How to Use Your Bujo for Self-Care: Psychological Care

4 Ways to Use Your Bujo for Self Care: Psychological Care
4 Ways to Use Your Bujo for Self Care: Psychological Care

Welcome to Week 3: Psychological Care of the Bullet Journal Challenge series! In case you missed it, the #BulletJournalChallenge announced on www.bulletjournal.com is the perfect way to find inspiration for all the ways you can use a bujo for self-care. The details of the challenge are here. My post about Week 2, physical care, can be found here.

This week’s topic is psychological care, which includes:

  • Relaxation
  • Creativity
  • What can you say “no” to?
  • How do you prioritize self-care when life is crazy?

This post contains affiliate links to Amazon.com.  If you purchase products from these links, I’ll earn a small commission at no extra cost to you.  To read my full disclosure statement, click here.

Below are four ways you can use your bujo for taking care of your psychological needs.

Habit Trackers

The most straightforward way to use your bujo for psychological care is to use your habit trackers to keep track of which creative pursuits or even simply track relaxation as a reminder to take some time to yourself. If creative pursuits are something you enjoy, but you haven’t made them part of your routine yet, start small. Don’t feel like you have to add a lot of new habits in one week. If you read the previous posts in the series, you know that I don’t track too many habits at a time. To read more about why I only track a few habits at a time, click here.

This week, the habits I made sure to include in my tracker were journaling, sketching, and writing fiction. I made a point of distinguishing writing fiction instead of only saying “write,” because I wanted to make the effort to work on my fiction projects that have had to sit on the back burner for the last few months (more on this later.)

Psychological Care
This week helped me focus on my “why”: why I blog, why I spend my time the way I do, and why I love to create.

Make a Not-To-Do List

Are you someone who needs to quit worrying about something or are you a chronic people pleaser? If so, this suggestion can be a powerful tool to help you. Make a page dedicated to all the things you want to stop doing. For example, you could write “I’m going to stop worrying about what people think of me” or “I’m going to stop putting myself last.” You could also use the Not-To-Do List to help you with a positive self-image and write “I’m going to stop feeling bad about my body.” The stories you tell yourself are more powerful than you may realize. Make sure the stories you are telling yourself help you become your best self.

Make a Page Dedicated to Relaxation

You could make a list of all the things you like to do to relax, including a list of books or shows you watch to help you unwind. In addition, you could list your essentials for relaxation, whether it’s bath bombs, magazines, favorite pair of cozy socks, or a peaceful coloring book. After you make your checklist of essentials, you could make a step-by-step guide to how you relax to look back on next time you’re feeling tense.

Here are a few of my essentials for relaxing. If you purchase products from these links, I’ll earn a small commission at no extra cost to you.  To read my full disclosure statement, click here.

More Ways to Use Your Bujo for Psychological Care

If life has been chaotic for you, keeping up with self-care and your own well-being can easily be neglected. If you fall into the trap of taking care of everyone else but ignoring your own needs, then you should consider making a “When was the last time I…” page in your bujo. At the top of the page, write out the phrase, “When was the last time I…” and underneath it, list out some of your favorite self-care practices that you have a hard time remembering to do. Next to each item listed, leave room for you to write the date after you complete it. The next time you feel worn out, return to the page and check to see if you’ve been neglecting yourself again.

I could have used a list like this over the last few months as my life became incredibly busy. I write fiction, but I was constantly letting my other responsibilities take priority over writing. It was making me feel restless, but I wasn’t aware at the time that was what was bothering me. During this week’s challenge, I revisited writing fiction, and though at first, I struggled to put pen to paper, afterward I felt much better than I had in weeks. Making a “When was the last time I…” page is high on my to-do list of collections to include in my bujo.

The Bullet Journal Challenge Series

If you’re interested in participating in the challenge, I’ve listed each week’s topic here:

If you’re on Instagram, make sure you follow the hashtag #BulletJournalChallenge for inspiration! Also, if you’re reading this long after the challenge is over, I encourage you to do the challenge anyway.  Self-care is so important to your overall well-being, and it’s never too late to start taking better care of yourself.

More Tools to Use Your Bujo for Self-Care

If you’re looking for more inspiration for using your bujo for self-care, sign up for my email list to receive free journaling prompts and printable quotes for your bujo. I’ll be adding more freebies, so check your inbox for updates!

Subscribe

Subscribe for free printables + updates!




4 Ways to Use Your Bujo for Self Care: Psychological Care
4 Ways to Use Your Bujo for Self Care: Psychological Care

How to Use Your Bullet Journal for Self-Care: Physical Care

Physical Care
4 Ways to Use Your Bujo For Self-Care: Physical Care

Welcome to Week 2: Physical Care of the Bullet Journal Challenge series! In case you missed it, the #BulletJournalChallenge announced on www.bulletjournal.com is the perfect way to find inspiration for all the ways you can use a bujo for self-care. The details of the challenge are here. My post about Week 1, personal care, can be found here.

This post contains affiliate links to Amazon.com and kawaiilands.com.  If you purchase products from these links, I may a small commission at no extra cost to you.  To read my full disclosure statement, click here.

This week’s topic is physical care. This includes:

  • Health
  • Fitness
  • Beauty
  • Nutrition

This an area of self-care that I struggle with, especially when I’m feeling stressed, sick, or tired. Physical care is always the first thing to go when I’m feeling overwhelmed, but the prompt this week is making me pause to consider why I do this. With that said, here are some ways that you can use your bujo for physical care, plus a few ways I’ve used mine.

Habit Tracking

The most obvious way you can use your bujo for physical care is to create habit trackers specifically for exercise, nutrition, beauty, and health. If keeping track of habits are new to you, or you’re trying to start a new habit, I highly recommend starting small. If you want to start exercising, but you haven’t been physically active for a long time, start with a smaller goal of exercising for 20 minutes or even simply walking around the block a few times a week. The last thing you want to do when building a new habit is to burn out before you even get started.

Other habits you could track are your water intake, keeping track of medications or vitamins, days you use a skincare routine, or if fixing your hair or makeup is something you’d like to do, but don’t always do because of time or energy, you could keep track of that as well. It’s important that you don’t overdo it trying to track too much all at once if habit tracking is new to you. I talk extensively about why keeping simple habit trackers is a good idea here, but the main take away is you don’t want to sabotage your attempts at building good habits by making habit tracking a chore.

Physical Care
I keep my weekly habit tracker simple, functional, and small. If you want your own Totoro pencil case, watercolor washi tape, or cat pencils, go to www.kawaiilands.com and use my code simply10 for 10% off your order.

Morning and Evening Routines

As part of a challenge I participated in over the summer of 2017, I created a self-care planner in a Moleskin journal and I loved it. I  still use it to this day, though it’s starting to get full and I’m in the process of migrating important pages from the self-care planner to my traveler’s notebook. One of the things I made a page for a morning and evening routine. As you can see in the picture below, I haven’t quite decided on an evening routine yet (I’m still figuring out what works for me now that I have two children) but I wrote down an ideal morning routine.

Physical Care
When I finally figure out an evening routine that works for me, I’ll update my page or I’ll migrate it to my current traveler’s notebook.

If you’re at a loss for morning and evening routines, here are a few of my favorite ideas:

For mornings:

  • Morning pages
  • Eat breakfast
  • Prayer/devotion/mantra/setting intentions for the day
  • Exercise (walking, yoga, dancing, YouTube workout, etc.)
  • Spend five minutes reviewing your bujo and plans for the day
  • Listen to an inspiring TED talk (either as you get ready or on your commute)

For evenings:

  • No screen time two hours before bed
  • Journaling
  • Coloring
  • Reading
  • Exercise (walking, yoga, dancing, YouTube workout, etc.)
  • Morning pages”  (if your mornings are truly too crazy, you can write your pages at night)
  • Prepare for the next day (lay out clothes, prep meals, pack bag, etc.)
  • Go to bed at a reasonable hour

Make Resource Pages

A resource page would be like having a physical version of a Pinterest board in your bujo. You could list favorite exercise YouTube videos, your favorite health and fitness blogs, favorite healthy recipes, or books and magazines you want to read (or have read) about wellness. You could also make a list of challenges you want to partake in or accounts to follow that will help you with your health goals.

Exercise

Aside from using a habit tracker to hold yourself accountable to an exercise routine, you could print off or draw exercise routines and store them in a pocket on a page. I did this with some yoga routines that I found on Pinterest and I like how convenient it is to simply remove whatever routine I want to use. I don’t have to use my phone or computer to look up the routine, which for me, is a huge bonus because then I don’t get distracted before I start exercising.

Physical Care
I love using Pinterest to look for simple but effective yoga routines. Feel free to follow my boards here!

If you want to keep printed out routines in your bujo, too, here are some of my recommendations. If you purchase anything through my links, I’ll earn a small commission at no extra cost to you. I appreciate your support!

The Challenge

For me, the hardest part of this week’s challenge is actually following through with the pages I’ve made for physical care.  I don’t know how many times I’ve tried tracking exercise in my bujo, only to have it slide because of feeling too tired. I don’t personally keep track of the amount of sleep I get each night at this stage in my life because, at the time of this writing, I have a six-month-old that still likes to night feed. I talk more about how I decide which things I track here.

However, the Bullet Journal Challenge series has me rethinking how I feel about physical care. While exercise may not be a top priority for me, I do enjoy yoga and going on walks, so I’m going to make an effort to find ways to include my two young children in my physical care. Realistically, that is the only way I’m really going to make any sort of exercise routine work for me because if I have a moment to myself, I’d rather be writing, crafting, reading, or gaming (really, anything but exercise.) One thing that has started working for me is using playlists on YouTube to have dance parties with my three-year-old and finding mother and baby yoga videos to do with my 6-month-old.

The #BulletJournalChallenge Series

If you’re interested in participating in the challenge, I’ve listed each week’s topic here:

If you’re on Instagram, make sure you follow the hashtag #BulletJournalChallenge for inspiration! Also, if you’re reading this long after the challenge is over, I encourage you to do the challenge anyway.  Self-care is so important to your overall well-being, and it’s never too late to start taking better care of yourself.

More Tools to Use Your Bujo for Self-Care

If you’re looking for more inspiration for using your bujo for self-care, sign up for my email list to receive free journaling prompts and printable quotes for your bujo. I’ll be adding more freebies, so check your inbox for updates!

Subscribe

Subscribe for updates and free printables!

* indicates required



Do you use your bujo to help with physical self-care? Do you have any tips on following through with your routines? I’d love to hear your advice in the comment section!

Physical Care
4 Ways to Use Your Bujo for Self-Care: Physical Care

How to Use Your Bullet Journal for Self-Care: Personal Care

Personal Care
How to Use Your Bujo for Self-Care

Are you making the most out of your bullet journal? One of the best parts of keeping a bujo is that you can easily use it as a tool for self-care. The #BulletJournalChallenge announced on www.bulletjournal.com is the perfect way to find inspiration for all the ways you can use a bujo for self-care. The details of the challenge are here.

Since I’m participating in the challenge, I was inspired to write a series about it. For the next eight weeks, I’ll go in-depth about the different aspects of self-care you can make pages for in your bujo. This week’s topic is personal care, which includes:

  • Journaling as self-care
  • What you enjoy doing for your “me time”
  • Ways to treat yourself
  • Creating lists for ways to turn around a bad day, morning/evening routines, and other self-care related lists.

Ways You Can Use Your Bujo for Personal Care

Journaling

My favorite way to use my bujo for self-care is the journaling section of my traveler’s notebook.  Sometimes, I’ll decorate the pages, but this space is supposed to be for my benefit, so if I only want to write, I’ll use the pages either for a brain-dump or a regular journal entry.  If I’m feeling stuck or looking for inspiration, I use a journaling prompt.

Personal Care pages
Here’s my insert for journal entries in my traveler’s notebook.

Listing

Another way you can use your bujo for personal care is to keep lists. Some people like to make lists of things to do when they’re having a bad day, morning routines, evening routines, or even things that make them happy. I find that having a list of things I’d like to do on an ideal day off not only gives me something fun to daydream about but when I do have a rare day to myself, I already have an idea of what I’d like to do. I don’t waste any time figuring how I want to spend the day, only to have it end before I could make the most of it.

Personal Care
I started a separate journal in July 2017 for self-care. This is one of my favorite list pages.

Habit Trackers

Finally, another way to use your bujo for personal care is to use your habit tracker to keep up with your self-care habits.  I talk about habit trackers more in this post here. Currently, all of my habits I’m tracking relate to self-care. One of the things I’m tracking this week is making sure that I journal. If I don’t plan on time to journal or keep track when I do it, it becomes easy to let it slide. If I’m not keeping up with my morning pages, I also include a  spot in my habit tracker for doing those as well.

Personal Care
My weekly habit tracker isn’t elaborate, but it’s effective. I like having my weekly tracker on the same page as the layout so that I can see everything at a glance.

The #BulletJournalChallenge Series

If you’re interested in participating in the challenge, I’ve listed each week’s topic here:

If you’re on Instagram, make sure you follow the hashtag #BulletJournalChallenge for inspiration! Also, if you’re reading this long after the challenge is over, I encourage you to do the challenge anyway.  Self-care is so important to your overall well-being, and it’s never too late to start taking better care of yourself.

More Tools to Use Your Bujo for Personal Care

If you’re looking for more inspiration for using your bujo for self-care, sign up for my email list to receive free journaling prompts and printable quotes for your bujo. I’ll be adding more freebies, so check your inbox for updates!

Subscribe

Subscribe for updates and free printables!

* indicates required



How do you use your bujo for personal care? Let me know in the comments. I’d love to hear about it!

Personal Care
How to Use Your Bujo for Self-Care: Personal Care

Why You Should Do Morning Pages (Even if You’re Busy)

Morning Pages
Why You Should Do Morning Pages (Even If You’re Busy)

This post contains affiliate links to Amazon.com.  If you purchase products from these links, I’ll earn a small commission at no extra cost to you.  To read my full disclosure statement, click here.

What Are Morning Pages?

I first read about morning pages in Julia Cameron’s famous book, The Artist’s Way. The concept is brilliant in its simplicity: before your day begins, free-write three pages in a journal, notebook, or if neither of those options is available, you could even use three scrap pieces of paper. The catch is, you can’t think too hard about what you’re writing. This is critical for morning pages to work properly, but it’s especially hard as a writer to not worry about punctuation or subject matter.

It took me a few attempts when I first started doing morning pages, but after making it a habit, it became easier to ignore my inner critic who worried too much about the quality of my simple journaling. If I didn’t know what to write on a particular morning, sometimes I would simply write, “I have nothing to say,” until the words finally came pouring out. This has been especially useful on days when I have writer’s block (more on this later.)

The second component to making morning pages work is to not immediately read what you have written that morning. Let it rest. In her book, Julia Cameron suggests not reading your journal for several weeks. I’m glad I followed that advice. After weeks had passed since I wrote my first entries, it made it easier for me to have a clearer perspective about how I was feeling at the time of the writing. For example, it’s much easier to read about a difficult time you went through after weeks have passed rather than too soon when the pain is still raw. It’s true that some things will still hurt, but at least for me, I found it to be therapeutic to revisit old entries.

The final, vital part of making morning pages work is to make it a habit. They work so much better if you make it a part of your morning routine. You have more material to work with later when you do actually read the pages and it becomes easier to write without worry the more you do morning pages. It’s also important to eventually read the pages to see if there are any recurring thoughts or themes that you need to address. You may find in your pages that you have a project you want to start or changes in your life that you want to make. Reviewing your morning pages can be a very helpful tool for goal setting.

How Morning Pages Have Helped Me

When I made my first attempts at morning pages, I was skeptical. I have always loved journaling, but at the time, I didn’t think that I would have much to say right after waking up. I felt silly writing, “I have nothing to say,” or complaining about whatever what bothering me for three solid pages if I woke up in a bad mood. But then a curious thing happened after a while: my morning pages were starting to flow more easily. Suddenly, it was as if someone had opened the gates to my subconsciousness and I wrote about things, both good and bad, that I didn’t even realize were weighing on me. It was an eye-opening experience to review those entries, and it helped me make necessary changes in my life to feel happier and more fulfilled.

While I’m still very much a work in progress, it gives me peace of mind to use my morning pages as a safe place for me to check in with how I’m feeling. Not every entry is filled with profound meaning, but they still serve a secondary purpose that has also helped me tremendously. Making it a habit to free-write every day before any other writing takes place has reduced my writer’s block. It feels good being able to write without any sort of pressure of it being good or meaningful. It almost feels like clearing the cobwebs from my mind, and I’m much more relaxed when I sit down to write later on in the day.

Journal with pen and coffee
Highly idealized morning pages set up. Maybe someday this will be the reality, but not today!

Expectation vs Reality

When I picture doing my morning pages, I envision waking up early to a sleeping, peaceful household, making myself an iced coffee, and sitting down to leisurely do my morning pages. The reality is, that isn’t going to happen during the particular season of life that I’m in. I have two young children, a 3-year-old and a breastfeeding baby that still occasionally wakes up for nighttime feedings. On top of that, I have never been a morning person. The idea of waking up early when I’m already tired horrifies me. Here is my typical routine:

  • Wake up to the alarm clock (or more likely, my youngest wakes me up, wanting to eat.)
  • Make my iced coffee.  This step is essential.  If I don’t have my coffee, I won’t be able to get anything done.
  • If my husband has to go to work, I make breakfast. Otherwise, on his days off, my husband usually makes breakfast for everyone while I feed the baby.
  • After breakfast, I set a timer on my phone for 10 minutes. My oldest knows that when I have my timer set to keep himself entertained while I write unless he needs help. I’m very lucky that he’s so sweet about it. When I’m writing, he says, “Momma’s coloring.”
  • When I’m all done, it’s back to reality as a stay-at-home mother to my little ones until their nap time, which I use as my primary writing time.

More often than not, I’m writing my morning pages with my baby across my lap while my oldest is playing nearby, sometimes loudly, but always enthusiastically. It may not be the ideal, tranquil way that Julia Cameron intended, but doing my pages does give me clarity about my needs and what I want to accomplish for the day. Maybe someday, when my children are older, I will do my morning pages the proper way. For now, this works for me, and I’ll enjoy my little bit of extra sleep in the morning.

Make Morning Pages Work For You

Keeping in mind that I don’t do my morning pages exactly the proper way, here are a few practical tips for finding time to write your own pages:

  • Instead of checking your email or social media first thing in the morning, write your pages. It’s amazing how easy it is to fall down the rabbit hole of mindlessly scrolling. You may even find you have more time in the morning if you don’t check email or social media during breakfast.
  • Before you go to bed at night, set your notebook or journal out where you plan on using it in the morning. Make it a convenient location- you don’t want to hunt down your materials every day.
  • If you are running short on time in the mornings, consider setting your alarm clock ten to fifteen minutes early. You shouldn’t need more than a few minutes to free-write. (I know this is advice I will never take myself, but maybe it will help out one of you, my readers.)
  • If mornings are truly too chaotic for you to even think about writing, consider making your morning pages your nightly pages and write them at bedtime as a way to unwind. You could also spend part of your lunch break writing your pages as a midday check-in, but take care to guard your privacy if you choose this route. You don’t want to worry about co-workers peeking over your shoulders while you’re writing. I would suggest only doing this in your car or if you have your own office where you can write undisturbed and as a last resort if you have no other free time.

More About the Artist’s Way

I could easily go on about how much The Artist’s Way helped me get through a terrible creative slump. In fact, it will probably be the focus of a future blog post. If you are interested in reading more about finding or rediscovering your creativity, I highly recommend this book!  If you purchase a copy through my link, I’ll earn a small commission at no extra cost to you.  I’ve also included links to journals that I have loved using if you want to keep your morning pages in a beautiful home.

   

Why You Should Do Morning Pages (Even If You're Busy) Journal with iced coffee and pen
Why You Should Do Morning Pages (Even If You’re Busy)

 

How to Choose Your One Little Word

traveler's notebook
One Little Word

Do you have a word of the year? If you don’t know what I’m talking about, please go read the original post behind “One Little Word,” created by Ali Edwards here. The idea is to choose a word that represents a theme, a state of mind, or an ideal that you want to strive for during the year. I had a word of the year in 2016 but did not in 2017. I wish that I would have chosen one last year, especially as it was a challenging time for me. This year, I’m going to surround myself with my one little word, because it will help keep me focused as I work towards my goals.

Why One Little Word

I personally love the idea of having one little word for the year because sometimes goal-setting can be intimidating. I’m very good at dreaming up big ideas, but sometimes, the process for getting started on chasing my dreams feels too overwhelming. Having one little word as a guiding post for setting the tone for my year gives me a starting point to build on.

My One Little Word

The first time I journaled about deciding on a word of the year, I chose “Content,” the word I used in 2016. I had picked it because it had worked well for me for at least the first half of 2016, and it seemed like a wonderful ideal to strive for again. At first, I was happy with my choice, especially since it fits in with the idea of seeking peace with one’s present situation. However, after sleeping on it, the less I felt the pull of the word.

The trouble is, I’m not content. I think it’s a great sentiment, but my goals and mood are not aligned with the word. It’s no secret that I’m no longer content with the status quo- both personally and on a global scale, but I do need a more positive spin for my personal life than “Change.” No, I need to overcome obstacles, both real and imagined, that are holding me back, which is why my word of the year is “Rise.” If 2017 has taught me anything, it’s that I will have plenty of setbacks. I want to rise above those setbacks and pursue my goals anyway.

Rise
One Little Word page in my traveler’s notebook

How I’m Going to “Rise:”

  • I’m going to break my big, scary goals into smaller, actionable pieces.
  • I’m going to push my boundaries while being mindful of when I need to take time to recharge and practice self-care. No one can go full-throttle all the time without rest.
  • I’m will keep a record of my victories, big and small.

How to Choose Your Own Word

If you’re having trouble deciding on one little word for the year my process for how I choose mine is simple. In a journal, notebook, or even a scrap piece of paper, write down the best and worst parts of last year for you. Next, free-write about the kind of year you want to have, the kind of person you’d like to become, or any traits that you’d like to adopt. After looking over your list, start writing down words that fit in with any recurring themes you noticed.

If nothing stands out to you right away, don’t stress out about finding the perfect word now. Sleep on it. Let your subconscious think about it as you go about your daily routine. You could try journaling or morning pages to see if any themes come up in your writing.

How to Use Your Own Little Word

Now that you have your own word for the year, there are several ways that you can use it to stay inspired. Many people include a page about their word in their planner or journal. You could easily make a dashboard page for your planner to keep you inspired whenever you look at the page.

Other ideas:

  • Write your one little word on several Post-It notes or journal cards. Place it around your home where you’ll have reminders of it (bathroom mirror, dresser, fridge, etc.)
  • Be on the lookout for journals, notebooks, shirts, or even jewelry that has your one little word on it. Find ways to keep the one little word physically with you.
  • If you’re feeling creative, you can make a scrapbook page or art journal about your word.
  • Feeling shy about your artistic skills? You could make a Pinterest board or a collage about your one little word. Fill it with quotes that evoke the feeling of your chosen word.

Staying Inspired

I know how hard it is to stick with resolutions. How many people make big goals in January, only to abandon them by mid-February? If you don’t want your one little word to fall by the wayside, here are a few ideas for staying inspired throughout the year:

  • Keep a gratitude log. It doesn’t have to be anything fancy. It could be a spare notebook, or if you keep a planner, write down one thing you’re grateful for, no matter how small. If it’s an especially bad day, your one small thing could be as simple as your morning coffee. Over time, you can look back to see how all those little things add up.
  • Set reminders in your phone’s calendar or write down in your planner once a month to revisit your one little word. Ask yourself if your life is reflecting your word. If not, what do you need to do to get back on track? If the word no longer fits, you could always choose a different one!

One Final Note

If it’s no longer the beginning of the year when you’re reading this, it’s still not too late to choose your own one little word. It’s never too late to make a new start.

Do you have one little word for the year? How do you use it? I’d love to hear about it! Please share in the comments.

traveler's notebook
One Little Word