You may have heard about the idea of a bullet journal, which is a method of journaling that has been all over the web as of late.
如果您不熟悉它，您可以了解它是什么以及如何启动一个这里。
Bullet journals are amazing for tracking tasks, thoughts, activities, and life events, so they lend themselves really well to recording info about your physical and mental health.
但！在我们进一步之前，我们想这么说：关于您的日记的主要内容是应该是真实的。
就是说...我们俩都选择将时间和精力投入到我们的个人期刊上，因为我们喜欢它，并发现这对多个层次有所帮助。临床心理学家Andrea Bonior博士告诉BuzzFeed，单纯的弹性行为确实有意义，尤其是如果您经yabo sports历了艰难的时期。
她说：“当您的生活和情感变得如此失控或混乱时，将其组织成像子弹期刊这样的系统结构有很多治疗方法。”"You lay things out in an aesthetically pleasing way and already it feels more manageable. Like you can really tackle it and make it through. It feels luxurious, too. It’s like saying, 'I’m worth it. I’m worth this notebook and the time it takes to turn it into something beautiful.'”
Whether or not you turn your journal into something ~beautiful~ is up to you! In the meantime,这里有一些方法可以使其有助于跟踪您的心理健康。
这是针对心理健康的弹头最受欢迎的功能之一。有几种不同的方式来组织它（例如每日，每周，每月）以及您可能想跟踪的许多事情。以下是一些不同的方法，每种都有样本布局...
1.You can create a monthly habit tracker to easily see everything at a glance.
2.首先，您将想要一个地方来跟踪身体的感觉。
3.接下来，考虑跟踪习惯和行为（好与坏），可能会影响您的心理和身体健康。
4.But before you start tracking your habits, set realistic goals so you don't get discouraged if you have an off day (or two or seven).
您希望您的追踪器看起来完美或反映自己的最佳自我〜，这是很自然的。“你会很想说，'哦，我填满了那个盒子。我喝了太多。现在，海豹已经破了，我毁了它。现在，我也可能明天也喝酒，'”博尼尔说。
为了提供帮助，请确保您设定了现实的目标。问问自己：我希望从现在起一个月的图表看起来像什么？我会不完全戒除这种行为或每天做这种健康的事情吗？不要因为期望您的习惯追踪器反映出无法实现的生活方式而为失败而设置自己。
5.接下来，您可以注意自己的心情。
6。Then您可以在日常传播中扩展任何这些内容，或者在这些音符上设置几个单独的页面。
7。您还可以创建空间来跟踪日常差异的所有这些习惯，而不是每月布局（或除此之外）。这是一个外观的示例：
8。这是另一个超级简单的每日布局，用于跟踪上述某些内容：
PS: Here's how it looks when you add your notes to it.
9。If setting up a layout like that each day seems stressful or you don't have time for it, you could try a weekly version instead, like this:
Here's a closer look:
10。这是另一个每周选项：
除了跟踪您的日常习惯外，还可以使用其他酷炫/智能/有用的事情来处理子弹日记。喜欢...
11.Instead of making a daily to-do list, make a "done" list.
12.每个月设置一个感激日志。
13.Make rant boxes for the days when you just can't with the world.
14.创建一个用于汇报治疗后汇报的模板。
15.Try a food-tracking layout to keep track of nutrition and be more mindful of your eating habits or patterns.
16.If you're artistically inclined, give yourself a little space to doodle every day.
17。如果您总是努力思考要在日记中写的东西，请创建一个带有一些首选提示的页面：
18。在您的钥匙中添加其他符号以表示重要的事情。
19。Make a page you can refer to when everything is terrible and you need ideas for self-care.
最后，还有一个提醒：您的日记为you和no one else.
子弹日记本应该真正具有您的束缚，因此请勿在功能上放置形式。As Bonior explains, "If you’re so concerned with washi tape and calligraphy, and you screwed up behaviorally, it’s going to be tempting to be like, 'Maybe I won’t put that in there, because I don’t want to taint this journal that’s supposed to be a beautiful thing with my negative behavior or my sad thoughts.'”
她说：“但是，一旦您养成了日记中不真实的习惯，它就会破坏目的。”So make your goal something like, "Sure, I want this to be beautiful, organized, and reflect that I’m doing well — but more than that, my goal is that it actually represents my life and helps me work on things and do better.”
