Using Bullet Journals to Organize Tasks: A Time Management Hack for Individuals with ADHD

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: February 23rd, 2025 | Estimated Read Time: 3 min

Managing time effectively can be particularly challenging for individuals with Attention Deficit Hyperactivity Disorder (ADHD). The constant influx of thoughts, difficulty maintaining focus, and susceptibility to distractions often lead to missed deadlines and overlooked tasks. However, bullet journaling, a customizable organizational system, has emerged as a practical tool to address these challenges (Carroll, 2018; Ramsay, 2010).

Understanding Bullet Journaling

Bullet journaling, developed by Ryder Carroll, is a flexible method that combines task lists, calendars, and notes into a single, personalized system (Carroll, 2018). This adaptability is especially beneficial for individuals with ADHD, as it allows them to tailor the journal to their unique cognitive styles and organizational needs (Barkley, 2015).

Benefits of Bullet Journaling for ADHD

1. Externalizing Thoughts to Reduce Mental Clutter

Individuals with ADHD often experience racing thoughts and mental clutter, which can impede focus and productivity. By writing down tasks, ideas, and reminders, bullet journaling helps externalize these thoughts, reducing cognitive load and enhancing clarity (Pennebaker, 2018).

2. Breaking Down Tasks into Manageable Steps

Procrastination and overwhelm are common among those with ADHD, particularly when faced with large projects. Bullet journaling enables users to decompose complex tasks into smaller, actionable steps, making them more approachable and less intimidating (Ramsay, 2010).

3. Visual Tracking of Habits and Progress

Consistency in daily routines can be challenging for individuals with ADHD. Incorporating habit trackers into a bullet journal provides a visual representation of activities such as medication adherence, exercise, or sleep patterns, facilitating self-monitoring and reinforcing positive behaviours (Barkley, 2015).

4. Customization to Suit Personal Needs

The flexibility of bullet journaling allows users to design layouts that align with their personal preferences and challenges. This may include colour-coding tasks, using symbols to denote priority levels, or creating dedicated sections for brainstorming and reflections (Carroll, 2018).

5. Encouraging Regular Review and Reflection

Regularly updating and reviewing the bullet journal fosters self-awareness and accountability. This practice helps individuals with ADHD assess their progress, adjust goals, and refine organizational strategies, leading to improved time management and productivity (Ramsay, 2010; Emmons & McCullough, 2003).

Implementing Bullet Journaling Strategies

1. Start Simple

Begin with basic layouts to prevent overwhelm. As familiarity with the system grows, additional elements such as goal-setting pages or mood trackers can be incorporated (Carroll, 2018).

2. Establish a Consistent Routine

Integrate journaling into daily routines by setting aside specific times each day for updates. Consistency reinforces the habit and enhances the journal's effectiveness as an organizational tool (Barkley, 2015).

3. Utilize Visual Cues

Incorporate visual elements like colour-coding, symbols, or stickers to differentiate tasks and highlight priorities. These cues can make the journal more engaging and easier to navigate (Kahl et al., 2012).

4. Incorporate Mindfulness Practices

Adding sections for gratitude, reflections, or mood tracking can promote mindfulness and emotional regulation, addressing common emotional challenges associated with ADHD (Emmons & McCullough, 2003).

5. Adapt as Needed

The bullet journal is a dynamic tool. Users should feel empowered to modify layouts and strategies to better suit their evolving needs and preferences (Carroll, 2018).

Psychological Insights Supporting Bullet Journaling

1. Strengthens Executive Functioning

Research indicates that externalizing information through writing can alleviate the burden on working memory, enhancing focus and reducing mental clutter (Pennebaker, 2018; Barkley, 2015). Additionally, bullet journaling supports the development of executive functioning skills, such as planning and prioritization, which are typically areas of difficulty for individuals with ADHD (Ramsay, 2010).

2. Triggers Dopamine Release

ADHD brains have lower dopamine levels, which can affect motivation and reward processing. Checking off tasks in a bullet journal releases dopamine, creating a positive feedback loop that reinforces productivity (Barkley, 2015).

3. Engages Multiple Cognitive Processes

Writing by hand engages brain regions associated with information retention and comprehension. Compared to digital note-taking, this tactile process enhances memory recall and reduces anxiety, making bullet journaling a therapeutic practice (Pennebaker, 2018).

Conclusion

Bullet journaling offers a versatile and effective strategy for individuals with ADHD to manage time and tasks more efficiently. Its customizable nature allows for personalization, promoting better organization, enhanced focus, and a greater sense of control over daily activities. By integrating psychological principles that support externalization and visual processing, bullet journaling serves as a practical tool for improving the quality of life for those navigating the challenges of ADHD (Carroll, 2018; Barkley, 2015; Ramsay, 2010).

If traditional planners have not worked and digital tools feel overwhelming, bullet journaling may provide the structured yet flexible system needed to stay organized and motivated.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

• Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment. Guilford Publications. https://www.guilford.com/books/Attention-Deficit-Hyperactivity-Disorder/Russell-Barkley/9781462538874
• Carroll, R. (2018). The Bullet Journal Method: Track the Past, Order the Present, Design the Future. Penguin Random House. https://www.penguinrandomhouse.ca/books/562034/the-bullet-journal-method-by-ryder-carroll/9780525533337
• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.84.2.377
• Kahl, K. G., Winter, L., & Schweiger, U. (2012). The third wave of cognitive behavioural therapies: What is new and what is effective? Current Opinion in Psychiatry, 25(6), 522-528. https://journals.lww.com/co-psychiatry/Abstract/2012/11000/The_third_wave_of_cognitive_behavioural_therapies_.7.aspx
• Pennebaker, J. W. (2018). Expressive writing in psychological science. Perspectives on Psychological Science, 13(2), 226-229. https://journals.sagepub.com/doi/full/10.1177/1745691617707315
• Ramsay, J. R. (2010). CBT for adult ADHD: Adaptations and hypothesized mechanisms of change. Journal of Cognitive Psychotherapy, 24(1), 37-45. https://psycnet.apa.org/record/2010-13523-004