If you don’t know what bullet journaling is, it’s basically the perfect love child between a planner, diary, and to-do list, so it can lend itself really well to recording info about your mental health.
So, we rounded up some ~bujo~ layouts perfect for tracking your mood, symptoms, medications, sleep, and anything else that can help you stay on top of or improve your mental health. That said, you don’t have to go full bullet journal junkie to use these — a lot of them can be done in any old notebook or on a random piece of paper. If you DO want to go all out, here are some best practices when it comes to using a bullet journal to track your mental health.
Quick note: Everyone’s different, so the idea here is to get inspiration for layouts to track what you personally need/want to pay attention to — not to replicate anyone’s individual spread.
1. This mood tracker that will show you the ~big picture~ of your year:
IMAGINE HOW COOL IT WILL LOOK AT THE END OF THE YEAR. Not to mention, it can put your bad days into perspective if you’re feeling rotten.
2. This itty bitty self-care tracker you can add to any daily spread:
Keep track of whatever self-care habits you want (like sleep, exercise, nutrition, getting outside, relaxing) and graph it alongside your mood to pick up any patterns.
3. This Inside Out-inspired mood tracker that will make you feel whimsical even on sad days:
It’s not your everyday ~year in pixels~ spread.
4. This simple chart to keep on top of your meds:
That way, you can keep all the important info like dosage and possible side effects in one place, make sure you take your meds when you need to, AND keep track of how they affect you.
5. This minimalist layout to note one thing you’re grateful for each day, which is great for your mental health:
Just carve out a few minutes a day to reflect on one thing, big or small.
6. This sleep tracker to make sure you’re getting enough Z’s:
Since if you’re not getting enough sleep, you probably won’t be at your best emotionally.
7. This chart that will help you learn when and how you get triggered:
You can check out more information on this spread here, but basically, you can keep track of behaviors or activities that led up to an episode (like a panic attack, for example) and also note specific symptoms, then use it to spot patterns over time.
8. This beautiful happiness spread that can be a nice reminder on dark days:
And make sure you fill it with shit that actually makes you feel better, because cheesy or overly positive affirmations aren’t for everyone.
9. This chart for debriefing after therapy so you don’t forget anything:
Therapy can be intense and weighty and give you a lot to think about, so afterward, you can write down what you talked about, pulling out any key lessons or things you want to remember, going over what things came up that were hard to talk about and why, and finally, things you either forgot to bring up or that you want to remember to talk about next time.
10. These ideas for self-care to keep tucked away for when you need them:
Especially on days when it’s tough to recall stuff that actually brings you a bit of peace.
11. These graphs will show you the peaks and valleys of your mood month-to-month:
For the ~mathematically inclined~.
12. This visual mood tracker for all the doodlers out there:
Bonus: Taking a moment out of the day to draw is relaxing!
13. This page for setting and tracking self-care goals so they don’t fall by the wayside:
Because it’s so easy to not make time for it.
14. These journaling prompts to bring some self-reflection into your day:
You don’t want the prompts to be too broad or too restrictive, so simple things are best if you find yourself needing a little direction.
15. This colorful ~mood garden~ you can use to track individual symptoms or your general emotional well-being:
Doodle and color code your flowers by mood and see how the page looks at the end of the month.
16. This simple monthly symptom tracker:
Whether you’re tracking a mental illness, a new medication, or how changing up your diet/exercise affects your mental health, you can list your symptoms and mark them off (or rate them on a scale) day to day.
17. This glorious poop-themed tracker for getting all those crappy emotions down on paper:
Because let’s be real, sometimes everything is just shit.
18. These side-by-side charts to help you compare how much sleep you get to how good you feel:
You might even find the ~sweet spot~ for how many hours you really need.
19. This tracker that will help you find patterns between your habits and how you feel:
Once you start checking them off, you might notice that you feel more anxious/irritable/whatever when you do certain things — and maaaaybe you can adjust your behavior accordingly.
20. This gorgeous gratitude log to remind you of all the things that bring light to your life:
Because again, taking time to express gratitude = great for your heart and mind.
21. This chart to help you schedule important “you” time: