Bullet Journals A Bullet Journal (“BuJo” for short) is a versatile tool that can be used as a todo list, a diary, a planner and much more. It is a quick and dirty way to capture information and is not intended for consumption by anyone other than the author. It should only take a couple of minutes a day to complete. The idea of Bullet Journalling is supported by mental health professionals too. They have been described as a toothbrush for the mind. Bullet Journals can also be personalized. I use my Bullet Journal to track: - Intentions. - Emotions. - Gratitude. To keep it quick and easy I use shortcuts to designate each category. @ is for intentions, ) is emotions, and + is gratitude. I currently use the "Journey" app on my phone but an old fashioned notebook is just as good. "@" - Intention I use this to set my implementation intention for the day. “When… then…” This can be my current habit or it can be deciding ahead of time how I want to behave in a given situation. People who set implementation intentions are 2 - 3 times more likely to follow through. ")" - Emotion I use this to work on my emotional intelligence by noting how I feel. I choose from the 4 basic emotions of happiness, sadness, fear and anger. I also add why I felt this way if appropriate. By becoming aware of my emotions I can then work on managing them which builds my EQ. EQ is one of the biggest predictors of success. Writing down emotions and highly emotional experiences has been shown in multiple studies to result in increased happiness. "+" - Gratitude I use this to note one thing I am grateful for each day. It must be different every day. People who practice gratitude on a daily basis have been shown to be measurably more happy. When possible I also write why I am grateful because that boosts the effect. Example: - - - 10/30 @ When I finish lunch then I go for a walk. ) I felt happy today because I got a lot done at work. + I am grateful we have the means to buy good food.