2021 · Bullet Journal · Mental health

5 Bullet Journal Spreads to Help with your Mental Health

As someone who has been using a Bullet Journal for 4 years now, I feel I have got a good idea on spreads that massively help with my mental health but in different ways. Of course, I’ve talked before about how the Bullet Journal system overall has benefited my mental health but I want to focus on specific spreads.

There are 5 different spreads to get through and I have 2 pictures so you can see how they look for different themes. Without further ado, let’s get to it!

Gratitude Log

A gratitude log is one of my favourite spreads to include in my Bullet Journal. The basic idea of them is to write down something every day that you’re grateful for. They can be big things or something really small like the weather being nice or having a good nights sleep. Finding things I’m grateful for allows me to see the good in each day and be appreciative of what I have and the things around me!

Sleep Tracker

I really like including a sleep tracker in my Bullet Journal to get a visual idea of how much I’m sleeping. I find when my mood is quite low or I’m struggling mentally, my sleep pattern changes drastically and I like to keep an eye on that. There are 2 layouts I switch between depending on how I’m feeling: the first one is showing visually when I was sleeping during the night. For example, if I slept from 2am until 10am, I would highlight 2 until 10 on the tracker. The second one is tracking how many hours I sleep, so if I slept for 8 hours, I would highlight up to 8 on the tracker.

Habit Tracker

I love to include habit trackers to make sure I’m keeping myself accountable for things I want to include in my daily routine. The reason why I include this under helping with mental health is I think there are certain things that some of us want to include into our lives that have a good impact. For example, making sure I sleep by 2am in order to maintain a good sleeping pattern or journaling every night to make sure I get lots of thoughts out of my head.

Mood Tracker

Mood trackers are something I like to include every single month in my Bullet Journal. For me, there are two aspects to a mood tracker that help me mentally. Of course, getting an overlook as to how your mood is each day can allow you to gain an understanding in your mood. Were you unwell? Did you not sleep well? Etc. I also think it’s really therapeutic filling it out each day!

Reasons to be Proud

The final spread is a reasons to be proud spread. This is a brilliant spread to bring in a little bit of positivity into your life and recognise your achievements, no matter how big or small they are. This allows me to be proud of myself each day and recognise the good things that I’m doing. It doesn’t matter if it’s something like getting up by 9am or something. I just find it good to recognise the great in what you do. It makes me feel better.

I hope you enjoyed this post and got some inspiration! Thank you for reading!

Love Beth


15 thoughts on “5 Bullet Journal Spreads to Help with your Mental Health

  1. The last spread is an interesting spread. Never did this reasons to be proud of spread and maybe i should give it a try this March. ☺️

    Liked by 1 person

  2. I have that cherry blossom Washi tape or it is very similar it is gorgeous isn’t! This is a great post Beth! I use all these spread ideas! I got the reasons to be proud from Helen’s spreads but it is a great idea. Thank you for sharing Beth! X

    Liked by 1 person

  3. Great post, I have a half started bullet journal in a cupboard and am looking forward to getting it out again. Is it weird to say I love your handwriting?

    Liked by 1 person

  4. Amé este artículo, he metido en mi bullet journal el Gratitud Log.
    Y discúlpame por poner el comentario en español, pero no me siento para nada segura de escribir por mí misma algo en inglés y que no sea un completo disparate, y abrir el traductor me costaba trabajo.

    Liked by 1 person

  5. Your BuJo is gorgeous! I keep seeing them and thinking I should start one. I think the sleep tracker would be a huge help for me – I might create one and combine it with a mood tracker, so I can visualise how my sleep patterns affect my mood. But I don’t think my handwriting would be as lovely as yours! Thank you for sharing 🥰

    Liked by 1 person

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