The “VOMIT” System: A Proven Journaling Framework by Campbell Walker
Discover Campbell Walker’s VOMIT journaling method — a practical 5-step framework (Vent, Obligations, Mindset, Ideation, Trajectory) to declutter your mind, boost creativity, and stay on track.
Journaling is one of the most proven and popular self-development tools — yet few people are ever taught how to actually do it.
For Australian creator Campbell Walker (@struthless), journaling became a life-changing practice. His now-famous VOMIT System has since inspired millions to pick up the pen with purpose and clarity.
Why Journaling Feels Life-Changing (But Often Isn’t)
Many people hear “journaling can change your life.” Then they sit down, stare at a blank page, and freeze.
Should you start with “Dear diary”? Should you talk about your day, your trauma, or your grocery list?
It’s unclear — and that’s why most people quit.
That’s where Campbell Walker’s VOMIT system comes in. It’s not just motivational fluff; it’s a structured method built from 15+ years of journaling experience that explains exactly how to journal and why it works.
What Is the VOMIT System?
“VOMIT” stands for five powerful reasons or modes of journaling:
- V – Vent
- O – Obligations
- M – Mindset
- I – Ideation
- T – Trajectory
Each letter represents a distinct function — from emotional release to creative problem-solving — that together form a complete self-reflection system.
V: Vent — Clear the Mental Clutter
Walker describes journaling as “mental vomiting.” Gross? Maybe. But also accurate.
When you’re overwhelmed, angry, or anxious, writing everything down is like releasing pressure from the mind.
“I don’t know what I think until I write it.”
— often attributed to Joan Didion
Try this:
- Set a timer for 5–10 minutes.
- Write without censoring. Don’t edit or analyze.
- Focus on what frustrates you.
You’ll find that your tangled thoughts start to organize themselves on the page. That’s the mind-dump effect — the mental relief that comes from getting everything out.
O: Obligations — Dump Your To-Dos and Free Up Space
Our brains are terrible filing cabinets.
Instead of storing every obligation in your head, vomit them onto the page.
How to do it:
- List everything — from “reply to email” to “fix relationship.”
- Group into categories (Work, Health, Finance, Family).
- Prioritize using a guiding question:
“Which task, if done, would make everything else easier?” - Create two lists:
- Bare Minimum — what must be done today.
- Killing It — what would feel amazing to complete.
This structure keeps momentum steady and guilt low — a realistic approach for busy minds.
M: Mindset — Train How You Think
Your mindset is the operating system of your brain. And like software, it needs updates.
Walker’s system includes six ways to train it through journaling:
| Technique | Prompt | Purpose |
|---|---|---|
| Reframing | “How is this the best thing that ever happened to me?” | Builds resilience and optimism |
| Because Statements | “I am [trait] because…” | Creates evidence for new identities |
| Inversion | “How can I make this worse?” | Reveals obvious solutions |
| Perspective Shift | “If I were my friend, what advice would I give?” | Builds emotional distance and clarity |
| Discipline Practice | Make journaling a habit itself | Reinforces self-trust and structure |
| Gratitude | “3 things I’m grateful for” | Anchors focus on what’s working |
Each of these rewires mental patterns through reflection and repetition.
I: Ideation — Generate Ideas Like a Muscle
Good ideas aren’t magic. They’re a result of training your creative mind.
Journaling gives you a playground for that.
Try these three methods:
- Quantity Challenge — Set a 5-minute timer and write 30 ideas on a single problem. Don’t stop to edit.
- “What would X do?” — Borrow the perspective of Nike, Red Bull, or any hero you admire to solve your problem differently.
- Open the Loop — Write down a question before bed and let your brain answer it overnight.
This turns journaling into a daily creativity gym.
T: Trajectory — Track Your Direction
This final piece is about adjusting your path — both long-term and day-to-day.
1. Direction (Macro)
Ask yourself:
“Did my actions today move me closer to or further from my goal?”
Collect evidence for both. Adjust behavior accordingly.
2. Hidden Metrics (Micro)
Measure what can’t be seen — joy, peace, fulfillment — with three daily questions:
- What excited me today?
- What drained me?
- What did I learn?
Repeat this for 30 days and you’ll notice powerful life patterns emerge.
Why Campbell Walker’s VOMIT System Works
- It’s structured yet flexible. You can do one letter per day or all five at once.
- It covers the whole spectrum of self-development — emotional regulation, productivity, mindset, creativity, and direction.
- It’s simple. Anyone with a notebook and 10 minutes can start.
This system has resonated across YouTube, where Walker’s storytelling blends honesty and humor to make self-reflection feel real — not cheesy.
How to Start Journaling with the VOMIT System
- Pick one reason to journal today (Vent, Obligations, etc.).
- Set a timer. Write freely for 5–10 minutes.
- End by summarizing one insight.
- Review weekly to see patterns.
- Keep going — progress compounds.
Final Thought
Journaling isn’t about perfection. It’s about presence. As Campbell Walker (@struthless) reminds us, “Journaling is vomiting — and sometimes you’ve just got to get it out.”
So grab a pen (or open up Life Note), set a timer, and start your own version of the VOMIT system today!