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How to Use a Bullet Journal to Improve Your Mental Health




Person using bullet points to improve mental health

Bullet journals are a cross between a planner and a diary, and enable people to become more organized and achieve goals. They are also incredibly useful for fostering positive changes in a person’s mental health. Bullet journals can help you form positive new habits, process your daily emotions, and boost your mental well-being by giving you a platform to express and record your thoughts and feelings every day.

Creative outlet

Since bullet journals are essentially a blank slate, they give you unlimited options for creativity. For some people that will mean actually expressing themselves artistically, doodling in sections and expressing their emotions through artwork. For others the creativity comes simply through designing their own systems and charts for managing their projects, habits, and schedules. Having a creative outlet can be very therapeutic and lots of people find creating in their bullet journal very relaxing.

Use it as a reference

It’s very easy to forget details of things like how we have felt over the past week, how satisfied we felt at the end of the work day a few days ago, or how close we really kept to our diet. A bulllet journal gives you a visual reference to look back at and know definitively how well we did, or how we felt on a certain day. Bullet journals can be a handy tool to bring to your therapist, to facilitate discussion and give detailed answers about how well you’re actually been doing and feeling.

Track your habits

Forming positive habits is important to maintaining good mental health. A lot of people have been finding success by setting up a chart in their bullet journal that helps them track habits that are important to them. “Habits related to diet, sleep, exercise, consumption of substances like caffeine and alcohol, stress management, and being social are all examples of items people have included and tracked in their bullet journals. Over time you create a visual that helps you see how successful you’ve been at maintaining your habit”, - explains James Wilson, a Psychology writer at Paper Fellows and Study Demic.

Track your moods

Creating a chart for tracking your moods is another way to improve your mental health. Some people simply record their mood as a number between one and ten, while others prefer to record specific feelings, such as frustrated, stressed, or relaxed. These trackers seem to work best when people record their moods several times throughout the day, morning, noon, and evening, for example. If you’d like to identify what is triggering certain emotions, you can also record what event triggered a feeling.

Learn about your patterns

Once you’ve kept track of some behaviors for a while, you will begin to see some patterns emerge. If you monitor these things on a daily basis, you will quickly find out if you’re struggling with something, or lacking an activity you know you would benefit from. Patterns are more than just noticing that you haven’t been getting enough sleep. You’ll be able to make connections. For example, perhaps you notice that after exercising daily for a month the hours of sleep you report increase, and the stress levels your report decrease. 


Bullet journals are very easy to customize, it’s a big part of what makes them so useful. If you find that the way you’re tracking or recording something isn’t working, you can easily start over with a new system on a new page. Your life is going to be changing continuously, and a bullet journal allows you to be flexible and use new methods whenever you feel like they become helpful.

How to get started 

A bullet journal can be very beneficial for your mental health, but you’ll get more out of your bullet journal if you’re able to write well and convey your feelings. A lot of people struggle with writing, so don’t be afraid to get some help from expert writers online. Here are some great tools to get you started:

#1. Penzu - This is an online diary tool, it allows you to start your own private and customizable diary. You can even upload photos from your devices.

#2. StateofWriting and Via Writing - These are general writing guides you can access to learn basic writing rules and techniques that will help you get the most out of your bullet journal. 

#3. UK Writings - Check out this handy online editing tool to tidy up the writing in your bullet jour-nal and make it more organized and coherent. 

#4. Academ Advisor - You can visit this site for grammar tips and to have the grammar in your bullet journal checked over by knowledgeable people. 

#5. Boom Essays and Essay Roo - These are content formatting tools you can use to organize your bullet journal.


Bullet journals are a very simple, yet innovative tool for improving your mental health. They make a great creative outlet, provide a reference point, help you track habits, can show you patterns that will provide insights, and are very customizable and flexible.

Author Bio
Gloria Kopp is a health writer and proofreader at Australian help. She also works as blog content strategist at Academized. Gloria is a columnist at The Tab, Semrush and Revieweal blog.

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