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Published on February 17, 2020

What Is a Bullet Journal and What Are the Benefits?

What Is a Bullet Journal and What Are the Benefits?

You may have heard of a productivity method called Bullet Journaling. What is a bullet journal? It is a very personal approach to getting in control of your life and becoming more productive.

It does that by allowing you to build your journal, your system, and your method of journaling with very few limitations.

Traditional journaling, or productivity systems, usually give you a template: a set way to record your information and tasks. You input the information and the system then shows you the information in a predetermined way. Not so with a bullet journal.

What Is a Bullet Journal?

With a bullet journal, you start with a number of symbols and a blank notebook (or a digital equivalent). Your choice of notebook, the pen you use, the ink color, and how you use the symbols is entirely up to you. You have complete freedom.

In a sense, with a bullet journal, instead of having a “system,” you have some best practices that guide you.

Is a Bullet Journal Right for You?

So, with that in mind, would a bullet journal work for you? That depends. A bullet journal is ideal for those who have a strong creative side: a person who does not want to be bound by constraints and limits. Bullet journals give you complete creative freedom, and for many people, that is the attraction.

However, if you are easily distracted and are a bit of a perfectionist, this lack of constraints can be a rabbit hole of lost focus and frustration. There is also the issue of the amount of time it takes to maintain a bullet journal. Depending on how you want your journal to look, these journals can take up a lot of time just to maintain. That is not for everybody.

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How a Bullet Journal Works: An Overview

A bullet journal works by giving you a blank page for each day. You have an appointments section and a to-do section, and after that, you can add anything you want.

In your to-do section, there are a few symbols you will use to indicate what has happened to a to-do:

  • A bullet – a task
  • A bullet with a cross – task complete
  • A dash – indicates a note
  • Forward arrow – task moved to another day
  • A circle – an event

That said, you can of course modify these symbols to suit your tastes.

On top of your daily pages, you will have an index page and a calendar page. How you create these is up to you..

Benefits of a Bullet Journal

1. Improves Your Mental Health

We know journaling has incredible mental health benefits. The act of journaling gives you time for reflection, time to get your thoughts out of your head, and time to review and plan.[1]  It’s a tremendous way to add some much needed perspective in your life.

When you give yourself that valuable time to yourself, you have the opportunity to slow down and contemplate, and that allows your mind to settle, calm down, and reset. In a world that is relentlessly distracting, noisy and frenetic, those quiet moments with your journal can help sooth you.

Learn more about improving your mental health: 8 Simple Ways to Be Mentally Healthy

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2. Helps You Stay on Top of Your Goals

Bullet journaling helps you stay on top of your projects and goals. Your to-do list guides you towards getting important things done each day and gives you a space to collect new tasks, opportunities and events.

Without having a place to store your ideas, tasks and events, it is very easy for these things to slip your mind. When you have a journal with you everywhere you go, it’s very difficult to miss these things because you have them written down.

Being able to see what you have planned, what you would like to achieve, and how you are progressing is a great way to keep you motivated to keep going, even when things get tough.

Read more about how to reach your goals: 6 Golden Rules to Make Progress Towards Achieving Your Goals.

3. Develops Creativity

Bullet journaling can help develop your creativity. Having a blank page every day on which to create your vision for that day engages your creative side, and the more you use your creativity, the more creative you become.

The freedom a bullet journal gives you to write, draw, color in, and develop gets your creative juices flowing. And if you need inspiration, you only need search “bullet journals” and you will be inundated with ideas and examples.

4. Lets You Write Your Life’s Story

Every day you write a few more words of your life’s story. Over time, you build an incredibly unique story — the story of your life. That one reason alone should be enough for you to go out and buy yourself a beautiful notebook in which to start writing your story.

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Most people drift through life without documenting anything. Holidays with loved ones and friends go undocumented, becoming little more than a blur of memory and a long-lost batch of photos hidden among thousands of others stored on your phone.

With a bullet journal, you can write down how you felt and who you were with, and you can print out your favorite photos and stick them into your journal to help you remember. (Yes! You can do that!)

In ten or twenty years, when you look back through your journals, you will be able to re-live those special moments and experience the feelings you had at those times.

5. Helps You Achieve Your Goals Through Writing

The act of writing down your goals is one very powerful step to take towards achieving those goals. Studies have shown that when you write down your goals, you stand a much better chance of actually achieving them.

Having a place to evaluate and review your goals helps keep you on track and keeps those goals up front and center in your life. It is very easy to sit down in the excitement of a new year and tell your friends about all the things you plan to do, only to completely forget about those goals by the end of January.

When you write your goals down in your bullet journal (you can create a goals section), you have a place to remind you of what you want to achieve. This will keep you motivated and focused.

Need more tips for staying motivated? Check out 8 Steps to Continuous Self Motivation Even During the Difficult Times.

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The Bottom Line

There are multiple benefits to keeping a journal, and the beauty of a bullet journal is that you get to create your own way of doing things. There are many resources online to guide and inspire you.

The stories and memories you record in your bullet journal will give you joy and inspiration for years to come. So the next question is, when will you start to create your own.

I have written a step-by-step guide you can use to start building your bullet journal today. This gives you guidance and ideas for the kind of notebook and pen to use, what you can store in your journal, and how to set up the basic structure.

Good luck and happy journaling!

Featured photo credit: Estée Janssens via unsplash.com

Reference

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Carl Pullein

Dedicated to helping people to achieve their maximum potential through better time management and productivity.

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Last Updated on March 25, 2020

How Do You Change a Habit (According to Psychology)

How Do You Change a Habit (According to Psychology)

Habits are hard to kill, and rightly so. They are a part and parcel of your personality traits and mold your character.

However, habits are not always something over-the-top and quirky enough to get noticed. Think of subtle habits like tapping fingers when you are nervous and humming songs while you drive. These are nothing but ingrained habits that you may not realize easily.

Just take a few minutes and think of something specific that you do all the time. You will notice how it has become a habit for you without any explicit realization. Everything you do on a daily basis starting with your morning routine, lunch preferences to exercise routines are all habits.

Habits mostly form from life experiences and certain observed behaviors, not all of them are healthy. Habitual smoking can be dangerous to your health. Similarly, a habit could also make you lose out on enjoying something to its best – like how some people just cannot stop swaying their bodies when delivering a speech.

Thus, there could be a few habits that you would want to change about yourself. But changing habits is not as easy as it seems.

In this article, you will learn why it isn’t easy to build new habits, and how to change habits.

What Makes It Hard To Change A Habit?

To want to change a particular habit means to change something very fundamental about your behavior.[1] Hence, it’s necessary to understand how habits actually form and why they are so difficult to actually get out of.

The Biology

Habits form in a place what we call the subconscious mind in our brain.[2]

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Our brains have two modes of operation. The first one is an automatic pilot kind of system that is fast and works on reflexes often. It is what we call the subconscious part. This is the part that is associated with everything that comes naturally to you.

The second mode is the conscious mode where every action and decision is well thought out and follows a controlled way of thinking.

A fine example to distinguish both would be to consider yourself learning to drive or play an instrument. For the first time you try learning, you think before every movement you make. But once you have got the hang of it, you might drive without applying much thought into it.

Both systems work together in our brains at all times. When a habit is formed, it moves from the conscious part to the subconscious making it difficult to control.

So, the key idea in deconstructing a habit is to go from the subconscious to the conscious.

Another thing you have to understand about habits is that they can be conscious or hidden.

Conscious habits are those that require active input from your side. For instance, if you stop setting your alarm in the morning, you will stop waking up at the same time.

Hidden habits, on the other hand, are habits that we do without realizing. These make up the majority of our habits and we wouldn’t even know them until someone pointed them out. So the first difficulty in breaking these habits is to actually identify them. As they are internalized, they need a lot of attention to detail for self-identification. That’s not all.

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Habits can be physical, social, and mental, energy-based and even be particular to productivity. Understanding them is necessary to know why they are difficult to break and what can be done about them.

The Psychology

Habits get engraved into our memories depending on the way we think, feel and act over a particular period of time. The procedural part of memory deals with habit formation and studies have observed that various types of conditioning of behavior could affect your habit formations.

Classical conditioning or pavlovian conditioning is when you start associating a memory with reality.[3] A dog that associates ringing bell to food will start salivating. The same external stimuli such as the sound of church bells can make a person want to pray.

Operant conditioning is when experience and the feelings associated with it form a habit.[4] By encouraging or discouraging an act, individuals could either make it a habit or stop doing it.

Observational learning is another way habits could take form. A child may start walking the same way their parent does.

What Can You Do To Change a Habit?

Sure, habits are hard to control but it is not impossible. With a few tips and hard-driven dedication, you can surely get over your nasty habits.

Here are some ways that make use of psychological findings to help you:

1. Identify Your Habits

As mentioned earlier, habits can be quite subtle and hidden from your view. You have to bring your subconscious habits to an aware state of mind. You could do it by self-observation or by asking your friends or family to point out the habit for your sake.

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2. Find out the Impact of Your Habit

Every habit produces an effect – either physical or mental. Find out what exactly it is doing to you. Does it help you relieve stress or does it give you some pain relief?

It could be anything simple. Sometimes biting your nails could be calming your nerves. Understanding the effect of a habit is necessary to control it.

3. Apply Logic

You don’t need to be force-fed with wisdom and advice to know what an unhealthy habit could do to you.

Late-night binge-watching just before an important presentation is not going to help you. Take a moment and apply your own wisdom and logic to control your seemingly nastily habits.

4. Choose an Alternative

As I said, every habit induces some feeling. So, it could be quite difficult to get over it unless you find something else that can replace it. It can be a simple non-harming new habit that you can cultivate to get over a bad habit.

Say you have the habit of banging your head hard when you are angry. That’s going to be bad for you. Instead, the next time you are angry, just take a deep breath and count to 10. Or maybe start imagining yourself on a luxury yacht. Just think of something that will work for you.

5. Remove Triggers

Get rid of items and situations that can trigger your bad habit.

Stay away from smoke breaks if you are trying to quit it. Remove all those candy bars from the fridge if you want to control your sweet cravings.

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6. Visualize Change

Our brains can be trained to forget a habit if we start visualizing the change. Serious visualization is retained and helps as a motivator in breaking the habit loop.

For instance, to replace your habit of waking up late, visualize yourself waking up early and enjoying the early morning jog every day. By continuing this, you would naturally feel better to wake up early and do your new hobby.

7. Avoid Negative Talks and Thinking

Just as how our brain is trained to accept a change in habit, continuous negative talk and thinking could hamper your efforts put into breaking a habit.

Believe you can get out of it and assert yourself the same.

Final Thoughts

Changing habits isn’t easy, so do not expect an overnight change!

Habits took a long time to form. It could take a while to completely break out of it. You will have to accept that sometimes you may falter in your efforts. Don’t let negativity seep in when it seems hard. Keep going at it slowly and steadily.

More About Changing Habits

Featured photo credit: Mel via unsplash.com

Reference

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