The following blog post has been written by Claire, one of the members of our Creative Team.
Claire is super passionate about using her journal for self-care, we highly recommend you follow her on the socials for more inspiration! Find out more about Claire here.
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As a 38-year-old woman with a psychology degree I knew I had to incorporate my mental health within my journal somehow, and I did it a lot during the COVID-19 lockdown. For a couple of years though, I didn’t feel the need to go to extreme lengths incorporating my mental health within my journal besides writing positive quotes, tracking healthy habits and sometimes creating a self-care bingo page. However, when my anxiety flared up last year, I knew that it was time to set aside more time inside my journal for tracking my mental health.
In my journey to manage stress and prioritise my mental health, I’ve found that journaling is one of the most grounding practices. Writing things down allows me to observe my patterns, track my emotions, and calm my mind when life feels overwhelming. It’s not just about venting thoughts; journaling has become a powerful tool to support my mental well-being. Let me share how specific journaling practices, like mood tracking, sleep logs, and self-care routines, have helped me—and might help you too.
1. Mood Tracker: Monitoring My Emotional Patterns
Using a mood tracker each day has been eye-opening. By tracking how I feel, I’m able to see how my mood shifts throughout the week or month. Reviewing my entries helps me identify triggers—whether it’s work pressure, my period acting up, social interactions, or lack of sleep. I’ve noticed that when I’m aware of these trends, I’m better equipped to plan for or avoid certain triggers and support my emotional balance.
How I do it: I use a colour-coded system to mark my moods, making it easy to spot patterns over time. Sometimes I add a quick note about what might have influenced my mood that day.
2. Anxiety Tracker: Identifying My Stress Triggers
For someone like me who struggles with anxiety, tracking anxious thoughts has been incredibly helpful. By noting when I feel anxious and what may have triggered it, I’ve started seeing patterns I wouldn’t have noticed otherwise. This allows me to develop strategies to avoid or manage certain triggers more effectively.
How I do it: I track my perceived anxiety level at the end of the day with a level 1-5, if I feel the need i.e. high anxiety days I also write down what triggered it and what helped calm me down.
3. Energy Levels Tracker: Finding My Productive Rhythm
Logging my daily energy levels has been invaluable in balancing productivity and rest. I’ve discovered that my energy fluctuates depending mostly on my sleep, but also my anxiety. This helps me understand when I’m naturally most productive and when I need a rest day. By scheduling demanding tasks for high-energy times, I feel more in sync with myself, and I avoid burnout.
How I do it: Each day, I rate my energy on a scale from 1-5 and I also track my motivation level. I use the star Washi tape to create my level 1-5, the dated Washi tape to create the days I’m tracking and then I just have to fill it in.
4. Calming Overthinking: Using a “Brain Dump”
Overthinking can get overwhelming, and I’ve learned that the best way to break the cycle is to get my thoughts out onto paper. I use “brain dumping,” where I write down everything on my mind with no structure or judgment. I often feel clearer and more centred afterwards, and I can see my thoughts more objectively.
How I do it: I set a timer for 10 minutes, write down every worry or thought that comes up, then review it to identify recurring worries that might need more attention. Sometimes these brain dumps aren’t aesthetically pleasing, but it’s not for their beauty that I use them, it’s for emptying my brain.
5. Sleep Tracker: Understanding the Role of Rest
Keeping a sleep tracker has shown me how essential sleep is to my mood and energy. By tracking my sleep quality and duration, I can see how it affects my mental state the next day. For example, on nights when I slept poorly, I’ve noticed I’m more irritable or anxious.
How I do it: I record the time I go to bed, the time I get up and if I’ve woken up during the night. My smart watch tracks this for me so I just have to fill in my tracker the next morning. Over time, I’ve noticed that listening to audiobooks and practicing relaxation techniques before bed helps me sleep better.
6. Habit Tracker: Reinforcing Positive Behaviours
A habit tracker has helped me build positive habits that support my mental health. From drinking more water to practicing meditation, or just getting outside, I love checking off these habits each day. Tracking these habits visually motivates me and keeps me accountable, even on days when I feel less motivated.
How I do it: I started with small goals—like drinking enough water throughout the day or walking for 10 minutes. Seeing my progress on paper gives me a little boost of satisfaction. To make my tracking even easier I use Super Easy Stickers where I can just tick it off when I’m done, and sometimes I use stencils to create a different layout.
7. Inspiring Quotes: My Daily Dose of Positivity
I’ve started collecting inspiring quotes in my journal, and it’s been a wonderful daily motivator. Reading words that uplift and encourage me brings a sense of peace and optimism, especially on challenging days.
How I do it: I participate in two mental health collaborations on Instagram, and often I only use those quotes for the month. However, I also have a section in my journal for quotes that resonate with me. Whenever I need a boost, I revisit this page and find that I feel a little lighter. I’ve learnt brush lettering and calligraphy, but I also use font stencils to up my lettering.
8. Morning and Evening Routines: Creating Stability
Establishing routines has brought a sense of calm to my days. In the morning, I take a few minutes to set intentions for the day, while in the evening, I reflect on what went well and release any lingering stress. Journaling my routines keeps me on track and provides consistency, which helps me feel grounded.
How I do it: My morning routine includes a few minutes of mindfulness and journaling, and in the evening, I write down one thing I’m grateful for to end the day on a positive note, along with the never ending to do list for the next day so I don’t go to bed with my head full of things I have to think about tomorrow.
9. Self-Care Bingo: Making Self-Care Fun
Self-care bingo is a fun way to ensure I prioritise self-care. I fill a bingo spread with activities like taking a bath, reading for 30 minutes, or going for a walk. Every time I complete one, I check it off, and when I complete a row, I treat myself to something special. It turns self-care into a game and helps me remember to recharge.
How I do it: I create the bingo layout using the calendar stencil, then I customise my bingo spread with activities that feel good to me and aim to complete one row each week.
10. Compliments Jar: Boosting My Self-Esteem
I keep a compliments jar, where I write down kind words I’ve received from others or positive things I notice about myself. On rough days, I read a the words inside the jar and remind myself of my strengths and good qualities.
How I do it: I use a jar shaped stencil to create the jar then I just write down compliments, and whenever I need a pick-me-up, I read through a few to boost my mood.
11. Zen Doodles: Finding Calm through Drawing
When words aren’t enough, I turn to Zen doodling—a meditative way to calm my mind. Drawing repetitive shapes or mandalas helps me focus on the present, letting go of stress and finding a moment of peace.
How I do it: I set aside a few minutes each day to doodle, even if it’s just simple shapes or patterns. It’s a refreshing break from my routine, and it helps me relax.
12. Glimmer Log: Noticing the Small Joys
A glimmer log helps me focus on small positive moments that brighten my day. These “glimmers” could be anything that brings a smile, like a compliment or a beautiful sunset. Tracking these moments helps me cultivate gratitude and find joy in the little things.
How I do it: Each night, I write down 2-3 glimmers that made me happy or grateful. This habit reminds me to appreciate life’s small pleasures.
In Conclusion
Journaling has been a game-changer in my mental health journey. By tracking my moods, habits, and daily reflections, I’m able to better understand myself and develop healthier patterns. Whether I’m working through anxious thoughts, calming my mind with doodles, or celebrating small wins with a glimmers log, journaling has helped me become more self-aware and resilient. I encourage you to try incorporating some of these techniques into your own life—start small, and see how it transforms your mental well-being.