Over the last year or so, I began keeping journals to capture the nonstop flow of creative thoughts racing through my head — from children’s books to essays on parenting. I had come across a lot of material about manifestation and the idea that writing things down can bring them into existence, so I gave it a try. Little by little, I began noticing changes. As someone who writes for a living, I successfully sold many of those concepts to magazines and secured new freelance assignments, all thanks to journaling.
Professionals agree that keeping a journal can boost your ability to stick with goals. “Simply putting pen to paper might actually shift our actions,” explains Andrea Bonior, a licensed clinical psychologist and author of the Baggage Check column in the Washington Post.
My career wins made me wonder: Could a notebook and pen also enhance my physical well‑being? More specifically, could journaling help me shed excess weight?
I Dropped 10 Pounds in a Month by Adopting This One Easy Routine
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Last spring, at age 33, I gave birth to my second child, and the extra weight didn’t come off as quickly as it did eight years earlier with my first baby. There was a clear reason: I was still eating as if I were pregnant. Indulging in cravings had turned into a routine that stuck around even after my son was born.
I recalled seeing posts on Pinterest about something called “bullet journaling,” and after looking into it, I discovered it’s a huge trend. At first glance, a bullet journal looks like a cross between a diary and a to‑do list. It’s a central notebook that combines your lists, calendar, notes, goals, and ideas into one place. But many people also use bullet journals to monitor their health objectives and record items such as daily water consumption, steps taken, and hours of sleep. (Discover seven habits of highly productive people.)
“Bullet journals provide a sense of structure and order that can be reassuring and let us see everything clearly at a quick glance,” says Bonior. “It satisfies our urge to classify and organize.”
Since nothing else I had tried was helping me lose weight, and writing things down has always been my strength, I decided to experiment with bullet journaling. I hoped that by filling pages with colorful, handwritten words and drawings — logging my cravings, workouts, and health targets — I could reclaim command of my well‑being. Some nutritionists claim that documenting the positive lifestyle adjustments you’re making can help you see outcomes, and I wished that would be true for me. After studying templates on Pinterest and Instagram, I began crafting my own bullet journal.
Here is how to launch a bullet journal, according to the trend’s originator:
My objectives were straightforward (though, as it turned out, not easy):
- Drop 20 pounds.
- Stay active regularly.
- Resist cravings as much as possible.
To keep myself on track, I used my bullet journal to record meals and take part in 30‑day fitness challenges. (Try this 8‑week plank challenge to strengthen your entire body.)
I understand that what we put into our bodies matters even more than how much we move them, so I added a page to track unhealthy cravings. When I noticed patterns repeating, I created a chart that became as essential as brushing my teeth. In one column I listed the foods I craved most, and directly beside it I wrote the healthier substitute. For instance, if I wanted garlic bread, I would opt for garlic zucchini chips instead. I duplicated that chart and taped it to my refrigerator. For me, it eliminated the time I used to spend debating a better choice. I no longer searched the cabinets for another option; I simply ate the “swap” I had already decided on.
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Before using a bullet journal, I had experimented with several apps for tracking my food choices. I assumed that because my phone was always nearby, that method would be the most practical and convenient. In reality, I would use the app for a few days and then forget about it. Instead, I began and ended each day at my desk with a cup of tea, reflecting on my bullet journal. Because of that ritual, handwriting my meals and snacks proved more effective for me. (Reset your body clock and burn fat fast with The Body Clock Diet!)
Although logging what I ate was useful, I quickly realized I needed to go deeper if I wanted results. I started thinking about how losing weight could positively affect my parenting, my relationships, my self‑confidence, and my social life. For me, this became a crucial tactic because when an emotion was tied to the outcome, I felt more dedicated to my goals.
I’d be dishonest if I claimed there wasn’t some vanity involved in my weight‑loss journey. Before last year, I had never worried about the number on the scale as long as I “felt good.” In fact, I didn’t even own a scale until last summer. So I knew I had to return to the mindset I had followed most of my life: What I felt inside would show on the outside. (Here’s why gratitude brings happiness, not the other way around.)
“Feeling good” didn’t come from wearing maternity clothes six months after delivery, so one way I used my bullet journal was to check off pounds as I lost them and then treat myself to a new non‑maternity item for every five pounds shed.
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The most rewarding part of bullet journaling hasn’t just been the 10 pounds I dropped in one month — it’s how being mindful in this one area of life has made me more mindful overall. We all have packed schedules with family obligations, but that doesn’t mean we have to race through our days, sometimes unaware of the choices we make or the words we speak.
Creating a bullet journal has also helped me stay organized — something I’ve always struggled with. (Psst! Here are five expert‑backed principles for getting organized.) And surprisingly, adding this step to my routine actually frees up more time during the day because I spend less time wondering what I need to do and more time actually doing it.
My advice: If you’re considering bringing bullet journaling into your life, give this method time to work. Research indicates it takes 21 days to establish a habit, and some scientists say it can take even longer. Bottom line: Change requires patience. (Here are seven bullet journal layouts that can support weight loss.)
Here is a sample of how to set up a bullet journal for health and fitness tracking:
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Also, be sure to discover what suits your own needs and interests. At first, I compared my bullet journal pages to the stunning, eye‑catching ones I saw on Pinterest. I had to remind myself of Picasso’s saying: “Every child is an artist.” I may not be a child, but you understand my point.
“Don’t aim for perfection. Don’t commit to something that will be impossible to maintain when life gets messy — so if you expect yourself to spend half an hour every night charting and categorizing every aspect of your behavior, or to write only in the most beautiful handwriting, you’ll be disappointed,” says Bonior. “Most importantly, get back on track when you slip. If you miss a day, don’t let it be the end.”
The real value of bullet journaling lies in the tangible results you achieve. For me, that meant losing the weight, but perhaps even more important, gaining a mindfulness that helps me stay organized in every part of my life. Whether you want to eat better, be more grateful, or get fit, there are bullet journal layouts (find some inspiration here) that can keep you on course — just be sure to discuss your plan with your doctor first.
This article originally appeared on Prevention.
