can still reap the benefits.
Record or Dictate Instead of Write
If you prefer to talk out loud about your ideas as a way to process them, or if you just don’t like to write, you have other methods of getting your thoughts out. Consider dictating your thoughts or recording them. This could be as simple as just speaking your thoughts into your phone for a few minutes while you sit in your car in the parking lot during your lunch break.
You are Actually Saving Time by Journaling
You may feel that journaling is just one more thing taking time out of your day. In one study, law school faculty initially agreed with that. However, once they started journaling and reflecting on what they wrote, journaling actually helped them with their time management and efficiency.
Keep Your Journal Secure
If you have had a journal looked at by a parent when you were a child, or had a partner with a lack of boundaries read your journal, you may be hesitant to journal again. However, keep in mind that this violation of your privacy was in the past. You can keep a journal in a password-protected encrypted file. This way only you have access to it. (Keep in mind that nothing on a laptop, desktop, or other device can be guaranteed to be fully secure.)
Check With Your Attorney First If You Are in Litigation
If you are currently in litigation or think that there is a chance of litigation in the future, contact your attorney about whether you should keep a journal. In some states, a journal that is part of assigned therapeutic treatment is not “discoverable” in legal terms, but journals kept for private use (not part of therapeutic treatment) may be discoverable. However, that all depends on your state, country, and your circumstances. In other words, just cover your bases first and check with an attorney.
Switch Things Up
If you usually keep a written journal, try a visual journal for a bit. Or integrate written and visual. Keeping journaling interesting can keep you on track with it. Again, there are no rules. You can even keep one journal for writing about day-to-day events, and another journal for writing about your reactions to those events.
Review Your Journals
Every so often, review your journals. The time frame is completely up to you. When you read back over what you have written, you may realize how much you have grown emotionally. You may also find that your feeling that the past was so much better than your present wasn’t necessarily true. Or you may find that you had healthy ways of coping back then that you didn’t even realize you had. Reading about the past can help inform your future.
In my next post, Discover 8 Journaling Techniques for Better Mental Health, I will write about different ways to do journaling.
Deaver, S. P., & McAuliffe, G. (2009). Reflective visual journaling during art therapy and counselling internships: A qualitative study. Reflective Practice, 10(5), 615-632.
Smyth, J. M., Stone, A. A., Hurewitz, A., & Kaell, A. (1999). Effects of writing about stressful experiences on symptom reduction in patients with asthma or rheumatoid arthritis: A randomized trial. Jama, 281(14), 1304-1309.
Jamison, S. G. (2007). Online law school faculty perceptions of journaling as professional development: Influences, barriers and pitfalls (Doctoral dissertation, Capella University).
Keeping a garden journal is a fun and fulfilling activity. If you save your seed packets, plant tags or garden center receipts, you have the beginnings of a garden journal and you’re only a few steps away from creating a complete record of your garden.
This article shares garden journal ideas that will help you learn from your success and mistakes, and improve your gardening skills.
What Is a Garden Journal?
A garden journal is a written record of your garden. You can keep your garden journal contents in any notebook or on note cards organized into a file. For many people, a ring binder works best because it allows you to insert sheets of graph paper, calendar pages, pockets for your seed packets and plant tags, and pages for your photographs.
Keeping a garden journal gives you a written record of your garden layouts, plans, successes and failures, and you’ll learn about your plants and soil as you go. For vegetable gardeners, an important function of the journal is tracking crop rotation. Planting the same crop in the same location each time depletes the soil and encourages pests and diseases. Many vegetables should be planted on a three- to five-year rotation schedule. Your garden layout sketches serve as a valuable planning aid from year to year.
How to Keep a Garden Journal
There are no rules on how to keep a garden journal, and if you keep it simple, you’re more likely to stick with it through the year. Try to find time to record something every day or so, and record the important things as soon as possible so you don’t forget.
This article was co-authored by Grant Faulkner, MA. Grant Faulkner is the Executive Director of National Novel Writing Month (NaNoWriMo) and the co-founder of 100 Word Story, a literary magazine. Grant has published two books on writing and has been published in The New York Times and Writer’s Digest. He co-hosts Write-minded, a weekly podcast on writing and publishing, and has a M.A. in Creative Writing from San Francisco State University.
wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 88% of readers who voted found the article helpful, earning it our reader-approved status.
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If you read a lot of books on a regular basis, it can be a great idea to keep a book journal. Like a diary, a book journal chronicles your life through the books you read. With every book you read, you add an entry detailing your thoughts and reflections. This process can make you a better reader and writer.  X Expert Source
Grant Faulkner, MA
Professional Writer Expert Interview. 8 January 2019. In addition, if you find yourself losing track of everything you read, recording your thoughts down as you go will help boost your memory. Best of all, when enough time passes, you’ll be able to flip through your journal and reflect on all the stuff you’ve read.
How to Keep a Stoic Journal – 7 Days of Example Entries
- March 18, 2018
- Stoicism Resources
If you’re keen to emulate the ancient Stoics and aren’t sure where to begin, one thing you can do straight away is start a Stoic journal.
Reflecting on one’s thoughts and getting them down on paper was a common practice among the likes of Marcus Aurelius, Seneca The Younger and Epictetus, and although each had their own methods of journaling it was an extremely regular activity for them all.
|Stoic||Journaling Practice||What They Said|
|Marcus Aurelius||Morning||Just read Meditations to find out, it is composed from his own private journal which was never meant for publication!|
|Seneca The Younger||Evening||“When the light has been removed and my wife has fallen silent, aware of this habit that’s now mine, I examine my entire day and go back over what I’ve done and said, hiding nothing from myself, passing nothing by.”|
|Epictetus||Morning and Evening||“Every day and night keep thoughts like these at hand—write them, read them aloud, talk to yourself and others about them.”|
Journaling can be an extremely useful activity, even if it serves no other purpose than just caging your monkey mind on paper so you can get on with your day – which is exactly the purpose it serves for Tim Ferriss most days.
“Could bitching and moaning on paper for five minutes each morning change your life?
As crazy as it might seem, I believe the answer is yes.”
While Tim uses the Morning Pages Journal (and has also mentioned using the Five Minute Journal on other occasions) there is of course nothing wrong with just using a scrap of paper or a notebook and jotting down what’s on your mind there.
The Daily Stoic Journal
The good thing about purpose-made journals though is that they contain prompts (usually in the form of questions) to guide you in case you pick up your pen and can’t think of what to write, and this is exactly what you’ll find in The Daily Stoic Journal.
Produced as an accompaniment to The Daily Stoic, the topics for each week (and therefore the daily prompts) line up with the book, however it’s entirely possible to use the journal without the book.
Although I already had some other journaling practices in place, I decided to give the journal a try at the start of the year and thought I’d share a week’s worth of entries in case it helps anyone else thinking of starting their own Stoic journal.
Note also that the purpose here still isn’t to promote this specific journal but more to encourage anyone reading that adding journaling into their daily routine could be really worthwhile.
The Week Begins
Each week has a particular focus in The Daily Stoic Journal, and this is laid out with a short description and relevant Stoic quotes as follows –
The Daily Entries
Each day consists of a prompt followed by space for a morning reflection and an evening reflection. The prompt is a good way to get started but it can be useful to go off-topic if you have something you need to get out of your head and onto paper, although you may find an extra piece of blank paper more useful for “free-styling.”
Click on the images below for each of my entries from February 26th – March 4th – hopefully you can read my writing! 🙂
I was often reading the book at the same time, so some of my entries are influenced by it and perhaps seem too general at times rather than focusing on specific things on my mind. As I mentioned I use other types of journaling that were already part of my practice for this purpose (usually with just a a blank notebook) – perhaps I’ll do a post on that in the future!
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