51 Bullet Journal Ideas To Improve Your Mental Health


A bullet journal is a popular way of organizing your life by keeping track of notes, appointments, and other important information. The fact that technology may also be used as a tool to enhance mental health is something that many people are unaware of. Bullet journals can be a habit tracker, mood tracker, set goals, and practice mindfulness. This article will explore 51 bullet journal ideas for mental health.


51 Bullet journal mental health ideas

Below is the list of bullet journal supplies and journaling prompts for your mental health journaling:

  1. Gratitude log: Write down three things you are grateful for each day in your gratitude log.
  2. Self-care tracker: Track your self-care habits, such as drinking enough water or bathing.
  3. Mood tracker: Use a color-coded system as a mood tracker to write different moods and mental well-being each day.
  4. Affirmation page: Write positive affirmations to read when you need a boost.
  5. Coping mechanisms to-do lists: List healthy coping mechanisms you can use when feeling overwhelmed, stressed, or anxious.
  6. Sleep tracker: Keep track of your sleep patterns and how they affect your mood.
  7. Goals page: Write down your short- and long-term goals and track your progress.
  8. Mindful breathing page: Create a page with instructions for mindful breathing exercises for good mental health.
  9. Gratitude jar: Create a pot where you write down things you’re grateful for and read them when you need a pick-me-up.
  10. Vision board: Make a picture of your objectives and desires and more ideas to help with anxiety.
  11. Exercise tracker: Keep track of how often you exercise and its benefits on your mental health.
  12. Meal planner: Plan healthy meals to nourish your physical and mental health.
  13. Brain dump page: Write a brain dump of your thoughts and worries for better mental health.
  14. Daily affirmations: Write down a positive commitment to start each day for better mental health.
  15. Habit tracker: Habit trackers, both good and bad, identify things and areas for improvement.
  16. Self-reflection page: Reflect on your thoughts and emotions each day.
  17. Mindful eating page: Create a page with instructions for mindful eating exercises for better mental health.
  18. Self-love page: Writing things you love about yourself helps with your mental health.
  19. Mediation tracker: Track how often you meditate and its benefits on your mental health.
  20. Gratitude log jar for others: Create a pot where you write down things you’re grateful for about others and give it to them as a gift.
  21. Inspirational quotes page: Write down quotes that inspire you.
  22. Therapy sessions log: Keep track of your therapy and professional help sessions.
  23. Social media detox page: Make a page with advice on how to step away from social media.
  24. Mindful walking page: Create a page with instructions for mindful walking exercises.
  25. Daily bullet journaling: Write down your thoughts and feelings each day.
  26. Self-care routine: Write self-care ideas, such as candles or bath bombs.
  27. Anxiety log: Write down when and what may have triggered anxiety attacks and what can you do to reduce anxiety.
  28. Mood mandala: Create a mandala using different colors to represent your moods.
  29. Rant boxes: Make rant boxes in your mental health journal to let out negative emotions and negative things.
  30. Self-care challenge: Challenge yourself to practice self-care every day for a month.
  31. Emotional regulation page: Create a page with tips for regulating your emotions.
  32. Mindful coloring pages: Print out coloring pages and color mindfully.
  33. Daily affirmations jar: Create a jar with positive affirmations and choose one each day.
  34. Self-reflection prompts: Write down prompts to help you reflect on your thoughts and emotions.
  35. Mindful listening page: Create a page with instructions for mindful listening exercises.
  36. Medication tracker: Write down a list of medications and when to take them.
  37. Yoga tracker: Keep track of how often you practice yoga and its benefits on your mental health.
  38. Trigger tracker: Do expressive writing on your triggers to spot patterns and identify things that can help you with your mental illness.
  39. Gratitude letters: Address letters to those who have had a gratifying impact on your life.
  40. Mindful reading page: Create a page with instructions for mindful reading exercises.
  41. Positivity jar: Create a pot where you write positive affirmations and read them when you need a pick-me-up for a positive effect.
  42. Physical health tracker: Keep track of your physical health and daily habits.
  43. Daily Routines: Create a page with good habits and routines of daily life.
  44. Personal growth tracker: Keep track of how you are growing and changing as a person.
  45. Life events log: Wrote all the things and life events that made big difference in your life.
  46. Experience log: Write your own experience that had a good or opposite effect on your personal journey.
  47. Mindful art page: Create a page with instructions for mindful art exercises.
  48. Affirmation jar: Create a jar with positive affirmations and choose one each day.
  49. Mindful gardening page: Create a page with instructions for mindful gardening exercises.
  50. Self-care playlist: Create a playlist of songs that make you feel good.
  51. Mindful breathing journal: Write your thoughts and reflections after practicing conscious breathing.
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What is a mental health bullet journal?

Bullet journals are customizable systems for keeping track of your life. It is a combination of a planner, diary, and to-do list.

Using a bullet journal for mental health creates a space to track your mood, set goals, and practice mindfulness. By doing this, you can better understand your mental health issues and make positive changes to improve your overall well-being.


Why start a bullet journal for mental health?

You should start using a bullet journal for mental health for many reasons. For one, it is a helpful tool, a great reference, and can help you become more self-aware.

You can identify patterns and triggers affecting your emotions, anxiety, and mental health use the mental journal method as a mood tracker, habit tracker, mental state, and thoughts.

Additionally, bullet journaling help and can be a great idea for self-care. Taking the time to focus on yourself and your mental health can be therapeutic and can help relieve stress, negative emotions, and anxiety.


Tips for using ideas for mental health bullet journal

  • Customize your bullet journal spreads to fit your needs and preferences. Use simple to complex layouts see, colors, stickers, and washi tape.
  • Schedule daily time to work on your bullet journal pages.
  • Don’t worry about making mistakes, it’s not a big deal, write what makes sense to you. It’s all part of the process of becoming a bullet journaler.
  • Use your bullet journal as a form of self-expression.
  • Be consistent with your bullet journaling to see the most benefit.
  • Don’t compare your bullet journal to others; it’s personal to you.
  • Remember that your bullet journal is a tool for improving your mental health, not a source of stress.
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What should be in a mental health bullet journal?

Your mental health bullet journal should include:

Daily gratitude log: Write down 3-5 things you are thankful for each day.

Mood tracker/emotional scale: Track your emotional state each day on a visual scale.

Self-care activities list: List out self-care activities that make you feel better when you’re feeling down.


Routine planner/habit tracker: Track your daily routines and habits to help with consistency.

Meditation page: Write down or draw out what comes to mind when meditating.


Goal setting page: Break down your goals into manageable chunks and set deadlines for completion.

Creative outlet pages: Include pages for drawing, coloring, writing poetry or stories, etc.


Motivational quotes page: Write down inspiring quotes that help you stay motivated and positive.

Affirmation page: Write down affirmations to help with self-confidence and self-love.


Journaling prompts: Give yourself a prompt to write about each day to help you process your thoughts and feelings.

Task list: Write down tasks you need to accomplish each day and check them off as they’re completed.


Reflection page: Reflect on what happened each day, what went well, and how you can make the next day better.

Mindfulness exercises page: Write down mindful exercises and activities that help keep you calm and relaxed.


Relaxation techniques page: Write down relaxation techniques such as deep breathing, yoga poses, or guided visualizations that can be used when feeling overwhelmed.

Support network page: List out the people who offer support throughout your journey with mental health struggles.


Mood trackers: Try out different mood trackers to help you see patterns in your daily emotions.

Coping mechanism page: Write down coping mechanisms or strategies that help you manage difficult emotions.


What are journal prompts for mental illness?

Journal prompts for mental illness can be used to help express thoughts and feelings that might be difficult to talk about. Some prompts include:

  • What emotions do you feel when thinking about your mental health?
  • How does anxiety or depression affect your day-to-day life?
  • What coping strategies do you use for managing mental illness?
  • Describe how mental illness affects relationships in your life.
  • How do you handle days when it feels like nothing is going right?
  • What do you wish people knew about living with a mental illness?
  • What do you find to be the most challenging part of dealing with mental illness?
  • Describe a moment when something made you feel proud of yourself.
  • What are some ways to stay motivated when dealing with mental illness?
  • Describe how self-care can help manage symptoms of mental illness.
  • How do you handle moments when your mental illness feels overwhelming?
  • What have been the most helpful resources in managing your mental health journey?
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How do I start journaling for mental health?

Starting a journal for mental health is a great way to check in on your emotions and work through difficult moments. Here are some tips to help you get started:

Find a medium that works for you: A traditional notebook or diary, an online blog, or even an app can all be used for journaling. Whichever one you choose, make sure that it’s easily accessible and private.


Start with just writing: Start by simply writing down your thoughts and feelings. Writing is a great way to get everything out of your head and onto paper.

Try different journaling techniques: There are many different journaling techniques such as free-writing, stream-of-ness writing, and listing. Experiment with different techniques to see what works best for you.


Set aside time: Set aside a specific amount of time each day or week to journal. This will help make it part of your routine and keep you motivated.

Reflect on your experiences: Take some time to reflect on your experiences and emotions. Writing down your reflections can help you gain insight into yourself and create a better understanding of how you’re feeling.


Create a safe space: Creating a safe, non-judgmental space for yourself is key to effective journaling. Make sure that whatever you write is not shared with anyone else unless you feel comfortable doing so.

Be kind to yourself: Finally, be kind and gentle with yourself while you’re journaling. It’s not always easy to talk about difficult topics, so don’t be too hard on yourself if it takes some time for the words to come out.


Bottom line:

Bullet journaling can be a powerful tool for improving mental health. By using some of the 51 bullet journal ideas listed in this article, you can better understand your mental health and make positive changes to improve your overall well-being.

Remember to customize your mental health journaling and bullet journal method to fit your needs and pref

references and to be consistent with your bullet journal to see the most benefit.



  • 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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