The Best Bullet Journal Spreads to Improve Your Mental Health

Reduce stress and boost your mood with trackers, lists, and fun ideas

What is a bullet journal?

Imagine a planner and a diary had a baby. That’s a bullet journal.

A bullet journal is an easy-to-use tool to help you keep your life well organized and stress-free. It is 100% customizable to fit your every need.

Pages — or spreads as they’re called in the bullet journaling world — can cover every topic from monthly overviews to daily activities. Whether you prefer minimalist to-do’s or multicolored pages, you’re sure to find your own way to enjoy using a bullet journal.

If you’d like more information about bullet journaling, check out the official bullet journal website and YouTube channel.

Bullet journaling is also a great tool to help improve your mental health. There are a wide variety of trackers, lists, and fun things to include in your bullet journal that can have a positive effect on your overall well-being.

Whether you’re brand new or a bullet journaling veteran, these ideas will help you get the most out of your bullet journal.

Track It

Mood — Make a note of how you feel each day to discover patterns in your shifting moods.

Symptoms — Keep an eye on symptoms to help you better manage your physical and mental health.

Triggers — Take note of what triggers have a negative impact on you so you can better avoid them.

Habits — Build healthy habits like better sleep and more exercise by tracking them each day.

Projects — Break big projects into smaller steps to prevent being overwhelmed.

List It

Gratitude — Writing down what you’re thankful for makes it easier to see the positive things in life.

Self-Care Ideas — Having some self-care ideas on hand makes it easy to take care of yourself on bad days.

Favorite Things — Books, movies, quotes, people, and more. Your favorite things are sure to brighten up your mood.

To-Do’s — Cut down on the stress of forgetting important tasks by adding a to-do list to your bullet journal.

Bucket List — A list of long-term goals keeps you motivated and focused on achieving them.

Have Fun

Doodle a Day — Sum up each day in one picture so you can look back and enjoy the memories.

Brain Dump — Get all your thoughts out of your head and onto the page to help you better address them.

Stickers — Get some dollar store stickers to add a splash of color to your bullet journal.

Journal Entries — Use your bullet journal to record your thoughts and feelings.

Key Message: Bullet journaling is a simple and flexible way to organize your life. It can also be used to manage and improve your mental health.

Question: Do you bullet journal? If so, how has it affected your health and wellness?

Looking for more ways to improve your mental health? Check out the rest of my Happy Mind, Happy Life stories.