According to mental health experts, the 7 best bullet journals in 2021

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If you want to be more organized or want a better way to practice mindfulness, a bullet journal may be helpful. Bullet Journal is part planner and part diary, but they use bullets as their key structure. Traditional journals may have blank and lined pages, while traditional planners may have predetermined sections to fill in, while bullet journals are full of grids of blank dots that you can customize to suit you and your goals Unique content.

Most people use their daily to-do lists, monthly or weekly calendars, mental health checks, and long-term goals to create bulleted sections, but the advantage is that you can add or change most of them as needed. For example, one person may add a mood tracker, another person may add a fertility tracker, and parents may add things their children say they want to remember.

If you are creative and looking for channels for self-expression and self-discovery, personalization is especially attractive because they provide you with space for painting or graffiti. In addition, the bullet diary can also be a beneficial mental health tool.

According to mental health experts, here is the best bullet journal.

Final verdict

If you are not familiar with bullet diaries, the Rhodia Goalbook A5 diary (view on Amazon) is a good choice because it comes with six index pages, numbered pages and a perpetual calendar-all you need to help organize your first diary s things. If you have more experience, the Leuchtturm1917 medium A5 hardcover notebook (check it on Amazon) has durability, page thickness, and flexibility, allowing you to be creative. But real artists may prefer the Miliko transparent hardcover A5 spiral notebook (check it on Amazon) because you can decorate the first page and view your work through the transparent cover.

What to look for in the bullet diary

size

If your diary is too big, you won’t take it with you on the journey. On the contrary, if it is too small, you will not be able to truly customize or record as much content as possible. Ideally, look for a bullet journal that can fit in your work bag, backpack or purse.

Tied up

Bullet magazines can be bound with traditional stitching or loop binding. Your choice is ultimately up to you, but remember that most stitched and bound journals will not lie completely flat, which may affect the ease of writing or drawing.

Paper quality

Pay attention to the quality of the paper, because if the page is too thin, your pen or marker may bleed into the page. Find a thicker, higher-quality bullet journal.

Cover durability

Bullet journals can be hardcover or paperback, and what you choose ultimately depends on personal preference. However, no matter what you choose, you need to make sure that your diary cover is durable enough to withstand a period of time, especially when you carry it with you.

Expert insight

Clinical psychologist Veroshk Williams (Veroshk Williams) said: “Absolutely use short phrases or words to write bullets, and always leave room to write or observe the feelings after writing. Is the most important thing.”

Frequently asked questions

  • How do you use the bullet journal?

    First decide what you want to do with your bullet journal. Do you want to use it as a meal plan, track your habits and expenses, record your mood and emotions, or just as a way to keep a daily diary/to-do list? Determining an intent from the beginning will help you decide how to organize your diary and daily pages.

    All bullet diaries are loosely structured in a similar way. They start with an index page, which is a table of contents and symbol log, which you can update at any time. Then, the bullet diary includes a future log, usually four pages, in which you can record future events, goals, birthdays, and long-term tasks. In addition, most bullet journals contain monthly logs, which are two-page spreads with a calendar for your monthly tasks and monthly tracking (such as finance, fitness, etc.). Then, the log includes a daily log where you can track your daily work.

    Most bullet journals also use symbols as shorthand tools. For example, you can mark priority tasks with asterisks and inspiring ideas with exclamation marks.

    In addition, how you organize your bullet journal is up to you. Comprehensive behavioral health psychiatrist Rhonda Mattox suggests: “Use a bullet journal to help determine what comes naturally to you so you can build habits around it or incorporate it that can bring you Happiness, peace and mission.” She continued, the goal is to create something that makes you feel more fulfilled and peaceful. “Use it as your own personal cheerleader and a tool to achieve your goals.”

    For example, if you want to use the bullet journal as a mental health tool, Mattox says, “Establish a self-care strategy [and] Establish methods to track and identify triggers that have negative and positive effects on your mood or anxiety. “This can help you better understand which patterns affect your mood and overall mental health, and help you work hard to eliminate triggers.

  • When should I use the bullet journal?

    Try to use your diary in a way that suits your daily life so that you can stick to it.

    Massi said: “My advice is to use a diary every day when you wake up for the first time and before going to bed.” “After you wake up, you can use the diary to prepare for the day and ease your anxiety before you have a chance. Before going to bed , Use a diary to release your thoughts, knowing that you can easily write all your thoughts and to-dos on paper so you don’t forget them.”

  • Does keeping a bullet journal help relieve anxiety?

    Yes. The bullet journal is a great tool for those who are anxious about the structure of the bullet.

    “As the name suggests, anxiety is fear of the future,” Massi explained. “When we are immersed in this future-oriented fear, adrenaline and cortisol will be pumped through our body, putting us into a state of fighting or flight. Making a list can help slow down the production of adrenaline and cortisol. , Because it makes the writer feel that they are taking action to prepare for the future, thereby making potential future problems easier to manage.”

    Therefore, “those with anxiety disorders can especially benefit from bullet journals because it allows them to offload their thoughts,” she continued. “It gives a place to rest for the racing, fear-based thoughts that would have taken root in the mind.” In other words, they help organize the mind.

    Recording their concerns quickly can also help people deal with the root causes of anxiety in a feasible way. “Frequent [people] Problems that cause anxiety are being avoided,” said clinical psychologist Tom MacDonald. “Bullet diaries help identify problems and create a framework for how to deal with and solve them. ”

What the experts say

“For patients with a lot of big ideas or competing ideas, bullet journals may be more beneficial because they need time to clearly show where they are and where they want to go, and to track their progress over time. This may be better than a typical journal because it paints a picture and is easy to see without having to read a lot of additional information that might be contained in a typical idea or free-thinking journal.” — Lindsey Pace, Licensed Clinical Society Workers and therapists.

“Don’t overextend yourself. Try to identify one problem at a time, and focus on making specific plans for how to deal with and solve the problem. Try to remember that consistency is the key, and keeping a diary helps accountability.”-Dr. Tom McDonald Na (Tom McDonagh), clinical psychologist, author, and owner of the San Francisco Clinic.

Why trust is very good thinking?

As an experienced health and science journalist, Simone Scully understands the importance of choosing thoroughly researched products to promote health and self-care.

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