I may be a blogger, and a former poet/story writer, but I hate journalling. Nevermind the fact that journalling is how I got interested in all forms of creative writing; that was kid me. Adult me just cannot find the time for something like this. I even tried it during my personal therapy sessions but just could not be bothered to keep up with me. Despite being so bad at this, I still understand the importance of tracking emotions and personal growth. So I decided to try the Bullet Journal style of journalling. You've probably never heard of this, so here's the 411.
The Bullet Journal is a customizable and forgiving organization system. It can be your to-do list, sketchbook, notebook, and diary, but most likely, it will be all of the above. It will teach you to do more with less.
Note-taking and traditional journaling take time; the more complex the entry, the more effort is expended. The more effort expended, the more of a chore it becomes, the more likely you’ll underutilize or abandon your journal. Rapid Logging is the solution. Rapid Logging is the language in which the Bullet Journal is written. It consists of four components: topics, page numbers, short sentences, and bullets.
Rapid Logging relies on the use of short-form notation paired with Bullets. Every bulleted item should be entered as short objective sentences. The Bullets will help organize your entries into three categories: Tasks, Events, and Notes.
You can read more on how to do traditional bullet journalling here, but that's not exactly what we're doing here. I originally got the idea to try this from Margot over at A Hearty Home. I thought this was a great way to track my emotional progress and would also be great to use with clients, especially couples going through hardship. Using the wheel charts, each chart represents a goal that you want to work on over the span of 3 months. So each wheel is sectioned off for three months. Then they're colour coded. So using a colour pencil, crayon, paint, anything you'd like, colour each segment for each week of that month. Red obviously means it was a bad week for that goal, yellow means you did something towards it, but it could use improvement, and green symbolises that you knocked it out of the park for that week. Over time, your weeks should start to be green more often.
As a couple, goals can be increasing physical intimacy, or increasing quality time together. Each week, you would look at overall, how well did you succeed with these attempts. I've attached a note sheet for each wheel chart for you to note in bullet form any particulars on why your week went the way it did. It's very important to pay attention to the thought processes that led to each decision you made over the week that either pushed you closer or further away from your goals. By having a tangible record of this, it will be easier to track any maladpative thought patterns and correct them.