If you’re yearning for a creative outlet to combat boredom, go ahead and pick up a pen and
breathe new life into your experiences through journaling.
This isn’t going to be your typical “how-to” guide that you can Google for a list of tips.
Instead, I’ll share my personal and professional history with journaling, as both an artist and a practicing Art Therapist. Now, let’s get into a comfortable seated position and demystify the art of journaling together.
Discovering the Joy of Journaling
I first became interested in journaling when I was nineteen years old. I had recently moved to
Vancouver and was chronicling my life. My style of writing back then was dramatic, idyllic, romantic, and perhaps a bit cringe-worthy. My queer realization didn’t happen overnight—some might even say I was a ‘late bloomer.’ Looking back at my journal from December 6th, 2009, though, the clues were all there:
“I just drifted off wondering if in my life I need a lesbian experience or not.”
Back then I would write in my journal when I needed a creative outlet or when something worth noting had happened.
The Sketchbook Chronicles
Sometime around 2014, my habit of journaling faded as I returned to school for Fine Arts, where my creative focus shifted to making art. Yet, in many ways, my sketchbooks became a new form of journaling. Through them, I transcended traditional written entries, using the pages as a space for self-reflection, self-expression, and exploration. They preserved moments, ideas, and art-making experiences in a raw and authentic way.
Looking back, my relationship with sketchbooks had always been deeply personal. Even in high school, I found comfort in filling their pages with imagery that spoke to my emotions and thoughts. I remember one moment in particular: someone once commented that my drawing was “disturbing,” and I was secretly delighted. Not because I felt disturbed at that moment (though those feelings are a normal part of being human), but because I often found beauty in the unsettling.
The Bullet Journal Revelation
Over the years, my approach to journaling had changed, shifting from written entries to sketchbooks and, eventually, to new forms I had yet to discover. When I was in my second year of practicum for my art therapy training, a client asked if she could bring in her bullet journal to one of our sessions. It was the first time I had heard of bullet journaling. Here I was working towards a Master’s of Art Therapy and I had been completely oblivious to this updated version of journaling.
To some, the bullet journal is considered a methodology that combines mindfulness with productivity systems to help you stay organized and lead an intentional life. Before my next session with the client, I went down the rabbit hole of what bullet journaling was. I suddenly felt overwhelmed and out of touch. There was a massive amount of content on aesthetic-looking bullet journals and it felt intimidating. So, for the time being, I set aside the idea of creating one for myself.
Creating a Visual Journal
The desire for a personal creative space outlet has never fully left me. On my 30th birthday, a dear friend—an incredibly talented artist—gifted me a sketchbook with one rule: I wasn’t allowed to use it for work. To put that into context, I was working at a private clinic making art with children who were in therapy because of deeply distressing events they experienced or witnessed. Due to the intensity of my work, my own artistic practice had completely dropped away.
I decided to title this new sketchbook “My Soul Searching Visual Journal,” which combined both visual and written forms of journaling. I do not consider it my main source of journaling, but I like adding to it from time to time. It is my go-to place for recording my interests and bigger themes in my life.
Some of these interests include tarot, manifestation, astrology and, of course, keeping track of queer serendipity.
How else was I supposed to know if meeting that girl at HerShe during Vancouver Pride was a sign from the universe?
Not that it mattered in the end—clearly, the universe had even better plans, since I’m now in a loving relationship. All jokes aside, this journal helps me manifest personal growth and process the bigger patterns in my life. I’m grateful to have it as a creative outlet.
Habit Trackers and Personal Growth
Over time, I realized that creative journaling wasn’t just about self expression—it could also be a powerful tool for personal growth. That became even clearer when I started using a habit tracker. It wasn’t until March 1st, 2020, that I created my first habit tracker on bullet journal paper. I wanted something that was both aesthetic and functional to help me understand my habits. I wanted to keep track of my sleep, energy, stress, water intake, steps, exercise, self-care, creativity, and chores.
On the back I would write down a title, gratitude and accomplishment for each day of the month. On one hand, I was highly ambitious; on the other, it felt casual and low-pressure, so I wasn’t overly stressed about it.
That said, my habit trackers were far from perfectly filled out. Some months, my sheets would be half-filled or missing altogether, others I would have periods where I stopped the habit, and sometimes I guessed because of poor memory.
At the end of 2020, I reviewed my progress. Despite the chaos of the year, I had meditated 30 times, stayed calm in a crisis, learned a ukulele song, charged a car battery, tried making tofu from soybeans, went 10 days without streaming TV or movies and 14 days without social media.
Through trial and error, I eventually found a formula that worked for me, and over the past five years, I’ve successfully tracked over 40 months of habits.
Embracing a New Journaling Style
Even though I had a solid system in place for tracking my habits, I was still open to refining and evolving my approach. In September 2021, after quitting my job in Manitoba and moving back to Vancouver to further my career, I began using another journal I was gifted. It helped me stay organized as I navigated this new chapter. Then a few months later, I stumbled upon a journaling formula that deeply improved my mental health and transformed how I approached journaling.
This new style involved reflecting on my gratitude, small accomplishments, feelings, manifestations, to-do lists, and insights—ushering in a more holistic approach to self-reflection and growth.
The Bullet Journal Fusion
At some point, I decided to bite the bullet (pun intended) and invest in my first bullet journal. My goal was to combine my calendar, habit tracker, and daily journaling style into one place. The process of filling it out has become a sacred ritual—one that I intentionally carve out time for everyday. It’s not only about being organized; I view it as a tool for supporting my mental health as it provides me with clarity, structure, and self-reflection.
Overcoming Limiting Beliefs About Journaling
The point of sharing all of this? Well, I believe each of us carries a unique history entwined with journaling that can be helpful. Exploring this can help you discover who you you are and who you want to become.
Ask yourself: what memories surface when you think about journaling? And what has stopped you from keeping this habit up or, perhaps, starting in the first place?
Reflecting on these questions might just help you uncover the barriers and limiting beliefs that may have impeded your ability to form this habit. By understanding these challenges, you can begin to release any preconceived notions and embrace a fresh perspective to reignite your motivation for this creative practice.
Some of the main challenges individuals can face when trying to restart their journaling habit can include: lack of time, perfectionism, writer’s block, self consciousness, lack of inspiration, overwhelm, shifting priorities, lack of accountability, self-resistance, or negative past experiences with journaling. Even if it’s a combination of these things, once you identify what it is, you may find it is easier to start coming up with a solution to them.
Connecting to Your Why
Something I have learned is that it is okay and normal to struggle with consistency in journaling. What has helped me is knowing why I want to journal. Journaling has played a significant role in my personal growth and self-reflection. It has been a powerful tool for my mental health, helping me navigate difficult situations and cultivate a more mindful approach to my daily life. Reigniting your journaling practice can simply begin with your intention to start again. From a spiritual perspective, the attention and energy you give to something will help make the next steps easier. For example, I think of my journaling practice as a non-negotiable and sacred part of my day. Having this intention helps me to journal on average 5 times a week.
However, I also release self-judgement and criticism when life naturally gets in the way.
The reality is some weeks I may have two entries and others seven. What I find really comforting is my journal is always there whenever I’m ready to pick the habit back up. And if you’re feeling hesitant or experiencing writer’s block, know that’s completely normal and okay!
One of the reasons I wanted to share my personal experience with journaling is to emphasize that it can take many different forms and styles. As you embark on your journaling adventure, remember to find a style that resonates with you, have fun, and experiment. I learned I’m more likely to journal if I set my alarm an hour earlier in the morning. However, what works for me might not work for you. Whichever way you get there is valid! Let go of perfectionism and embrace failure.
Getting Started
If you’re new to journaling, start small. Consider a simple daily practice like noting one thing you’re grateful for, writing an affirmation, or checking in with your emotions. A helpful exercise could be the Rose, Thorn and Bud practice—where you reflect on something positive (rose), something challenging (thorn), and something you’re looking forward to (bud). The key is to choose a prompt that feels mindful and manageable. Remember, even the smallest entry can bring value to your day, and the consistency will build over time. As you begin this practice, remember there’s no right or wrong way to do it—just the space to explore and reflect at your own pace.
Mental health with Jillian Bagan
Jillian Bagan (she/they) is a contributing writer to Bored In Vancouver. Jillian is committed to supporting clients with compassion, focusing on their strengths, goals, and abilities. They foster a collaborative, safe space where clients feel empowered to trust their intuition, find solutions, and achieve growth and healing through Art Therapy.
