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Bullet journaling is my secret weapon to staying organised. If you don’t know what a Bullet journal is read this post ‘Why you NEED a bullet journal’
Firstly I have ADHD. I am 42 and was diagnosed and started treatment 2 years ago. The creator of Bullet Journaling also has ADHD, so if that’s not a reason to try bullet journaling I don’t know what is. I really believe that the best planner for ADHD is a bullet journal and I will tell you why in this post.
Living with ADHD can be difficult. People (yourself included) get frustrated with you constantly forgetting things and your lack of ability to stay focused. The humble notebook can be easily turned into a bullet journal to improve your life. Honestly as a planner for ADHD the bullet journal is amazing. I don’t keep a planner, and back up paper, on pre-printed pages anymore, I just move on to the next blank page and update the index with my entry.
There is a framework that bullet journals loosely follow, watch the following video for this framework. Don’t get caught up on it though there is so much you can do and achieve with a bullet journal and it will be unique to you and how you like to set it up.
How Your Bullet Journal Can Help
These are just a few ways that I have found have helped me with my ADHD.
Store your schedule, ideas and anything else in monthly, weekly and daily logs. You choose how you store your schedule yourself. You can use all three logs or just one whichever works for you. These logs are completely designed by you and how you work. I use a customised daily log for business that I’ve written a post about HERE. Below are some examples of other logs.
Your bullet journal allows you to store ideas that pop into your head and then continue focusing on your current task. By setting up a collection or brain dump you haven’t lost the ideas they are in your bujo till you need them.
Your bullet journal helps you break repetitive thoughts with brain dumps. Writing about stressful or frustrating events and processing this through journaling can help you come to terms with things and move on if need be.
Another idea besides brain dumps is to create collection pages for later referencing. For example a collection of things you have used or want to use to refocus you when you lose focus. Or a collection of ideas to put into action for work or home.
Goal setting is a great thing to do in your bullet journal to keep you focused on track, clear objectives mean less procrastination.
How do I use a bujo for my ADHD?
My bullet journal has my life contained in its pages. I have it set up as per normal with an index page and key. I then have a monthly spread where I put all appointments and events in it from my future log. Then because I have a bigger than A5 Nuuna notebook for my bujo, I don’t have a separate daily spread. I do four pages up in a weekly style view but only two days to a page, this gives me enough room to use daily instead of a day to a page spread as well as a weekly spread.
Or should I say the second half of my 4 page weekly spread
Within my bullet journal is what is called Collections. Basically a collection is just information that follows one theme or the other. I have a few different collections that I would recommend you have in your bujo
Collections for the ADHD mind
- Re-focus – This collection is a list of things that have helped you before or you want to try, when your ADHD has taken hold of your concentration.
- To Do List- Whether this is a daily list, project to dos, weekly list or a combination of all of them. The purpose is to get the list out of your head so you can concentrate on what you need to do right now.
- Brain Dump – This is where you put all those great ideas or things you want to talk to someone about. Don’t edit it just get the words out of your head and sort it at your convenience.
- Habit Trackers – For your mood or a timeline tracker where you can block out how long you have been focused on a task
- Daily routine template – create a collection page that lays out your routine during the day. I have created my routine to reflect what I have to get done everyday to stay on track.
- Positive Affirmations to pick you up when you are in trouble.
The bullet journal really is the best planner for ADHD I feel. You can customise it to however your brain works and include collections, like I have shown you, to help with your ADHD management. Give it a try with some cheap notebooks and pens and see how it works for you as you have nothing to lose.
Read my other post “The best bullet journal log to manage ADHD“
As alway please contact me at [email protected] or comment on the post and I will get back to you as soon as I can.
Bullet Journal Notebooks:
- Rhodia Goalbook comes set up for bullet journaling and is fountain pen friendly
- Official Bullet Journal Leuchtturm1917 built for bullet journaling by the creator
- Nuuna I love the funky covers on these books
- Mumsy and Bub – This company makes beautiful vegan travelers notebooks. I have 3 of them 2 A5 and 1 B6 sized.
- Staedtler triplus fineliners I have these in the 36 pack and love them
- Zebra Mildliner Brush Pens
- Tombow Dual Brush Pens
- Pilot Metropolitan (MR3) fountain pen A great beginners fountain pen
- Lamy Safari fountain pen I’m a little obsessed with these pens, they are great and write amazingly
- Diamine Shimmer inks I love these inks shimmer and non shimmer alike
- Faber-Castell pitt artist pens
- Crayola supertips Great for highlighting, colouring and faux calligraphy