Bullet Journaling For Mental Health
A bullet journal can give you a place to record how you're feeling and what your days have been like. These page ideas offer a starting point, with a few printable options if you'd prefer a ready-made layout.
Use the journal to notice patterns and keep notes you may want to discuss with a care professional. You don't need to turn every feeling into a problem to solve.
Choose one or two pages that seem useful to you:
- Morning Routine
- Evening Routine
- Mood Tracker
- Sleep Tracker
- Medication Tracker
- Gratitude Log
- Exercise Log
- Water Tracker
- Monthly Review
- Annual Review'
- Keep A Diary
- Write The Highlights Of The Day
- Practice ABC Prioritization
- Make A Vision Board In Your Journal
Morning Routine
Start your morning checklist with things you already do. Add another step only if it would help. If you're trying to change a habit, write the action you'd like to take instead.
Your list might include drinking water, brushing your teeth, getting dressed, or calling someone you love.
Evening Routine
Keep an evening routine short enough to use when you're tired. You'll find more ideas in my evening routine post.
Reading, taking a shower, planning tomorrow, or going for a walk are a few possibilities. Choose what suits your evening.
Mood Tracker
A mood tracker gives you a brief record of how you felt. Add a few words about the day if you want context when you look back. A plain grid works just as well as a decorated page.
I've made some free mood tracker printables. Keep one where you'll remember to use it, whether that's in your journal or beside your desk.
Sleep Tracker
Record roughly when you slept and how you felt the next day. Over time, you may notice patterns you'd like to explore.
Medication Tracker
If you already take medication or supplements, a tracker can record whether you've taken them. Keep following the instructions you've been given; the page is a record, not a reason to change a dose.
Gratitude Log
A gratitude log can hold small things you appreciated: a good conversation, lunch outside, or someone who helped. You can acknowledge those moments without pretending a difficult day was easy.
Exercise Log
If you'd like to keep a movement log, begin with activities that fit your abilities and interests.
For background on movement and mood, see this resource on exercise and depression.
Choose a small activity you'd like to repeat, without setting a deadline for finishing the page.
That might be a short bike ride, a walk, or a little yoga. Adjust the activity and duration to what feels appropriate for you.
If you enjoy marking a milestone, choose something to look forward to, such as a sticker or time for a favorite activity.
Draw a row of circles and fill one each time you do the activity. Ten circles is an easy starting layout; use fewer if you prefer.
Water Tracker
I often forget to drink water because I don't notice that I'm thirsty. A visible reminder in my journal has been useful for me.
I've tried reminder apps, but I find them easy to ignore. With a paper tracker, I can glance back at the week and see what I've recorded.
Monthly Review
At the end of the month, look through your notes. What was useful? What felt difficult? Is there anything you'd like to adjust or discuss with someone?
Annual Review
An annual review gives you a longer view of the year. It can include memories, ordinary routines, and things you learned, as well as accomplishments.
Before I kept a bullet journal, I sometimes struggled to remember what had happened in a particular month. I enjoy looking back at summer notes in December and finding details I'd forgotten.
Keep a Diary
Diary entries can be a few words or a longer account. Write what you want to remember, and stop when you've said enough for that day.
Write the highlights of the day
Record a moment that mattered to you. If nothing stands out, you could write what you needed that day or what you hope for tomorrow.
Practice ABCD Prioritization
ABCD prioritization is one way to sort a crowded task list.
Write down the tasks you're considering, then give each one a letter using the categories below:
- A – Tasks that are perceived as being urgent and important (these are things you must do today to avoid consequences)
- B – Tasks that are important but not urgent (these are things you must do, but can skip for today)
- C – Tasks that are unimportant but urgent (these are things you must do today, but will not have consequences if you don't)
- D - Tasks that are unimportant and not urgent (these are things that you can skip without consequences)
Make a vision board in your journal
A vision board page can collect ideas you'd like to explore. Use drawings, images, or words, and let the page change as your interests do.
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