Most of us go through our days on auto pilot. If you’d like to become more aware of what’s happening moment to moment, mindful bullet journaling can help. Being mindful is great for not only your emotional and mental health, but your physical health as well.
What is mindful bullet journaling? I’d compare it to hatha yoga but without the physical activity. It’s the way you clear your mind, it’s how you learn to focus on yourself, and it’s how you learn who you are.
Being mindful means being present in our own lives. It’s taking deliberate time to focus on how you feel, what’s around you, and what is happening. It’s deliberate, and it’s helpful in so many ways. Being mindful helps you learn how to appreciate the little things in life. It helps you learn how to better react to situations, and it helps you clear your mind of so much stress and discontent. Here are my five steps to mindfulness bullet journaling.
1. Mindful Bullet Journaling is Deliberate
It won’t come easily to you at first. You might not sit down and find yourself able to write mindful thoughts right away. You might struggle for a few days or weeks until you grow accustomed to this type of writing. You might be confused or unsure what to write. Take time learning how to be more mindful by writing in your bullet journal daily.
2. It’s Messy
The idea of a mindfulness bullet journal seems so put together and clean, but it’s anything but. A journal can be messy because your mind is messy. You can’t write down or track how you feel and what you feel in a nice and tidy manner. Your mind is a jumbled mess of thoughts, feelings, and things. Your journal is going to reflect that jumbled mess of thoughts and feelings. Don’t worry about how disorganized it is. Don’t focus on clean thoughts and writing. Focus on just capturing what you feel.
3. You Must Be Honest
The one thing you should know about mindfulness journaling is that it’s all about honesty. This kind of journal will not work if you are not honest. You cannot sugarcoat how you feel, what you’re thinking, or what you’re going through. Since nobody should read the journal but you, you shouldn’t have to hide your real emotions or feelings in an attempt to appear a certain way. Feel free to be open and free with the journal, if you can, and if not, use symbols and shorthand to log what’s happening in your world. Or try a Dutch door page layout so that part of the page covers any details that you want to make more private.
The purpose of a mindful journal is to help you clear your mind. If you’re spending so much time organizing your thoughts, it may make you self-conscious and defeat the purpose. Now is the time to focus on doing things that work for you. It won’t be easy to do that right away, but you will get better with it over time.
4. Don’t Forget Optimism
Your mind might not be filled with happy thoughts every day, but it is helpful to include some happy thoughts each day. It is not uncommon to have some days where you really have to try to find the good in your day, but it’s there if you know where to look. Even if 90% of your journal on one particular day is negative, find one good thing to be hopeful and optimistic about.
Whether you’re just happy about having hot water and a shower when you get home from work or you’re happy you have a family, write it down. Mindful is difficult, but it’s not impossible. You can do it, and you can make it easier on yourself if you include sections of your bullet journal for a gratitude list, “wins” at work, or positive quotes and affirmations.
5. It’s Great for Stress Relief
Being mindful is good for your mind and your soul. It’s good for your body, too. You can release your stress when you’re mindfulness while writing in your bullet journal each day. Your body tenses when you go through difficult times or feel stressed. When you write those things down and get them out of your mind, you’re able to clear the stress and tension from your body.
Being mindful takes time to learn. You won’t be perfect the first day, but it’s all right to mess up and learn as you go. Everyone starts as a novice when it comes to being mindful, but you can make it a habit and learn to apply this to your life each day. A bullet journal is a wonderful way to start making positive changes in your life.
Mindfulness is a cornerstone of the bullet journaling system — here are some more ideas about how to make the most of your BuJo:
Some people think of bullet journaling as being the same thing as keeping a planner or to-do list. But it’s not the same. The journaling aspect means that a BuJo can help you let go of stress, to release the future and to remain in the present.
When you bullet journal, it can help you to connect with your inner self. Mindful writing is a key that can allow those to practice it to delve into their emotions and the thoughts that they have.
When you pay attention to what you’re thinking and feeling as you write, this helps you reach a deeper level of understanding who you are and what it is that you truly want out of your days.
When you journal with mindfulness, it allows you to cut through the mental noise and get to the root of whatever you might be facing. For example, if you have a situation that’s troubling you, using mindful writing can help you to be able to see it clearly.
You’ll be able to find answers that may have eluded you – not only with the situation, but with how you feel through the situation. Mindful writing can help you set free emotions that you have such as anger, disappointment, anxiety and sadness.
When you use mindfulness, you allow yourself to feel the emotions that you’re feeling in the moment and by doing this, your brain is able to process these emotions. This enables you to let go of something you may have been holding onto.
It can help you to realize things you may have been unaware of. When you journal with mindfulness, you’ll be to gain a perspective that can clear your mind. Sometimes, we’re so busy that we can’t see what’s really going on with ourselves and what mindfulness allows to happen is a consciousness with the emotions and thoughts we have.
Mindfulness gets you to really grasp what’s going on in your life rather than passively observing it and not really taking it in. You can practice mindful journal by using a journal that’s just for mindful writing.
Put the journal beside your bed at night when you go to bed and take it with you as go about your day. As you go about your day, tune in to the events in your life. Write down the things that make you feel good about yourself or others.
List what makes you happy and gives you a feeling of purpose. It only takes a few seconds to write down what you’re thinking or feeling. You can also observe your other senses, too – such as what you’re seeing or hearing during your day and how that impacts you.
You can write as much as you want about the experience or as little. Many people have learned that mindful writing led them on a path of self-discovery that let them find their passion in life.
Others have been able to learn to develop a deeper sense of satisfaction with where they are in life now. When you practice mindful writing, acknowledge how you feel with whatever it is that you’re doing such as working or waiting on someone.
What happens with mindful journaling is that you’ll begin to recognize any thought patterns that may be helpful to your life or ones that cause you to get bogged down in negativity.
You’ll be able to experience life with deep feelings and senses that are in tune with each day. As you go through your day, write down what you were doing. After each entry, write down how that made you feel – such as whether you felt valued or unhappy.