Journals and Planners for ADHD

Introduction

• Episode sponsored by Hero's Journal.
• Journals and planners can help change self-perception and improve personal organization.

Importance of Journals and Planners

• Personal story: Creator of Hero's Journal improved his academic performance using a planner.
• Journals help in setting a narrative for self-improvement and organization.

Personal Preferences

• Leuchtturm: Recommended for bullet journaling.
• Tools: Bullet Journal-specific pens, stencils, stickers (decided against regular use).
• System: Elaborate setups allowed only initially; minimal daily maintenance to avoid overwhelm.

Choosing the Right Planner

• Determine what you need it to do.
• Avoid being swayed by aesthetics; focus on functionality.
• Use planners that cater to personal needs: self-care, work-life balance.

Concepts from Hero's Journal

• Overall Quest: Long-term personal goals (e.g., building personal safety, overcoming childhood trauma).
• Daily Quest: Short-term objectives supporting the overall quest.
• Morning Insights: Box for morning revelations and reflections.

Structure and Layout

• Personal To-Dos: Limited to two lines to avoid overload.
• Hexagons Representation: Different aspects of self, including inner child work.
• Daily Check-ins: Personal wellbeing, family, friends.
• Monthly Planning: To categorize "now" or "not-now" tasks.

Benefits of Journaling

• Validates personal identity and priorities.
• Aids in memory retention and personal growth.
• Provides a tangible record of progress and experiences.

Challenges for ADHD

• Consistency is difficult; requires adaptation and personalization.
• Journals assist in long-term thinking and mitigating cognitive distortions.

Community Insights

• Many struggle to find suitable journals; adaptations are common.
• Diverse tools: Happy planners, bullet journals, digital tools like Trello.

Features of Hero's Journal

• Prioritization: Helps focus on important tasks.
• Schedule Tracking: Keeps track of time commitments.
• Gratitude Section: Encourages positive reflection.
• Allies and Threats: Identifies supports and obstacles.

Conclusion

• Hero's Journal available for free download for those interested.
• Emphasizes living in alignment with personal values.
• Encourages engagement and exploration of personal journaling styles.