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How to Manage ADHD with Bullet Journaling

Risha Khan holds a Bachelor's degree in Information Technology.She has an experience of 1.5 years in lecturer-ship.



The book “The Bullet Journal Method” by Ryder Carroll was introduced as the author himself has been suffering from ADHD (attention deficit hyperactivity disorder). The book explains a structure that anyone can implement to make their life simple and organized. He shared his experience on how bullet journaling helped him overcome ADHD. And how it can help others too as well.

The following steps can help you to manage ADHD via bullet journaling:

1. Create a structure that is easy to follow

A structure can help you to plan out a routine to manage daily tasks without getting distracted. Bullet journal follows a definite structure but you can design one that is easy to implement. The basic structure is as follows:

  • Index: Use the index to log down your entries for every month. Number the pages of your journal as it will be convenient for you when you start preparing for a new month.
  • Future Log: Plan your year in advance and include this entry in your index. Write down all the important dates such as birthdays, anniversaries, events, and public holidays.
  • Monthly Spread: Whenever you start preparing for a new month, take a look at your future log and plan your monthly schedule according to it.
  • Daily Log: This is your to-do list or task manager. Decide on keys that will help you to prioritize your work every day. If needed, take help from your friends and family members about daily household chores. You can set a timer for every task.

Children and teenagers suffering from this disorder have to deal with bad grades and as a result, their academic record does not help them in getting a good job. Writing down your tasks will help you improve memory.

It is suggested to take your journal with you everywhere. . At school, you can set reminders regarding upcoming tests, exams, and assignment deadlines. At the workplace and meetings, jotting down the important points will give you clarity in your thoughts.


2. Using Keys and Significance of Migration

Now that you are done with logging down all the tasks, it is time to decide which task demands your maximum attention. Make a list of keys before preparing your daily log and keep them as minimum as possible. The symbols used for keys should be relevant. They can be symbols or you can even doodle them. Most people use (*) sign to mark important tasks.

An important task may remain pending because of negligence or other reasons. Migrate it, in other words, just shift it from the previous month to the current month preceded by a (>) sign. This will help you to remember that a certain task demands your urgent attention. In the same way, use a (<) sign for tasks that have been ignored for a long time. Incorporate them in the “index” section and you don’t have to worry about them at all.


3. Importance of Habit Trackers

Habit trackers are a graphical representation of our habits/commitments. People with ADHD have a short attention span and find it difficult to memorize tasks. Incorporating the following habits can help them lead a better life.

  • Exercising daily can help in improving concentration and also increase in the release of dopamine that is found to be less in people with ADHD. It also keeps depression at bay.
  • Keep your home clean and tidy. Inculcating this habit daily will remove all the possible distractions around you. When you have fewer distractions, you will have increased productivity.
  • Taking your medicines daily can help you deal with the disorder to a great extent. This habit will also remind you when you may run out of your medications and buying them in advance to prevent any lapses.
  • Include fish or fish oil supplements in your daily diet plan. They are known to have a positive impact on the body of people suffering from this disorder.
  • Keep a record of your sleep cycles. Getting an adequate amount of sleep and maintaining the routine regularly is important. Avoid the use of gadgets around bedtime and stay away from energy drinks and caffeine.

4. Reflect on your Day

Before hitting the bed, take out some time to reflect on your daily tasks. Pat yourself on the back for your small achievements. Self-motivation is an essential skill and often results in better performance. Do not strive for perfection in your life. Don’t be hard on yourself if you are unable to complete some tasks. Mark them important (one at a time) for the next day and do not procrastinate again.

Helpful Tips for Mothers

In comparison to teenagers and adults, children diagnosed with ADHD are more difficult to manage, especially for mothers. They need more attention and get distracted very quickly. Following are some tips for mothers to help their children overcome this disorder:

  • Set up a timetable in your journal and list out all the important tasks such as meals, homework, playtime, and bedtime. You can also prepare a color-coded chart for your children.
  • Check their school handbooks for homework and note it down. Help them in their studies. You will end up spending quality time with your children at home. This can greatly help you in understanding your child’s behavior.
  • Limit their time with television and gadgets as they are known to increase in impulsive behavior and sudden emotional outbursts. Encourage outdoor activities and regulate indoor activities with television and computer.
  • Consult the therapist and prepare a healthy diet chart for your child. Motivate good eating habits in your child.
  • Encourage your child to become independent by making him/her do some simple household chores. Reward them for their good behavior and success in small tasks. Teach your child to wait and think for a moment before speaking or taking an action, whenever the situation goes out of control.


Writing is known to enhance memory and this is how journaling you can help you live a better life with ADHD. It serves as a record for you in the future when you look back at your past achievements. It encourages you to shape up your present.

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Risha Khan (author) from Bhilai, Chhattisgarh on July 25, 2020:

Thank you so much Nikhil for your encouraging feedback on my hub. Since our childhood,our parents and teachers always encouraged us to write more to memorize the lessons. Writing has always helped with memory encoding and eliminating distractions. I sincerely hope that journaling will help many people to deal with this disorder and live a productive lifestyle.

Risha Khan (author) from Bhilai, Chhattisgarh on July 02, 2020:

Thank you Natasha for reading and appreciating my efforts. I really hope that journaling will help many people to tackle this disorder. Writing is known to increase our memory and journaling serves that purpose

Risha Khan (author) from Bhilai, Chhattisgarh on June 21, 2020:

I totally agree with you, Sowrabha. Many people don't have much knowledge about this disorder. I am hopeful that my hub will help people to make their life organized, productive and manageable so that their life becomes simple. Thank you so much for your encouragement.

Risha Khan (author) from Bhilai, Chhattisgarh on June 06, 2020:

Thank you so much Vikram Sir for your invaluable feedback on my hub. Bullet journal has become very popular among teenagers and youngsters. One of the best things about it is that it is flexible. You can use it to manage your daily tasks.

I suggest that please take out some time to read my article:

Risha Khan (author) from Bhilai, Chhattisgarh on June 05, 2020:

Thank you so much, Swati for giving your time and encouraging words. I hope my hub will help the people manage their work-life balance.

Swati Khandelwal from Nainital on May 30, 2020:

Very nice and informative article to those who are suffering from this problem. Thanks for sharing

Vikram Brahma from Assam, India on May 30, 2020:

Hi Risha, very good article my friend. Yes, we all can this method. I also use this method but I try to give importance to the daily task. And I don't think and do anything else when I write daily task. Thanks for sharing.

sowspeaks from Bengaluru on May 29, 2020:

Hi Risha, ADHD is becoming fairly common these days and unfortunately it is still not too well understood. Bullet journalling seems such a simple and easy tool . Definitely can be applied by parents to make their wards life easier and used easily by the affected kids. Thanks for sharing this very useful information with us !

Nikhil Sharma from India on May 28, 2020:

Since my childhood, I had a soft crush on things like notebooks, books, and diaries. I like to draw random things on notebooks and jot down various things in an organized way. But I didn't know the concept of bullet journaling before. Thank you for bringing this new information to readers like me.

After reading your article, I can confidently say that children and teenagers undergoing ADHD will surely get a lot of benefits from it. You're really a master in your field, Ms. Risha.

Natasha Tungare from India on May 28, 2020:

This is indeed a very good method. In our pediatric department there are many kids who have ADHD. And eventually they grow up with the same. Very informative article!!

Risha Khan (author) from Bhilai, Chhattisgarh on May 28, 2020:

Thank you Prateek for your invaluable feedback on my hub. I am glad that you found it useful. Your encouragement will surely help me to write better articles.

Prateek Jain from Madhya Pradesh, India on May 28, 2020:

Thank you for sharing this valuable information Risha mam. You're turning out to be an expert of your topic. I can surely state that you have covered all the important details in this article. I really found this very informative and useful. Stay connected and keep writing. And i really liked the article tittle. It perfectly suits with the topics that you discussed in the article.

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