Real journaling looks more like a grocery list crossed with a therapist’s notepad than those aesthetic spreads flooding your Instagram explore page. Here’s how normal people actually use journaling to declutter their minds.
1. The No-Frills Bullet Journal
Forget the artistic layouts – this is organization for people who just need to remember to buy milk.
How it works:
Tasks: Buy dog food
Events: Dentist 3pm Tues
Notes: Podcast idea: why do socks disappear?
→ Rescheduled for tomorrow
→ Added to follow-up list
Why it works: It’s like giving your brain a filing cabinet instead of a junk drawer.
2. Brain Drain Journaling
When your mind feels like a browser with 37 tabs open.
Try this now:
Set a timer for 7 minutes. Write:
“What’s currently clogging my mental pipes?”
Real example from last Thursday:
“Need to call mom. Why does my keyboard keep typing ‘teh’? Should I meal prep? Screw it, I’m ordering Thai. Did I send that invoice? I miss when gas was under $3.”
The magic: By minute 5, you’ll hit the actual problem (“Oh right, I’m avoiding that difficult email”).
3. The 90-Second Gratitude Hack
Not the woo-woo stuff – just noticing things that didn’t suck.
Today’s entry might include:
- The barista gave me an extra shot for free
- My cat didn’t puke on the rug today
- Found $5 in last winter’s coat
Why bother? It’s like training your brain to notice the good stuff instead of just the disasters.
4. The Deception Detector Method
For when your anxiety is telling tall tales.
Format:
- What happened: “My presentation ran long”
- What I’m telling myself: “Everyone thinks I’m incompetent”
- Reality check: “The client asked for my slides afterward”
Pro tip: Do this with past cringe memories – you’ll realize nobody remembers your “embarrassing” moments except you.
5. Ugly Art Journaling
No talent required. Seriously.
Try:
- Draw your stress as a monster
- Make a pie chart of what’s eating your time
- Sketch how your coffee cup feels about your day
Last week’s masterpiece:
A lopsided stress monster labeled “DEADLINES” eating a tiny stick-figure me.
How to Actually Keep It Up
- Use the ugliest notebook you own (pretty journals are intimidating)
- Keep a pen in every bag/car/coat pocket
- Remember: This isn’t for posterity – rip pages out if you want
The Real Benefit Nobody Talks About
Journaling isn’t about finding answers. It’s about getting the mental chatter out of your head so you can see what’s actually important. Try one method for three days – your brain will feel less like a hoarder’s attic and more like an organized garage.
Now go scribble something terrible. Your mental clarity will thank you.