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Last Updated on November 26, 2019

How to Bullet Journal to Skyrocket Your Productivity

How to Bullet Journal to Skyrocket Your Productivity

With our busy lives, it feels harder and harder to plan our life effectively — to keep track of everything we currently have to do, and to plan the things we want to do in the future.

You may have invested in a paper or digital planner to keep track of everything, or a journal to note down your thoughts and ideas. You may have Post It notes on your desk or attached to your fridge or used an online project management tool such as Asana or Trello.

The thing is, we know what we want to do and resolve to do it but then life gets in the way and our initial excitement and commitment falls down.

In this article, I will help you focus on what matters despite the constant changes in life by knowing how to bullet journal.

How Starting to Journal Changed My Life

Now, I love using a planner and a journal and making notes of all my thoughts, ideas, goals and dreams. I’ve written about the power of taking notes and how to make it a habit.

Actually writing things down gives me a lot more focus and clarity. It increases self-awareness and allows me to truly reflect on everything that’s happening both internally and externally.

It has become an important habit in my life. I have found I’m more grateful because I capture what matters, remember things more clearly and have become quite creative in how I lay out the most important things.

The habit of updating my journal daily has become the catalyst for creating a successful life and kick starting my morning routine.

I start with exercise, whether that’s yoga or a run, then wind down by writing in my journal, capturing my thoughts or simply laying out my plans for the day.

Have you noticed in your own life how introducing one new positive habit can change other things in your life, for the better?

For me, that is journaling, and it has changed me on the inside as well as made me far more organised and productive. I am far more creative and organised because of my journaling.

Benefits of Journaling

Journaling takes commitment. For many people, they have tried journaling several times and it hasn’t worked for them. They may do it for a week and then get bored and try something else.

One of the problems people experience is that they’re trying to use too many tools to manage and plan their life. You may be using a calendar to lay out your appointments, important dates and sometimes your daily tasks.

In addition, you may use a daily, weekly or monthly planner to lay out your goals, action plans and work and personal tasks. This may be through a digital app or paper planner. You may have a vision board to map out your dreams, goals and aspirations. You may also use Post It notes to remember important things that could be put up at both work and in your home.

With information captured on a variety of different devices sometimes, it can be difficult to really organize your life effectively.

To-Do lists can get lost and Post It notes can easily get thrown in the bin.

Recently, I started looking for something that could capture everything in one place. My research led me to the bullet journal.

If you search Instagram or Pinterest or put in a google search for bullet journal you will be met with an abundance of neatly designed notebook pages designed to map out and organise your life or creatively designed ‘spreads’ full of colour coded notes and pictures that capture everything from life goals to inspirational quotes to your ‘Year At A Glance.’

What I’ve learned is that bullet journals can be an amazing productivity tool and life manager if you make it your own and learn to use it in a way that fits into your life.

Essentially, it is just a simple notebook that allows you to include a huge variety of current and future planning techniques.

According to Founder Ryder Carroll it is a system to help you “Track the past, organize the present and plan for the future.”

“The Bullet Journal is a customisable and forgiving organisational system. It can be your to-do list, sketchbook, notebook, and diary, but most likely, it will be all of the above. It will teach you to do more with less.” – Ryder Carroll

The bullet journal is great for people who:

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  • Want to get more organised
  • Like pen and paper to-do lists, planners and journals
  • Have lots of thoughts and tasks floating around but not written down
  • Love goal setting and tracking results and habits
  • Love planners
  • Are struggling to keep up with the habits of journaling or updating their planners
  • Want to plan their life more effectively
  • Want a place of self-expression and self-awareness

The notebook you choose for your bullet journal can be simple, with blank, lined or a dot grid pages.

You can use it to create yearly, quarterly, monthly, weekly or daily calendars and to-do lists.

It can be used as a diary, vision board, brainstorming notepad or whatever you choose to use it for.

You can build out pages to create collections of the things that are important to you – inspiring quotes, bucket list, life goals, books to read, self-expression, personal and career wins as well as a place to express gratitude.

It is also a place you can use to keep track of everything that’s happening with you right now as well as goals for the future.

The key thing about the bullet journal is that it is a place to make your own – to capture what matters in a way that fits the way your brain and creative side works.

Setting up Your Bullet Journal

Here’s a simple guide for setting up your bullet journal:

Lay out Your Index

This should ideally be on Page 2 of your bullet journal. This is where all of your plans and collections get organised and refer back to the specific page number.

For example, September may be on Page 6. Only Index the things that are important to you and that you want to refer back to.

I will have an Index that Includes plans per month, big goals, weekly schedules, gratitude log, inspiring quotes etc.

I show the start and end page number for each item, but adapt it to what works for you.

The Key

It’s suggested that you keep a key at the front or back of your bullet journal to track what all the symbols mean.

There is far more information on symbols to use in your bullet journal in the video I link to below.

The Future Log

This is essentially how you lay out priorities, events and appointment for the months ahead.

This can be 12 months ahead or 6 months ahead. I personally prefer to go 6 months ahead and have this across two pages, 3 months on each page.

I will usually have 8-10 items per month listed here.

Monthly Log

The monthly log keeps track of all your current priorities, events and appointments across the month.

The aim here is simplicity and to write succinct notes. Some people will write the date and day down the left hand side of the page for every day in the month.

Others will create boxes for each day to fill in and complete. Once you decide on which works for you, add in the actual event, task or project.

The aim here is to start the next month at the end of the existing month, rather than at the start of the month. As the month unfolds you can update and add to it.

Daily Log

You can fill your day with all of the tasks, events, appointments and other notes, listed under the day’s date.

For many, this is where the bullet journal is exciting as you can use the method of rapid logging and use the symbols (from the key).

Once a task is complete, it gets crossed off with a simple x.

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How to Start Using Bullet Journal

Now we’ve touched on a brief overview of how the bullet journal works, let’s just into 17 tips that you can use to get up and running with your own bullet journal today.

1. Define Your Purpose

Be crystal clear on your objective for using the bullet journal. The core aim of the journal is to increase productivity but is that your main reason for using it?

Is it to bring together all of your notes, ideas and to-do’s in one place? Do you want to bring together your personal and business goals in one place and track your progress? Do you want to be more mindful about your day? Do better at remembering things?

If you know what is motivating, you then you have a better chance of really making it work for you.

2. Start at the Source

The video below is from bullet journal founder Ryder Carroll runs through the conventions of how the bullet journal works. Spend a bit of time watching the video to know more about it:

You can also visit the Bullet Journal website as they do a great job of breaking everything down.

3. Keep It Simple to Start With

You can buy a simple notebook or invest in something like a Moleskin or Leuchtturm 1917 A5 Dotted Notebook.

Many people start with a simple pen or pencil to get going, while others invest a little bit upfront and buy things like artist pens, midliners and fineliner pens and washi tape.

Now you have your notebook, the next step is to number each of the individual pages.

Whatever feels comfortable at the beginning, go with.

4. Join a Bullet Journal Group or Community

When you’re just getting started, it’s a great idea to find a friend, family member or colleague to start the journey with you.

You can learn together, help each other out, hold each other accountable to keep going and inspire each other.

There are also some great Bullet Journal groups to join to where you can seek out help and inspiration.

Bullet Journal Junkies and Bullet Journal Society are both large groups and there is also Boho Berry’s Tribe Facebook Group.

5. Customize to Your Needs

Be clear why you are using the bullet journal and customize it to suit the outcomes you’re looking for.

You can divide up months, weeks and days exactly how you want them based on your objectives.

If you have specific things you want to keep in one place e.g. a vision board or bucket list, you can carve out space for that.

If you want to track specific habits such as how many hours you’re sleeping per night or when you’re exercising you can track that as well.

You can spend as much or as little as you want on the planner. You can keep it simple or be a bit more creative and use coloured gel pens, highlighters or washi tape to suit your style.

When you’re starting out you can keep it really simple with a basic notebook and pen or pencil.

6. Create Spreads That Are Important to You

There are specific things – Index, Keys, Future Logs, Monthlies, Weeklies, Dailies, Collections etc. that will make up a lot of the pages of your bullet journal.

However, the key is to create something that fits around what is most important to you.

If you have a head full of ideas and you need somewhere to get them down on paper create an ‘Ideas’ page or have that page sit next to your daily page.

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7. Review Quarterly

When I coach private clients, we always set 90 day goals and then review performance on an ongoing basis.

One of the keys here is that the goal stays but the path to achieving the goal can be fluid.

The same is true of your bullet journal. Sit down every quarter and review what’s working – what things do you love to do and what things aren’t going so well.

Think about how you can expand the great and remove the bad to keep momentum and fascination with your bullet journal growing.

8. Plan in Advance

As with everything planning in advance will save you time in the long run and will reduce the chance of overwhelm, especially when you are starting out.

Plan your weekly or daily spreads in advance (I personally do my weekly on Sunday night). You will then have a clear picture of your upcoming week but still have time to add things in during the week.

9. Set up Your Layouts

There are two main layouts that almost everyone will use.

These are the monthly spreads, which give you a clear overview of the month ahead. This is very calendar style with each day in big blocks next to each other. You may, as you progress, choose to doodle and colour theme these months.

The next one is the weekly spread, where you lay out your week, typically on two pages and complete as you would a diary.

You may be more comfortable with horizontal layouts but it can be fun to experiment with vertical listing of each day of the month.

The key thing is what you are recording. It’s not style over substance.

10. Try New Things (And Stop What Doesn’t Work)

You may start out using the traditional Ryder Carroll method or follow a method being used by one of your friends at the beginning.

The key here is to find your own style, one that works for you. If things aren’t clicking, then stop and find something that does.

This may become a mix of traditional planning mixed with more creative collections and trackers.

Some people enjoy listing out the days of the month 1-31 down the side of a page whilst others prefer something different.

Find the best organisation and planning system to suit you.

11. Start with One Collection

The bullet journal, at its core, is a productivity system so it’s essential to begin future planning and life management with monthly spreads, weekly spreads, habit trackers and dailies.

It is also a place to house your big ideas, a place for self-discovery and self-awareness and a home to your dreams and goals.

A collection is simply a gathering together of things that are important to you under a simple heading.

This could be a bucket list of places to visit, a gratitude log, a list of books to read or podcasts to listen to, inspirational quotes, exercise regime, goals and dreams.

Start with one. Have fun with it and go from there.

12. Create a Habit Tracker

Having a habit tracker forces you to be honest with yourself and can inspire you to reach specific goals you may have.

Many bullet journallers credit tracking with helping to improve their mental and physical wellbeing.

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You can track whatever is important to you right now. So, on a spread, list out all the habits you want to track on the left hand side.

This could be related to sleep, exercise, running, blogging, meditation, journaling, whatever you want.

At the top list all of the days in the month 1-31. Then for each individual day, against each habit, colour in whether you ‘completed’ that habit.

At the end of the month you can see how you are tracking against the habits you wanted to improve. If you have missed a few against say getting 8 hours of sleep per night, look at ways that can improve next month.

13. Create a Habit

To ensure that the excitement of starting your bullet journal doesn’t wear off after a week or so, commit to working on jour journal for a specific amount of time every day.

If tasks that you’ve entered haven’t been marked as complete or your collections aren’t updated regularly you’ll get bored quickly.

It’s also important to set your weekly pages up in advance so you are ahead of the curve.

If you develop a daily habit and enjoy the experience of updating your bullet journal, you will develop your own personal rhythm that will help you organise your time more effectively.

14. Don’t Compare

Instagram and Pinterest are full of amazing images of other people’s journals so it’s important to remember that your journal is unique to you.

You will develop your own style along the way so don’t compare yourself to others. Motivation may drop and you may begin to ‘copy’ the style of others.

The important thing to refer back to is why you wanted a bullet journal in the first place. If the aim is to be able to plan more effectively, be more organized and productive, then that’s all that matters if it works for you.

Seeing other planners and procrastinating will stop you from simply just getting started.

15. Don’t Overdo It

Start small and build from there. Ease into using your bullet journal and get to know what works for you.

Overloading yourself at the beginning with lots of collections, daily trackers and fully illustrated vision boards may lead you to abandon the bullet journal completely.

16. Give It Time (And Don’t Be a Perfectionist)

If you’re not used to using a planner or a journal, give yourself a good month to really get into it.

Don’t stress about your artistic abilities. It should be functional over beautiful every time.

If you’re worried about making mistakes at the beginning, you can simply use a pencil or an erasable pen.

17. Include Fun Stuff as Well

To keep motivated and inspired, use the bullet journal holistically to cover both work and home life.

Include things like memories, motivations, goals, exercise, gratitude and dreams will balance out the daily, weekly and monthly work plans.

One of the great things about the bullet journal is that it should encompass your whole life and give you important events and achievements to look back on.

More About Journaling

Featured photo credit: Unsplash via unsplash.com

More by this author

Mark Pettit

Mark Pettit is a Business Coach for ambitious entrepreneurs and business owners who want to achieve more by working less.

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Last Updated on April 8, 2020

How to Calm Down When You’re Stressed and Anxious

How to Calm Down When You’re Stressed and Anxious

Overwhelmed with work, family responsibilities, financial challenges and health issues are common culprits which catalyze stress and anxiety symptoms that show up differently in each and every one of us.

Whilst many of us are becoming much better at identifying what can trigger us to feel these, we’re not always that great at recognizing our individual thresholds; we don’t know exactly how to calm down when the mental, emotional storms erupt.

We can almost see you eye-rolling upon hearing commonly recommended stress antidotes such as taking a bath, lighting candles or going for a walk. Let’s face it. These simply aren’t practical things you can do when you’re on a red-eye flight at 5:30am to run a full day of training interstate and then fly back the same evening not to mention juggling a young family.

You want to know your triggers, predict the impact of them and have your own suite of tools up your sleeve to calm down that impact for the long-term.

Doing a little ground work to gain a strong self-awareness of your likely reactions puts you smack bang in the pilot seat to develop a robust mental and emotional toolkit that will work wonders for you.

A few simple but well-practiced techniques may be all you need to simmer down the cyclonic intensity of emotions, and disparaging thoughts pecking away at your self-esteem and confidence. However, it’s important you do this self-reflective groundwork first to gain maximum impact for long-term effect.

1. Strengthen Familiarity with What Triggers You

When you have arguments with your loved one, do you stop and look to see if there are certain things you fight about? Are there certain behaviors they display that drive you bananas?

Take your focus off them and ask yourself: “What is my usual response?”

Perhaps you feel the anger welling up inside your chest and you then spurt out that you’ve told him or her ten times before to not leave their underwear lying across the bedroom floor.

Think a little deeper. Ask yourself what values, standards and expectations you have that are not being met here. You’ll likely be attached to certain ways you believe things should play out. Are there assumptions and expectations as to how you believe people should conduct themselves and principles about how you feel you should be treated?

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Having a strong attachment to these for yourself is one thing. Expecting others to have the same attachment is often what can make the hot water start simmering.

It is often when people behave in ways inconsistent with our belief systems and events unfold in discord with what we expect and are prepared for that we feel the most stress and anxiety.

Make a list of the common circumstances in different areas of your life that cause you to become anxious and stressed. Against each of these, describe your stress response:

What happens? What do you feel?

Now think about the values, principles and expectations you have attached to these. You’ll see you have a few options:

  • Change my values and expectations
  • Try to change other’s values and expectations
  • Recognize and be in allowance of others having different values, standards and expectations

Reviewing how you react when you’re stressed and anxious, and identifying which of these three options above is going to best serve you, can greatly increase your ability to feel and be in control of calming your reaction.

You move closer to being able to choose how you want to respond as opposed to feeling helpless and the world is spiralling out of control.

2. Have Coping Statements on Hand

When you have a washing machine of chaotic thoughts churning in your mind, trying to implant thoughts that are the complete opposite of what you’re thinking and feeling can be pretty hard.

Not being able to do it can also add another layer of us feeling disappointment in ourselves. We feel we’re failing.

Having coping statements that you can literally latch on to to help you calm down in those stressful and anxious moments, can be particularly helpful.

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Look at creating palm cards and just have three to five of these you can have in your pocket or in your purse. Here are 6 examples:

  • Even though I am feeling this right now, I am going to be alright
  • What I am feeling right now is uncomfortable. I won’t feel this way forever. Soon the intensity of what I am feeling will pass.
  • I’ve survived these feelings before. I can do it again.
  • I feel this way because of my past experiences but right now, I am actually safe.
  • It’s ok for me to feel this way. My body and brain are trying to protect me but I am actually safe right now.
  • Ah, here you are again, anxiety. Thanks for showing up to protect me, but I don’t need you right now.

Choose words and dialogue that feel true and accurate for you. Read the statements out to yourself and test how fitting they are for you. What feels more assuring, calming and right for you?

Make these statements your own. The aim is of these statements is to de-escalate the intensity of what you feel when you’re anxious and stressed.

Remember, you want to refrain from having blunt statements which feel or sound like they’re self-reprimanding because they won’t be pacifying in a positive way.

If you are unsure as to how to come up with statements that fit for you, look to work with a psychologist or licensed therapist to give you a strong start.

3. Identify and Develop Physical Anchors

You actually have within you resources to provide some of the most effective ways to calm yourself down in heightened moments you feel stressed and anxious. Renowned clinical psychologist Dr. Peter Levine and expert in treating stress and trauma, teaches us how techniques which do this, such as Somatic Experiencing®[1] can significantly help us calm down.

By learning to be fully present and applying touch to certain areas of your body (e.g. forehead and heart space), you increase your capacity to self-regulate. You also learn how to attend to and release your unique symptoms that your body has been containing in a way you have not been able to before.

Here’s one technique example:

  1. Get in a comfortable position
  2. Have your eyes open or closed, whatever feels most comfortable for you
  3. Now place one hand on your forehead, palm side flat against the skin
  4. Place the other hand, palm down across your heart space above your sternum… the flat of your chest area.
  5. Gently turn your attention to what you feel physically in the area between your two hands. Observe and just take notice of what you physically feel. Is your chest pounding? How strong are its beat and the rhythm? Do you notice any other sensations anywhere else between your two hands?
  6. Don’t try to push or resist what you’re feeling. Try to just sit with it and remain this way with your hands in place until you feel a shift, a physical one. It might take a little longer, so try to be patient.

You might feel a change in energy flow, a change in temperature or different, less intense sensations. Just keep your hands in place until you feel some kind of shift, even if gradual.

It might take you even 5 to 10 minutes but, riding this wave will help you to process what discomfort your body is containing. It will greatly help to release it so you gradually become calmer.

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Purely cognitive exercises can be tough at the outset. Learning somatic experience techniques is particularly helpful because you’re engaging in exercises where you physically can feel the difference. Feeling the changes helps you increase confidence you can control and reduce the discomfort you’re feeling. You’ll be motivated to keep practicing and improving this skill you can take anywhere, anytime.

4. Move and Get Physical

If you’re not one to exercise, you’re robbing yourself of some very easy ways which help you calm down and reduce stress and anxiety responses. Many neuro chemical changes take place when you engage in exercise.

At certain levels of physical exertion, your brain’s pituitary gland releases neurotransmitter endorphins. When they bind with certain opiate receptors in your brain, signals are transmuted throughout your nervous system to reduce feelings of pain and trigger feelings of euphoria. You might have heard the term ‘runner’s high’.

For the last 20 years, University of Missouri-Columbia’s Professor Richard Cox has conducted research showing that high intensity interval training (HIIT) is more effective at reducing anxiety and stress levels than other forms of aerobic exercise.[2] However, if you would rather slay dragons than turn up an F45 class, it’s essential you still find something that will physically shift you and alter your current mental and emotional state of mind, even just a fraction to start with. It’s 100% ok if this is not your cup of tea.

So in a day full of back of back-to-back meetings, what can you do?

If you’re sitting, stand. Change your posture and open your body up. Have a suite of discrete stretches you can do regularly as you deepen and engage in diaphragmatic breathing.

If you’re looking down at your desk at work and feeling increasingly stressed, look up and change what you’re looking at. Give yourself more than a few moments to decompress.

The main thing is to change your disposition from the one you’re in when you are experiencing anxiety and stress symptoms. You’re shaking it up to calm it down.

5. Transform Your Unhelpful Inner Dialogue and Its Energy

Learning cognitive restructuring techniques can truly work wonders in helping you recognize and re-frame unhelpful dialogue and negative critical thinking patterns. This involves a little preparation being transparent with yourself about what exaggerated perspectives you might ascribe to what’s happening when you’re feeling stressed and anxious.

When you open your email inbox and see a flood of requests which require more time and energy you have for that day, dread starts to settle in and the following comes to mind: “This is impossible. How can they expect me to be able to do all this? It’s completely unreasonable!”

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Instantly, many other thoughts that reinforce this line of thinking as well as the emotional energy of your first conscious thought start unravelling. A 4-step process you can engage to calm the eruption is:

  1. Catch and notice that first thought you had. What was it? What did you think and/or say to yourself?
  2. Recognize that what you’re feeling and be in allowance of the initial intensity of whatever those emotions are.
  3. Breath deliberately a little more deeply and slowly for a few seconds.
  4. State to yourself: “Right now (in this moment) I’m feeling overwhelmed by this, however maybe I can look at what I can make good progress and headway with as a start from here on.”

Notice the language in step 4 is tentative, supportive, soft and not resistant nor defiant of what your original thought was. You accept your original thought, but gradually you become stronger at pivoting it.[3] You’re expanding your growth mindset language.

It’s definitely worth working with a coach or trained therapist to learn how to tailor re-framing statements which can truly help you calm down.

Final Thoughts

We know, in our minds what we should do. When we’re in the thick of experiencing mental and emotional turmoil, it’s actually harder to implement what we know. In those moments, you’re unlikely to have capacity to think about what you need to do, let alone do it effectively to help you feel calmer.

The key is to practice so that when the storm is brewing, your toolkit and supplies are in easy access. You already know your safety drill well.

Knowing you have strategies and prepared processes up your sleeves helps you not only become better at calming yourself in amongst currently stressful situations. You have more confidence now to face more anxiety-provoking stressors because you have developed the resources to handle it.

How you invest time and energy into getting to know your triggers and thresholds will influence how effective these strategies will work for you. We’re not denying relaxing baths or regular massages are helpful, however these band-aid-like solutions don’t really confront the root causes.

If you truly want to turn your experience of your stress and anxiety symptoms around, dig deeper, do the groundwork and that which rattled your cage will quickly become a thing of the past.

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Featured photo credit: Brooke Cagle via unsplash.com

Reference

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