WORDS JO WOODERSON ILLUSTRATIONS SALLY PAYNE *iDoneThis **The Journal of Happiness Studies ***Dominican University Study
e’ve all had that moment of despair when we realise our ever-growing list of tasks just isn’t getting any smaller, no matter how hard we try. In fact, research indicates 41 per cent of all to-do lists are never completed and are the source of much stress and anxiety*. What’s more, in an age of ever-present social media, how many of us take a moment at the end of a long day to record our thoughts somewhere private so we can really process them? Step forward the bullet diary, or bullet journal, as it’s called in the US: a new trend that’s fast gaining popularity. Why? Because it’s quick (the clue’s in the name), it’s easy (there are no rules, and it’s oh-so-satisfying) and we also reckon it’ll make you feel a lot more on top of things (without a to-do list in sight). Interested? Here’s how to give it a go.
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The Bullet Journal is actually a US brand with guidelines on using symbols to order your life. But you don’t need to buy a Bullet Journal; all you need is a fresh notebook, with plain paper so you can draw in it if you like. Pick one you love and you’ll use it more – just make sure it’s small enough to carry, but not too fiddly to use.
Let’s be clear about this, a bullet diary is not a to-do list – if anything, it’s a ‘have-done’ list. List a few things at the end of the day that you have completed. It feels a lot more satisfying and positive, and may even encourage you to get more done. Even if it’s paying a bill or calling a friend you haven’t spoken to in ages, note your achievements and you’ll feel empowered.
Jot down three good things that happen each day (such as taking time for tea and cake). Studies show this approach can increase happiness and decrease the effects of depression**.
Use your diary to record how much sleep you’re getting, how much exercise you’ve done or what you ate. Tracking daily habits and how they make you feel helps you recognise patterns – and break them if you realise they’re having a negative impact. If you notice you’re moody when you drink a lot of caffeine, for example, cut back a little and record the results. Try changing just one thing at a time so you don’t feel overwhelmed.