Bullet Journal
Journaling For A Healthy Mind
For World Mental Health Day, Ryder has shared a guided reflection, to help you look inward and connect with yourself a little deeper today.
MENTAL HEALTH RESOURCES: https://help.bulletjournal.com/en-US/mental-health-resources-136112
BUJO RESOURCES:
The Course: https://bulletjournal.com/products/bullet-journal-basics-beyond
Newsletter: https://bulletjournal.com/pages/newsletter
BujoU – https://community.bulletjournal.com/feed
IG: https://www.instagram.com/bulletjournal/
Tik Tok – https://www.tiktok.com/@bulletjournalmethod
Facebook: https://www.facebook.com/bulletjournal
Pinterest – https://www.pinterest.co.uk/bulletjournal/_created/
Twitter: https://twitter.com/rydercarroll
BUJO GEAR:
The Book: https://bulletjournal.com/pages/book
The Notebooks: https://bulletjournal.com/products/edition-2?variant=40267818467425
USEFUL VIDEOS AND PLAYLISTS:
The Bullet Journal Course – https://youtu.be/iYh6xo7wmO8
What is the Bullet Journal Method – https://youtu.be/o4kueYhGEc8
How to Bullet Journal Playlist – https://bit.ly/37wG8S1
Tips and Tricks Playlist – https://bit.ly/39amaN6
Questions and Answers Playlist – https://bit.ly/37wG6cR
CHAPTERS:
0:00 – 04:21 – Introduction
04:21 – 11:13 – Guided Reflection
[Music] hi I'm Ryder Carroll creator of the bullet Journal method and today is World mental health day I think this day is incredibly important because it brings awareness to one of the most critical Universal and highly stigmatized parts of the human existence the way that we normalize and destigmatize the topic of mental health is through awareness the awareness that our bodies and our minds are inextricably linked to one another the awareness that each and every one of us will face mental health challenges at some point or another in our life the awareness that experiencing overwhelming thoughts and emotions is completely natural and nothing to be ashamed of and the awareness that there are things that we can do every day to maintain our mental health for me one of the most powerful ways of maintaining my mental health is surprise surprise through journaling journaling allows me to take what's going on in my mind and put it on paper to externalize it to explore and to process the way that I do this in bullet journaling is that throughout the day I will write down how I feel I do this using the notes bullet in addition what I often do is when I complete a task or if I've just concluded an event I'll also write down how I feel this way I can start to correlate my experiences with my emotions and my thoughts and this is a really powerful way to start cultivating self-awareness to dive even deeper I could now take these short form notes and then expand upon them later through long-form journaling my bulleted notes become journaling prompts so I can process and explore different experiences and thoughts later when I have the time this is what I call a written reflection I find written Reflections to be an incredibly powerful way to help me untangle really difficult thoughts emotions or experiences seeing as how today is World mental health day I figured that I would share a guided written reflection in hopes that it may help you connect with yourself a little bit deeper today before I go I did want to stress one thing when a friend of ours breaks their arm or contracts some disease some condition that they can't resolve on their own we insist that they find the help they need this however is not the case when we're experiencing painful thoughts and emotions often we're met with get over it don't be so sensitive be a man to me saying something like get over it is equivalent to saying make your arm not broken it just simply doesn't work that way we need to see our minds for what they are part of our body a critical part not some kind of spooky disembodied second-class citizen health is health is health and sometimes our health can be so compromised that the only way back is to ask for help so I'll end with this you are not weak you are not broken and most importantly You Are Not Alone there are many resources out there that can help you or your loved ones that are struggling get better my team and I have started assembling a list of resources for those struggling with mental health that we aim to improve over time we've included a link in the description below I'll close with a quote that's been particularly helpful to me when I'm in the thick of it this quote comes from author aniasonin we don't see things as they are we see things as we are with that in mind I offer this written reflection to help us check in with how we are welcome to today's written reflection all you'll need is pen paper and a little time make yourself comfortable as I frame today's question if you'd like to listen with your eyes closed please do so if you'd like to draw while you listen feel free to do so if you'd like to take notes go right ahead if what I talk about triggers a strong thought or feeling pause and explore that this is your time let's begin [Music] I want to start by telling you about a friend of mine the first thing she does every morning is take her temperature originally she did this to track her cycle but over time it became a ritual to help her check in with herself it created a baseline self-awareness that helped her better navigate her day cultivating self-awareness is important because how we feel impacts the way we Act and how we act in turn influences the way we end up feeling it's a cycle of being that often cruises on autopilot even when it's headed in the wrong direction operating on autopilot leaves us reacting to life we say and do the first thing that comes to our mind automatically the first thing that's triggered when we're challenged is our lizard brain when operating with that brain our options are limited too fight or flight that may have served our ancient ancestors well when the options were to have dinner or to be dinner but it doesn't serve us well in our modern daily lives because neither running away nor attacking someone really solves anything it tends to leave you worse off when you say and do things automatically you end up wishing that you hadn't in other words automatic reactions tend to be careless driven from a place of fear less actions are often short-sighted selfish and even harmful this is especially true if you're in a bad place emotionally the best way to ignore our feelings is to distract ourselves in other words to switch off our mind and go on autopilot checking in with yourself can switch your autopilot off switch off your autopilot you're able to stop reacting you access the modern part of your brain your prefrontal cortex which grants you significantly more options in a given situation than fight or flight it allows you to stop to process and you can make more intentional choices intentional choices are much more resourceful for example if you know that you're running hot you choose not to have a delicate conversation you choose to have it a little later when you're in a better place which in turn results in you communicating more effectively see simply by taking your temperature by being aware of how you are you can avoid saying something hurtful and demonstrate respect and care this is the difference between reacting and responding knowing how you are is especially important these days maybe you're stuck distracting yourself with ever more screen time glued to a toxic news cycle maybe you're with a fragile or nervous partner who you've been trying to stay strong for by swallowing your own experiences or maybe with your family that just demands all of your time whatever your case may be time to turn our gaze inward just for a little while which brings us to today's question how are you today's question is how are you this is what we'll write about today if you have what you need feel free to end the recording here otherwise I will provide some guidance as to how you can tackle this question first you want to turn to a blank spread and use the question as your topic you may understandably be feeling many things these days and if you don't know where to start start by listing out the things that you've been feeling you can do this by rapid logging your feelings as notes so that means with the note Dash notes can be words like anxious numb joyful guilty they can also be short sentences like I don't feel bad but that's making me feel guilty or I want to throw my whole family out the window there are no wrong answers here don't judge don't overthink it simply capture what comes up you clutter your mind feel free to vent pause this recording now take a few minutes and press play when you're ready notion of a list of your feelings written down find one thought or feeling that you want to explore again don't judge yourself here just capture what comes up doesn't have to be smart or profound and this is for your eyes only we often ignore or suppress feelings to protect ourselves or others for this small stretch of time allow yourself to Simply feel as tired as Petty or as exhausted as you want get it out you're here to Simply acknowledge the feeling try to view it not with judgment but with curiosity labeling that feeling by writing about it helps us process it and let it go feel free to pause this recording to explore this for a few minutes and then press play when you're ready progress with the feeling that you picked simply pick another one if something came up as you were thinking about a Feeling or as I'm talking focus on that you're not necessarily looking for answers here you're simply exploring the space to see what comes up sometimes when you write about one thing something else more urgent can reveal itself feel free to write about that let me wrap up by sharing a couple tips when you're done with this list you can always come back to this session and run this exercise again to check in with yourself I recommend that you do this fairly regularly if you don't already I encourage you to also try logging your feelings throughout your day and your daily logs you can write them down directly or you can Nest them under events that will help you link your experiences with your feelings it's a good way to stay mindful of where your heart is at in relationship to the things you're doing thank you for taking the time I hope that it was useful and that you'll join me again happy bullet journaling thank you
#Journaling #Healthy #Mind
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I have spent so many years journaling about what happens to me or around me. Sadly, I rarely journal about how I feel unless it’s physical pain in my health journal.
After watching tons of your videos and reading your book, I now realize I need to change that.
Thank you.
Mate you teach really well.
Thank you very much ❤
Thank you very much ❤
This is just a perfect short video. ❤ my daughter lost two school friends due to mental health crises when they were only 14. So wish we could teach all young people this incredibly powerful mind-tool. I will share this in the hope it reaches someone who needs it and will take it into my own practice too. Your work is exceptional, Ryder. Thank you.
Thank you
Just thank you for this prompt. Is simple but so effective.
Ryder, thank you so much for inspiring us! ❤
Wow! This was incredible I am sitting next to my seriously disabled husband on Christas Day feeling lonely and sad. Thank you for allowing me to feel a little resentful and hurt at the loss of my own life and dreams.
3 tiered approach to prompted writings:
1. Philosophy
2. Spirituality
3. Wisdom
What are yours?
So simple and encouraging! Fyi Bessel van der Kolk and Janina Fisher YouTubes talk about trauma responses beyond flight or fight. Like freeze, submit, attach.
I have just come across you.
Weirdly enough, I've discovered this independently. Been carrying around notebooks and pens on me for years.
Write down theories and questions and ideas. Expanded into exploring myself.
As a Mental Health Practitioner I truly appreciate you making this video. The content is so very important!
This is so useful—especially with rapid-logging how you feel at the beginning, then branching out from there. I like how you emphasize not to judge our thoughts/feelings, and that we’re not looking for answers. This is so insightful and therapeutic. Thank you!
Thank you so much Ryder, this is of great value!
Thank you for this. I tried it and it makes so much sense, and just labelling what you're feeling really helps. Then maybe I can see why I'm feeling that. Love this reflection tool. I'm using it from now on, and it's really good to see what good things are happening in your life too.
Thank you Ryder, that helped me a lot! Happy Bullet Journaling!
Thank you for creating BuJo! It helped me a lot❤❤
Wow how inspiring. I always wanted to try journalling but now even more after this incredible video. My method has been, so far, diving into painting with watercolour. It has always helped me through difficult times. Nothing too complicated just very simple little paintings. But the power of sitting down and doing something you enjoy is credible. Thank you and all the best.🥰
I appreciate this a lot auto pilot is what a lot of us are running on. I don't pause I just seem to coast. I hide myself a lot and I react I sometimes catch myself but other times I have regrets!! thank you for this reminder I wrote it down my first step yesss
I so needed this video today. Thank you for sharing. Bullet journaling has turned my work life around. Again, thank you.
This is exactly what I needed, I began bullet journaling around 15 days ago, I'm so happy and proud to be consistent at it, but I noticed that I use it mainly for daily logs and tasks, I tried mood log, but didnt feel to be practical for me, I like that I can log in feelings as notes and than have a written reflection session. Thank you for sharing this.
Thankyou
This is a bit like expressive writing 😃
Veeeery cool I will integrate it in my BuJo 💝
Expressive writing is more intense than that.
In a therapy it can assist the therapy and help to heal trauma.
But also other harmful situation, memories or experiences.
I am doing this for a few months now and it is very helpfull.
But I do this in another book.
I take a stressfull or harmful thought.
It is not neccessary that you later read it again and reflect about it.
The handwriting, the note or the grammar does not matter.
Do not think, only feel and write down what comes.
The writing helps to throw everything out what stresses you or makes you feel anxious.
You can also throw the paper in the trash to imitate that you are now free of it.
This is a very powerful tool 😎🤘
Hello Ryder, Thank you for reflection from Poland I has become a mom recently. Keeping regulary journaling helps me with my feelings and developing better relation with my daughter.
Whooooah! EXTREME CLOSE UP!! 😱😱😱
Having added rapid journaling to my daily logs for some time, it distinguished my BuJo as essential to both my organisation and wellbeing. Sometimes it’s just a word or a sentence or a page – it’s an acknowledgment of feelings. Once on the page, one can (sometimes) move on from it.
My lyfe sux 😮 4 reel: chronic pain; alone
Thank you for this. Very helpful.