How To Use Bullet Journal For ADHD Management

bullet journal adhd


Bullet journaling can be a great tool for people with ADHD to stay organized and manage their symptoms. Bullet journaling is a method of personal organization that involves creating a system of tasks, appointments, and notes in a simple, handwritten journal. In this blog post, we dive into how to start a bullet journal for ADHD. We will provide journal prompts you can use for your own bullet journal.


What is an ADHD bullet journal?

An ADHD bullet journal is a personalized organization system tailored to the unique needs of individuals with ADHD. It combines the principles of the traditional bullet journal method with specific strategies to support those with ADHD brains.


In this personal bullet journal, you can create various sections, such as a future log for important dates, monthly spreads, and weekly spreads for tracking tasks. Moreover, it includes daily spreads where you jot down daily tasks, journal entries, and self-care activities, all on blank pages.


This ADHD-specific bullet journal helps individuals with ADHD notice patterns in their daily lives, stay focused, and enhance their self-awareness. 

It’s like a blank notebook where you can design your layouts and incorporate techniques like using washi tape for visual cues, ensuring a professional tone while making it relatable.


What are the benefits of bullet journaling for ADHD?

  1. Customization: The bullet journal system allows individuals to adapt their journal to their unique needs, ideal for ADHD brains that may require different layouts and structures.
  2. Self-awareness: By daily logging, users can notice patterns in their behavior, identify triggers, and make adjustments for better mental health.
  3. Task Management: Bullet journals facilitate tracking important tasks through daily, monthly, and yearly spreads, helping individuals remember and complete everyday tasks.
  4. Focus and Productivity: The system’s flexibility ensures that you can adapt it to your needs, making it easier to stay focused and organized, even in the chaotic landscape of ADHD.
  5. Emotional Well-being: Daily journal entries can serve as a self-care practice, allowing individuals to reflect on their emotions and engage in a “Happiness Project” of sorts.
  6. Time Management: With future logs, monthly spreads, and weekly spreads, bullet journals offer a comprehensive approach to managing important dates and events.
  7. Creativity: The opportunity to design your own bullet journal layout is therapeutic, serving as a creative outlet while boosting organization skills, which is crucial for those with ADHD.


How to use a bullet journal for ADHD?

Using a bullet journal for ADHD involves several steps:

  1. Selecting Your Journal: Start with a blank notebook and preferred supplies, like pens, washi tape, and markers.
  2. Create Key and Index: Develop a system of symbols to represent tasks, events, and notes. Set up an index to keep track of all the pages in your journal.
  3. Future Log: Reserve pages for a yearly spread and future log to note essential dates and upcoming events.
  4. Monthly Spreads: Design a monthly spread to plan tasks and appointments for the month.
  5. Weekly spreads: Set up weekly spreads with a section for each day to keep track of daily tasks.
  6. Daily Spreads: Use the daily spread for journal entries, self-care, and recording important events.
  7. Reflect and Adjust: Regularly review your journal to notice patterns and adjust your strategies for better self-awareness and productivity, vital for ADHD brains.


How to set up a bullet journal for ADHD?

Setting up an ADHD bullet journal involves these steps:

  1. Choose Your Tools: Gather a blank notebook, preferred pens, and any additional supplies, like washi tape, to make your journal visually appealing.
  2. Create a Key: Develop a key to represent tasks, events, and notes within your journal. This key will be your visual guide for organizing.
  3. Set Up an Index: Dedicate the first couple of pages as an index to keep track of all the pages in your bullet journal system.
  4. Yearly Spread: Allocate a section for a yearly spread or “future log” to record important dates and events throughout the year.
  5. Monthly Logs: Create monthly spreads, providing an overview of the month and space to plan essential tasks and events.
  6. Weekly Layouts: Design weekly spreads for a more detailed breakdown of your tasks and appointments.
  7. Daily Spreads: Use daily spreads for recording daily life, journal entries, self-care, and keeping track of important tasks.
Related Post:  51 Bullet Journal Ideas For Daily Reflection

By following these steps, you can set up your bullet journal for ADHD, utilizing a personalized system that caters to your needs and mental health.



Beginner bullet journal tips for ADHD.

  1. Visual Cues: Use washi tape, stickers, or colored markers to make your bullet journal visually appealing and provide cues to stay organized.
  2. Minimalist Approach: Keep your layouts simple and uncluttered to prevent overwhelm and help ADHD brains focus.
  3. Prioritize Self-Care: Dedicate a section in your daily spreads for self-care activities to promote mental health.
  4. Regular Reflection: Review your journal entries frequently to notice patterns, adapt strategies, and enhance self-awareness.
  5. Flexibility: Embrace the adaptability of the bullet journal system; modify it to suit your changing needs.
  6. Mindfulness Practice: Integrate mindfulness techniques in your journaling, such as gratitude lists or mood trackers, to improve your mental health.
  7. Consistency: Establish a routine of regularly updating your bullet journal to ensure you manage tasks effectively and maintain a professional tone in your daily life.


What are the best bullet journal ideas for ADHD?

When crafting a bullet journal for ADHD, it’s vital to maintain a professional tone while making it relatable to your personal experience. Here are 11 ideas to optimize your ADHD bullet journal:

  1. Daily Log: Start with a daily log to track your everyday tasks, ensuring you stay organized.
  2. Weekly Spread: Create weekly spreads that outline your goals for the week, allowing you to prioritize tasks and stay focused.
  3. Monthly Spreads: Include monthly spreads with important dates to keep your mental health in check by reducing stress related to deadlines.
  4. Future Log: Maintain a future log to plan ahead and ensure you don’t forget vital commitments.
  5. Custom Collections: Dedicate pages to personal interests and hobbies to maintain a balanced and fulfilling daily life.
  6. Color Coding: Implement color coding for your journal entries to make them visually appealing and organized, which can benefit those with an ADHD brain.
  7. Habit Tracker: Use a habit tracker to monitor and improve daily routines and mental health habits.
  8. Mindfulness Pages: Incorporate mindfulness exercises to stay grounded and calm amidst the ADHD chaos.
  9. Blank Pages: Reserve some blank pages for spontaneous notes and creative expression, offering an outlet for your ADHD brain’s creativity.
  10. Bullet Journal System: Follow the core principles of the bullet journal system to maintain an efficient and personalized journal.
  11. Reflect and Adjust: Regularly review your journal to reflect on your progress and make necessary adjustments to suit your unique needs, ensuring you stay motivated.


What is the format of ADHD bullet journal?

To maintain a professional tone while being relatable, the format of an ADHD bullet journal is structured yet adaptable to personal needs. It typically includes:

  1. Index: An index at the beginning to help you locate specific pages in your journal, ensuring easy access to important information.
  2. Key: A key that consists of symbols to categorize tasks and journal entries, streamlining the organization and staying focused.
  3. Future Log: A section to record future events and important dates, aiding in long-term planning for individuals with ADHD.
  4. Monthly Spreads: A section with monthly spreads, offering an overview of the month, including goals, tasks, and mental health priorities.
  5. Weekly Spreads: Weekly spreads break down tasks and commitments into manageable portions, helping you avoid feeling overwhelmed.
  6. Daily Log: A daily log that captures the most critical tasks, ensuring your ADHD brain doesn’t miss out on essential everyday tasks.
  7. Collections: Customized pages for various purposes, such as tracking habits, mental health routines, or interests.
  8. Reflection Pages: Pages for reflection to monitor progress, maintain mental health, and make necessary adjustments in a bullet journal for ADHD.
  9. Blank Pages: Blank pages interspersed throughout the journal for spontaneous notes, doodles, or creative expression.
  10. Color Coding: The use of color coding to categorize information, which is particularly helpful for the ADHD brain to stay organized.
Related Post:  How To Start A Visualization Journal


How to track your progress in a bullet journal for ADHD?

Maintaining a professional yet relatable tone, here are 5 effective ways to track your progress in a bullet journal designed for ADHD:

  1. Habit Tracking: Create habit trackers to monitor and improve daily routines, promoting consistent mental health practices.
  2. Reflection Pages: Dedicate pages for reflections, allowing you to assess your accomplishments, challenges, and mental health status regularly.
  3. Color-Coding: Utilize color-coding to visually track progress, making it easier for the ADHD brain to identify patterns and improvements.
  4. Monthly and Weekly Reviews: Conduct regular monthly and weekly reviews to ensure you’re meeting your goals and maintaining your mental health priorities.
  5. Goal Tracking: Include a section where you list specific goals and regularly update your progress towards them, ensuring that you stay motivated and on track.


How to stay motivated with a bullet journal for ADHD?

To maintain a professional tone while making it relatable, staying motivated in your ADHD bullet journal involves:

  1. Setting SMART Goals: Clearly define Specific, Measurable, Achievable, Relevant, and Time-bound goals in your bullet journal, which helps keep you motivated.
  2. Positive Reinforcement: Use your bullet journal to celebrate achievements, reinforcing positive behavior and maintaining motivation.
  3. Visual Aids: Include visual aids like motivational quotes and images to inspire you in times when the ADHD brain struggles with focus.
  4. Accountability: Share your bullet journal with someone you trust or join an online community, which can provide accountability and motivation.
  5. Adaptability: Make your bullet journal adaptable and forgiving to accommodate the ups and downs of ADHD, reducing the risk of feeling discouraged.



Are bullet journals good for people with ADHD?

When it comes to managing ADHD, the bullet journal system can be a valuable tool. This method allows individuals to customize their own bullet journal to suit their unique needs.


For those with an ADHD brain, the structured format of bullet journaling, which includes elements like a future log and a weekly spread, can help improve organization and time management.


The act of creating a bullet journal can also be a therapeutic activity, benefiting mental health. It promotes a professional tone in a first-person relatable manner, offering a sense of control and accomplishment, aiding in staying focused on tasks.


How to do bullet journal ADHD?

Creating a bullet journal tailored to ADHD requires a strategic approach. Start with a future log to note important deadlines and events, then construct a weekly spread to break down tasks into manageable steps.


This structure is essential for those with an ADHD brain, providing clear organization. Use symbols like dots, circles, and squares to denote tasks, events, and notes, maintaining a professional tone in a first-person relatable manner. 

It’s crucial to regularly review and update the journal to stay focused on your goals and priorities.


What are the best journals for people with ADHD?

Selecting the right journal for managing ADHD is essential. Look for bullet journals that offer flexibility and customization. 

A good ADHD bullet journal should have ample space for a future log and a weekly spread, facilitating organization and task breakdown.

Related Post:  45 Cute Journal Ideas


Opt for journals with high-quality paper to prevent distractions and ensure a smooth writing experience. Consider factors like size and format, catering to your specific needs.

The ideal journal should promote a professional tone in a first-person relatable manner and support your mental health by aiding focus and productivity.


Is journaling hard for people with ADHD?

Journaling can be challenging for those with ADHD due to difficulties with concentration and organization. However, the bullet journal method can make the process more manageable.


The structured nature of bullet journaling, including elements like the future log and weekly spread, can assist individuals in breaking down tasks and staying focused.


While it may initially seem daunting, a well-maintained bullet journal can become a valuable tool for managing ADHD and improving mental health, providing a professional tone in a first-person relatable manner.


15 bullet journal keys for ADHD.

  1. • = Notes
  2. ■ = To-dos
  3. ◆ = Tasks
  4. ♥ = Mood/emotions
  5. ! = Events or reminders
  6. ⏰ = Scheduling
  7. ✅ = Completed tasks
  8. ❓ = Questions or ideas to ponder
  9. 💡= Thoughts/Insights
  10. ♻️ = Reflections
  11. 🔁 = Repetitive tasks
  12. 🤝 = Collaborations/partnerships
  13. 🗣 = Conversations to have
  14. ✨= Inspiration or motivation


Journal Prompts for the ADHD Brain.

  1. What’s one small step you can take today to make a task more engaging?
  2. Describe a time when hyperfocus helped you accomplish a task.
  3. How can you better organize your workspace for improved focus?
  4. List three strategies for managing time effectively with ADHD.
  5. Write about a skill or hobby you’re passionate about.
  6. Reflect on a recent impulsive decision and its consequences.
  7. What are your top three distractions, and how can you minimize them?
  8. Explore the benefits of mindfulness and its impact on your ADHD symptoms.
  9. Describe a favorite method for setting and achieving short-term goals.
  10. How do you deal with procrastination, and what works best for you?
  11. Write about a memorable moment when your hyperactivity was an advantage.
  12. List three techniques for managing emotions and impulsivity.
  13. How do you use technology to aid your productivity?
  14. Describe a recent accomplishment and the strategies that led to it.
  15. Reflect on the role of exercise in managing your ADHD symptoms.
  16. Write about a person who has been supportive in your ADHD journey.
  17. List five things you’re grateful for today.
  18. What does a productive morning routine look like for you?
  19. Describe an environment that helps you concentrate best.
  20. Reflect on a recent setback and the lessons learned from it.
  21. Write about the positive aspects of having a creative mind with ADHD.
  22. List your favorite resources for learning about ADHD.
  23. How do you self-motivate when facing a challenging task?
  24. Reflect on the impact of sleep on your ADHD symptoms.
  25. Describe your ideal daily routine to optimize productivity.


Bottom line.

Using a bullet journal is a great tool for managing ADHD symptoms and improving overall mental health. It can help with reducing stress levels, increasing focus, and tracking mental health symptoms.

Through the use of journaling prompts and bullet journal keys, individuals with ADHD can gain clarity and create strategies to manage their condition more effectively. Start with the next blank page or blank notebook and do a brain dump of whatever is in your mind onto the journal. With dedication and commitment to your journaling habit, you can minimize the impact of ADHD on your life and create a healthier lifestyle.




  • Ben

    I'm Ben, a data engineer who adores journaling. My passion for recording life experiences inspired me to develop Otto's Journal, an online diary app. Join me as I blend data and storytelling in the ever-changing tech world, making journaling more accessible and exciting.

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