Break free from doomscrolling with mindful bullet journaling! Discover how a mood tracker and weekly spread can support your mental health, help you reflect, and bring structure and creativity back into your everyday life.
Introduction
Hi! I’m Martje — the creator behind @martjes.journal, where I share my love for journaling, stationery, and creative routines that support a healthy, mindful lifestyle.
In today’s fast-paced world, it’s easy to fall into the habit of doomscrolling — endlessly absorbing negative news or social media content until we feel overwhelmed, anxious, or emotionally drained. We pick up our phones looking for distraction, but instead we end up feeling worse.
What if you could use that time to create something meaningful, peaceful, and inspiring instead? Bullet journaling offers a beautiful way to reconnect with yourself, reflect on your emotions, and bring creativity back into your day.
This beautiful Journal you can find here Notebook
Ideas how Creativity can help
Bullet journaling combines mindfulness with expression. It encourages you to pause, breathe, and put your thoughts on paper. This simple act can shift your mindset from consuming to creating.
Here are some ideas to replace doomscrolling when you need a reset:
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Work on a mood tracker or weekly spread
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Create a photo memory page or collage
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Write a favorite quote or affirmation
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Prepare postcards or penpal letters (take a look at my last blog entry)
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Reflect on your month
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Try a new coloring page or doodle
Idea 1: Use a Mood Tracker to Support Your Mental Health
A mood tracker is one of the most powerful tools in your bullet journal. It helps you tune into your emotions and observe patterns that might otherwise go unnoticed. By tracking your mood daily, you gain:
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Better understanding of emotional patterns
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Insight into triggers or stressors
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A gentle push toward self-reflection
- A visual overview of your well-being over time
- This practice encourages mindfulness and makes it easier to recognize when you need a break, rest, or support.
Tip: The Archer & Olive Calliograph Pens are perfect for filling in mood tracker sections with smooth, vibrant color. Take a look here Pen
Idea 2: Create a Weekly Spread for Structure and Balance
A weekly spread is not only fun to design — it’s a powerful tool for organizing your mind and your days. When life feels chaotic, a weekly layout helps you create clarity and intention.
A well-designed weekly spread can:
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Provide structure and routine
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Make tasks and appointments visible
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Combine creative expression with practical planning
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Help you prioritize what truly matters
- Reduce overwhelm by breaking your week into manageable steps
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You can include daily boxes, habit trackers, gratitude lists, notes sections or even mini mood trackers. Add stickers, washi tape, or doodles to make your spread visually inspiring — the aim is to create a space that you want to return to throughout the week.
for example you can use washi tape
Start Creating and Scroll Less
When you catch yourself drifting back into doomscrolling, gently redirect your energy into your journal. Pick something small — just a few minutes can make a huge difference.
Try one of these quick, creative ideas:
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Print a free coloring page and enjoy mindful coloring
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Create a memory page from a recent trip or event
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Write one sentence a day for a week
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Plan your week using a fresh weekly spread
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Add a few decorative touches to an existing page
Final Thoughts
Doomscrolling drains your energy, but bullet journaling restores it. When you choose creativity over consumption, you create space for reflection, joy, and mental clarity.
If you need more ideas for not just mindlessly scrolling, feel free to check out my latest post. It’s about penpalling — a cute way of writing letters. :)
Your journal is your safe place — a space to slow down, reset, and express yourself freely.
If you’re looking for more ideas and inspiration, check out his video, and come say hello on Instagram: @martjes.journal — I’d love to share this creative journey with you. 💛
You can also share your bullet journal pages using the tags @archerandolive, @archerandolive.community, #AOShare and #archerandolive.
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