How to Create a Mental Health Bullet Journal

If you want to get more detailed, you can use a daily habit tracker either in place of or in addition to a monthly habit tracker. A daily habit tracker is good because it forces you to start over each day with a fresh slate. You aren’t staring at all things you failed to accomplish in the previous days or weeks.

To create a daily habit tracker, use a single page spread for each day. Write down the date, a box for to-dos, a box for notes, a box for daily gratitude, a box for most important habits, and a box to record your mood.

(The video below shows you how to make a “year in pixels,” which is a way to create a snapshot of your mental health over the course of an entire year!)

Include a single page spread for expressing daily gratitude. Write “Daily Gratitude” across the top and then list the numbers 1 through 30 (or 31) to represent each day of the month.

Then, each day, write down one thing you are grateful for. You could also do something more creative where you draw a sun with rays and then fill in each ray of sunshine throughout the month with something you are grateful for.

On a single-page spread, draw two large boxes one on top of the other. At the top of the page write an expression that shows you this page is for those times when you are at a low point (for example, “Screw This,” or something more or less offensive depending on what you like).

Then, when you’re having a particularly bad day, you can write the date at the top corner of one of the boxes, and then just free write inside the box what is bothering you. But try to remember to end it with some action steps that you could take to try and resolve the problem.

What you eat is so vitally important to your mental health that it’s worth tracking in some fashion in your mental health bullet journal. Many people with social anxiety also live with depression, and your mood is somewhat dependent on what you eat.

A food tracker can be as simple as a page with a line down the middle with the headings “Food” and “Notes” on either side. Then each day, you would write down what you ate in the Food column, and how it made you feel or some other point related to the food (why you ate it, whether you made a poor choice)

Over a two-page spread, create a grid of 6 x 5 boxes so that there is one box for each day of the month. Inside each box, write the number corresponding to which day of the month it is.

Then, each day, draw a doodle that represents something important to you from that day. Or, just doodle as a way to relieve anxiety and stress, not worrying too much about what you actually draw.

On a single page spread, write the heading “Journaling Prompts” at the top and then list some prompts that you can use to write about your day. Some examples of prompts you could use include the following:

• I don’t like how ______ made me feel ______ today.
• I wish that I had  ______ today.
• I wish that I hadn’t ______ today.
• I couldn’t stop thinking about _______ today.

This is another simple one. Write the heading “Self Care Ideas” at the top of a single spread page, and then make a list of things that you can do to take care of yourself or make yourself feel better on down days. Below are some ideas to get you started: