A bullet journal is often used for productivity, emotional self-care, or creativity. But bullet journals, physical health, wellness, and self-care are also closely tied. You may choose to BuJo as a way of becoming healthier and more physically fit. Habit trackers and health and fitness layouts allow you to break down your goals into smaller goals, jot down to-do lists so you can meet them more easily, and even capture emotions, like a personal journal.
It’s yours, and you can do whatever you want with it.
Why Bullet Journals for Physical Health?
A bullet journal is going to help you focus on getting healthier and to live your life with more enjoyment.
Your physical health is more important than just how you look in your skinny jeans. So often people forget that physical health affects overall health. Those who place more importance on their physical health are more likely to have stronger immune systems, less stress, less anxiety, and a better quality of life. Physical activity decreases the production of stress hormones in the body while increasing the production of endorphins.
Paying attention to your physical health allows you to improve your entire life. Not only are you more physically fit, your mind is sharper, your attitude is better, and you are less likely to be diagnosed with many health problems later in life.
A healthy life is a happy life, and that’s what you get when you focus on you. If you’re not sure where to start, try starting your journey to better physical health with a BuJo. That’s one of the best types of planners to assist you in your quest to find better health.
Food & Water Tracker
A food and drink tracker is a wonderful way to start the journey to better health. This section of your bullet journal is just what it sounds like. It’s a way in which you write down what you eat, what you’re feeling, and everything in between. The key to succeeding in keeping a food journal is to leave nothing out. Did you have a sip of water this morning? Write it down. Did you have three breath mints? Write them down.
You won’t succeed with a food and drink tracker if you’re not honest with yourself. At the end of each day, go over your tracker and write down how you felt that day. Over time you might begin to see patterns in how you feel versus how hydrated and nourished you were that day. Written records in the form a bullet journal tracker will help you make healthier decisions.
Wellness Trackers, Logs and Collections
Meal Plans & Recipes
Yoga Poses & Intentions
Period & Ovulation Tracker
You might wonder, what do moods and gratitude have to do with physical health? They’re crucial mental health issues items that keep you focused on the things that make you happy, which can help you improve your physical health. When you feel happier, you’re more likely to work out, for instance. When you work out, you feel good about your health. When you feel good about your health, you might make better choices about when it’s time to eat, etc. Maybe you’ll pass on dessert because you’re feeling good about yourself that day.
It’s all a trickle-down effect when it comes to bullet journaling and your overall health. You might find that you greatly benefit from keeping some sections of your journal, such as meal plans, but not others. It’s a trial and error situation for most people. Do what works for you, and don’t worry about what other people are doing with their journals.
Each of these bullet journal trackers and spreads can help you change your life and health. When you’re guided to making better decisions, you’re going to like the way you feel. When you like the way you feel, you’re going to continue making good decisions. All it takes is one step in the right direction.
Habits are the hub of the wheel when it comes to healthy living. Figure out what habits boost your health and what habits drag it down before you start bullet journaling about it.
Simple Ways to Change Your Habits for Better Physical Health
Choosing to live a healthier life is great. Creatures of habit, many of us make not so healthy choices every single day for the sake of time and convenience. And becoming healthier requires changing a few of our day-to-day habits which negatively influence our mind and body.
For some, jumping into a complete lifestyle overhaul doesn’t seem to be a challenge. These ambitious goals and drastic all-or-nothing changes lack sustainability for the vast majority of people.
Also, when the radical plans fail, we are left with feelings of shame and guilt. Instead of attempting such extreme measures and going all in, start working on a healthier life with a few smaller changes in the daily routine.
Here are a few ways to get started:
Skipping breakfast starts the day with an uphill battle. Opt for foods high in protein so your body will have the energy it needs to perform well. If time is an issue in the morning, meal prep on Sunday and have easy options ready and waiting for the whole week.
For instance, a dozen eggs and some fresh veggies (spinach, onions, red and green bell peppers, and mushrooms) whipped together and baked in a cupcake tin make the perfect sized protein-packed breakfast you can enjoy on the go. Greek yogurt and berries is another good choice.
Try to avoid foods high in carbs and sugar in the morning. The energy source depletes quickly and doesn’t keep us feeling sated as long as protein. In addition, sugary foods cause blood sugar to spike and then the inevitable crash follows.
Drink More Water!
Water is incredibly beneficial for our health. Our body mass is 60% water. Being even slightly dehydrated causes many problems, like impaired memory, motor function, cognitive thinking and even mood. What does water do?
Besides giving the body the necessary tools to regulate our core temperature, water also:
> Increases brain power
> Provides energy
> Encourages weight management and weight loss
> Flushes out harmful toxins
> Improves skin condition
> Boosts the immune system
> Helps prevent headaches
> Prevents cramps
> Improves mood
Drinking 90-125 ounces of water a day is vital for improved health. If you don’t like the refreshing taste of plain water, add in sugar-free flavor packets or try some fruit-infused recipes. Even bone broth and vegetable broth are good ways to increase water intake. Also, drinking a glass of water prior to meals is a great way to avoid overeating.
Sunshine invokes vitamin D production in your skin. Vitamin D is important for maintaining a healthy immune system, the absorption of calcium and phosphorus, and bone and teeth development. There have also been links to low vitamin D levels and depression, as well as mood disregulation.
If you are a gym junkie, try exercising outside when the weather permits. And if you aren’t keen on exercise at all, incorporate more ways into your routine that will at the very least increase your steps in a day.
Such as parking further away from the door in a parking lot, getting off the bus one or two stops early, taking the stairs, walking to the furthest away restroom at the office, taking the dogs for a walk, or taking the kids to the park (walk there if it’s close enough).
Getting even a little bit of routine exercise isn’t just about being fit and tone. It’s also good for heart health, a healthy immune system, increased motivation and energy, and even mood regulation.
Stop Unhealthy Habits
All the positive habit changes in the world aren’t going to do much for your overall health if you don’t break the unhealthy habits as well. Midnight snacking and mindless eating are two of the most common. It’s so easy to grab a bag of chips or popcorn and sit down in front of the TV.
If you are going to snack, put an appropriate serving on a plate and put the bag away. And if you aren’t hungry, avoid mindless eating because you are bored. Chew a piece of gum or get up and do something to distract you from the thoughts of food.
And we can’t leave out smoking and drinking alcohol. If you can’t quit smoking cold turkey, try to wean down little by little. There are plenty of aids available to assist with smoking cessation: gums, pills, patches, hypnosis, etc. Take the leap!
Not only does smoking cause permanent damage to your lungs, the unpleasant smell sticks to everything within it’s reach, including your hair, skin and clothes. Drinking occasional alcoholic beverages is fine. Some say a glass of red wine every evening promotes heart health. Over-consumption, though, is a dangerous and unhealthy habit.
Some habits are hard to break. It takes time and patience. So don’t beat yourself up and get discouraged if you slip up. We have to train our brains to desire something different, and it’s not something that happens overnight. If you fall off course, get back up and try again tomorrow.
The most important part in changing habits for better health is that we make a continued effort, step by step, and never give up. A bullet journal can be a powerful component of your healthy living journey.