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21 Genius Ways To Track Your Mental Health

Staying on top of your feelings is so, so satisfying.

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If you don’t know what bullet journaling is, it's basically the perfect love child between a planner, diary, and to-do list, so it can lend itself really well to recording info about your mental health.

We rounded up some ~bujo~ layouts perfect for tracking your mood, symptoms, medications, sleep, and anything else that can help you stay on top of or improve your mental health. That said, you don't have to go full bullet-journal junkie to use these — a lot of them can be done in any old notebook or on a random piece of paper. If you DO want to go all out, here are some best practices when it comes to using a bullet journal to track your mental health.

Quick note: Everyone's different, so the idea here is to get inspiration for layouts to track what you personally need/want to pay attention to — not to replicate anyone’s individual spread.

1. This mood tracker that will show you the ~big picture~ of your year:

@passioncarnets / Via

IMAGINE HOW COOL IT WILL LOOK AT THE END OF THE YEAR. Not to mention that it can put your bad days into perspective if you're feeling rotten.

2. This itty-bitty self-care tracker you can add to any daily spread:

Keep track of whatever self-care habits you want (like sleep, exercise, nutrition, getting outside, relaxing) and graph it alongside your mood to pick up any patterns.


4. This simple chart to keep on top of your meds:

@narceo808 / Via

That way, you can keep all the important info like dosage and possible side effects in one place, make sure you take your meds when you need to, AND keep track of how they affect you.

7. This chart that will help you learn when and how you get triggered:

Lindsay Braman / Via

You can check out more information on this spread here, but basically, you can keep track of behaviors or activities that led up to an episode (like a panic attack, for example) and also note specific symptoms, then use it to spot patterns over time.


8. This beautiful happiness spread that can be a nice reminder on dark days:

http://@bujo.casio / Via

And make sure you fill it with shit that actually makes you feel better, because cheesy or overly positive affirmations aren't for everyone.

9. This chart for debriefing after therapy so you don't forget anything:

Taylor Miller / BuzzFeed / Via

Therapy can be intense and weighty and give you a lot to think about, so afterward, you can write down what you talked about, pulling out any key lessons or things you want to remember, going over what things came up that were hard to talk about and why, and finally, things you either forgot to bring up or that you want to remember to talk about next time.


14. These journaling prompts to bring some self-reflection into your day:

Taylor Miller / BuzzFeed / Via

You don’t want the prompts to be too broad or too restrictive, so simple things are best if you find yourself needing a little direction.

15. This colorful ~mood garden~ you can use to track individual symptoms or your general emotional well-being:

@bujotherapy / Via

Doodle and color-code your flowers by mood and see how the page looks at the end of the month.


16. This simple monthly symptom tracker:

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Whether you're tracking a mental illness, a new medication, or how changing up your diet/exercise affects your mental health, you can list your symptoms and mark them off (or rate them on a scale) day to day.

19. This tracker that will help you find patterns between your habits and how you feel:

@fridaokeefe / Via

Once you start checking them off, you might notice that you feel more anxious/irritable/whatever when you do certain things — and maaaaybe you can adjust your behavior accordingly.