Not all hobbies, especially therapeutic ones are meant for everyone.
Below is a list of insights to help you understand whether this practice is indeed right for you.
Let’s take a look.
Bullet journaling is right for you if :
- you want to uncover your thoughts
- to make notes of your triggers
- to document your physical symptoms that are triggered by your thoughts
- to get clear on what you want
- to be clear on what you don’t like
- to list your dreams
- to make notes of what you dreamt about (ie. dreamwork)
- to find clarity in muddled thoughts
- to write down your goals
- to get clear on what your desires are
- to write down how your want to manifest your desires
- to set intentions in point form
- to set intentions by writing them out clearly
- to understand and compartmentalize your thoughts in a clear concise manner
Do your journalling pages need sections?
As mentioned before your can style your pages manually with titles or section titles as it pertains to how you compartmentalize your thoughts or thought patterns.
What I mean by this is, if you notice recurrent themes in your writing.
These themes will be based on what is on your mind. It could be triggering thoughts relating to anxiety, worry, and stress. Or it could be themed relating to positive affirmative thoughts ie. ‘happy’ triggers relating to joy, self-esteem, confidence, etc.
Do you need to buy a special book for journaling?
I started off using whatever notebook I had at home and in my unused home office. I didn’t go out and buy a special one, mostly because my freelance income was low, so budgeting was a huge factor.
For you blank or lined, hard cover (perfect bound) or spiral bound will do. It just depends on what you’re comfortable with.
Here are my previous journals in all shapes and sizes. These are from the last 2 years. So you can see, it doesn’t matter what form or thickness it is.
Choose a book that you’re comfortable with and if spending as little money as possible is something that you’re comfortable with, then that’s valid.
If you have absolutely nothing to write with at home, are unable to borrow something from the office, or are tight on a budget this month – your next option is to use your smartphone or tablet. You can easily download a journalling app if you’re so inclined.
I simply use the Notes app on my iPhone. Yes, I use it in conjunction with handwritten journaling. And it works brilliantly.
Can you use digital notes for journaling?
I’m an obsessive list maker even though I sometimes don’t always stick to it.
But, more specifically I make bullet lists – using my iPhone Notes app – of my thoughts and ideas as they happen. That’s because they sometimes pop into my head if I’m experiencing a trigger as I’m sitting down at a coffee shop or walking and just contemplating stuff.
It’s impossible to control your thoughts all the time.
When I’m anxious, I grab my Notes app and type it down. I find this especially helpful when I suddenly realize a solution to a problem I’ve been grappling with.
Sometimes the lightbulb flashes in the most unexpected moments.
Journalling has always been synonymous with a book that flips open, whether it be a diary or notebook. It all comes from a traditional context of pen and paper.
Currently, there are no strict rules and it’s always open to interpretation.
That interpretation should be dictated by you ultimately. Because it is your experience, more specifically your healing experience. So grab your Notes app if you have to at the moment.
Coming back to these two reasons and how to start bullet journalling:
- It will calm your nervous system
- It will comfort and soothe you when you’re feeling fearful or insecure
Now, use these two daily journal prompts (based on the above) to help you get started.
You can niche down to more specific things to write in your bullet points.
For now, if you’re a beginner, start with these:
Daily journalling prompts – affirmations to put down on the blank page:
- I am showing up for myself today
- I am happy
- I am stronger every day
- I am in perfect health
- I am always making the right decision
- I am patience
- I am not missing out
- I am always attracting
- I am always receiving
- I am filled with joy
- I am filled with love for everyone
- I am filled with love for myself
- I am loved and respected
- I am a magnet for love and support
- I am always giving love and support
- Everything in my life is effortless
Daily journalling prompts for general gratitude and to put things into perspective:
- I am grateful for all the food in my fridge and pantry(abundance)
- I am grateful that I can cook from scratch (abundance)
- I am grateful for all the money I have in my bank account (abundance)
- I am grateful for all the knowledge I already have (self-acceptance)
- I am grateful for boundaries
- I am grateful that people respect my boundaries
- I am grateful for the safety
- I am grateful for my perfect health – it’s important to use this one even if you’re not in a state of good health
- I am grateful for the roof over my head – it’s important to use this one even if you’re in temporary accommodation
- I am grateful for the clothes that I have (abundance)
- I am grateful for my education (abundance) – even if it’s just a high school diploma
- I am grateful for this cup of tea or coffee (abundance)
Setting a schedule for bullet journalling
As I mentioned there is no ‘right’ time of day for journalling, though I recommend mornings, first thing.
What I do suggest is making it regular. Even if you just start with five minutes with a cup of tea every morning.
I’ve made my morning journalling ritual enticing by using a beautiful cup, of good quality ‘high vibe’ tea so I make the experience luxurious. Now, you don’t have to become someone else just to do this. I mention ‘luxury’ simply because it’s a word that resonates with me. I’m not referring to my relationship with money either.
As you are journalling, and as your process grows, you will start to notice words come up spontaneously as you write about your thoughts and feelings.
These words might trigger words for feelings or thoughts that are associated with feelings of joy, comfort, ease, calm, dreams, and security (emotional). Those words will eventually conjure up visual associations.
In my example, a beautiful cup and good quality tea conjure visual cues and trigger sensations of being pampered and feelings of abundance.
This makes me feel good.
And let me tell you, above all else, feeling good and feeling good about yourself is going to be the lifelong goal of your journalling experience.
Trust me – and I’ll explain in further articles – this sense of feeling content is the answer to everything regarding personal development, anxiety issues, and more.
Conclusion
This is a basic outline of how to start bullet journalling as a beginner. If you’re a seasoned writer or journal writer, perhaps you were just reading this as a refresher. In that case, I hope it’s inspired you.
Remember, that self-care and self-healing practices are not prescriptive. So keep your writing experience relaxed and flexible.
If at any time you feel that your anxiety is becoming more intense. Stop writing. Put your pen down. Close your journal. And simply walk away or stare out the window.
Go easy on yourself. Have patience with yourself.
It’s not a quick fix – though the gratitude practice makes you feel better in a matter of seconds – and it is a process. You must allow yourself the time to grow with it.
So, start minimally for maximum effect. Start with a few sentences in each of the two sections above. And when your mind starts to veer off course and the anxious thoughts pop in – which they will, there’s nothing wrong with it – don’t fight those thoughts, just observe them, and calmly come back to the page.
Your writing and writing style will also evolve with time.
Disclaimer: The author of howtodesignideas.com and the articles hosted on this website, does not give medical or mental health advice. In the references to it, the phrasing is used to illustrate a point or give context to the information. It is not related to a specific condition or any specific individual. Always consult your healthcare professional for mental health or CBT advice. See our Legal Policies for more details.
