How to Utilize a Planner for Better Mental Health

When life feels overwhelming and there’s so many things pulling for your attention prioritizing your mental health has become increasingly challenging. One simple yet effective tool that can help you manage your mental well-being is a planner.

Many times I start my clients with a way to visualize their values. You can quickly start feeling lost if you are in a season of discovering yourself, what our purpose is and how we are wired. I love walking a client through thinking about what their values are and how their life goals connect with those things. Many times, this is connected with a theory called Didactic Behavioral Therapy (DBT).

What is Didactic Behavioral Therapy

Didactic Behavioral Therapy (DBT) is a therapeutic approach that combines cognitive-behavioral techniques with mindfulness strategies to help individuals manage their emotions and behaviors more effectively. In the context of goal setting, DBT emphasizes the importance of understanding one’s values and aligning goals with these core principles. By exploring what truly matters to you, DBT helps clarify your purpose and motivations, making it easier to set meaningful and achievable goals. The structured nature of DBT encourages breaking down larger goals into smaller, manageable steps, which can reduce feelings of overwhelm and increase the likelihood of success. This methodical approach not only fosters a greater sense of accomplishment but also enhances overall mental well-being by promoting a balanced and fulfilling life.

Writing down your values each year and then your goals progress every day, week, month is a great place to start. Here’s how using a planner can contribute to better mental health:

Structure and Routine

A planner helps you organize your day, providing a clear structure and routine. This structure can reduce anxiety and stress by giving you a sense of control over your daily activities. When you know what to expect, you can prepare yourself mentally and physically, leading to a calmer state of mind.

Goal Setting and Achievement

Setting goals and tracking your progress in a planner can be incredibly motivating. When you set realistic and achievable goals, you create a roadmap for success. Each small accomplishment boosts your confidence and morale, which positively impacts your mental health.

Time Management

Effective time management is crucial for reducing stress. A planner allows you to allocate time for work, relaxation, and hobbies, ensuring a balanced lifestyle. By scheduling your tasks, you can avoid last-minute rushes and the associated stress, leading to a more peaceful and productive day.

“Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.”

— James Clear, Atomic Habits

Prioritization

A planner helps you prioritize tasks, focusing on what’s most important. By breaking down your to-do list into manageable chunks, you can tackle one task at a time without feeling overwhelmed. This methodical approach can significantly reduce feelings of anxiety and improve your mental clarity.

“Every action you take is a vote for the type of person you wish to become.”

— James Clear, Atomic Habits

Reflection and Mindfulness

Many planners include sections for reflection and mindfulness. Taking a few moments each day to jot down your thoughts, gratitude, and reflections can help you process emotions and experiences. This practice fosters self-awareness and emotional regulation, contributing to overall mental well-being.

A recent article in the Journal of Positive Psychology titled “The Therapeutic Benefits of Journaling” highlights the profound impact of journaling on mental health. The study found that individuals who engaged in regular journaling experienced significant reductions in stress and anxiety levels. By providing a safe space for self-expression, journaling allows individuals to process their emotions, gain insights into their thoughts, and develop a clearer understanding of their experiences. The act of writing enables cognitive processing, which can lead to improved emotional regulation and a sense of control over one’s mental state. Additionally, journaling has been shown to enhance mood, boost self-esteem, and promote overall psychological well-being, making it a valuable tool for anyone looking to improve their mental health.

Physical Health Tracking

Some planners come with sections to track your physical health, including exercise, meals, and sleep. Maintaining good physical health is closely linked to mental well-being. By keeping track of these aspects, you can ensure you’re taking care of your body, which in turn supports a healthy mind.

Tracking your fitness can significantly enhance your overall health, as highlighted in a recent article from the Journal of Medical Internet Research. The study found that individuals who consistently monitored their physical activity, diet, and sleep patterns through fitness trackers or mobile apps experienced notable improvements in their health outcomes. By providing real-time feedback and data, these tools help users set realistic goals, stay motivated, and maintain accountability. The act of tracking also encourages mindfulness about daily habits and behaviors, leading to more informed decisions that positively impact physical and mental well-being. Furthermore, the data collected can be shared with healthcare providers, allowing for personalized advice and interventions to optimize health and prevent chronic diseases.

Reducing Information Overload

In the digital age, we are bombarded with information from multiple sources. A planner can help you declutter your mind by providing a dedicated space to jot down important information, deadlines, and reminders. This reduces the cognitive load on your brain, allowing you to focus better and feel less overwhelmed.

Research on Writing Down Notes to Declutter Your Mind

1. Cognitive Offloading:
   • Study: “Cognitive offloading” by Risko, E. F., & Gilbert, S. J. (2016)
   • Findings: Writing down information allows individuals to offload cognitive tasks, reducing mental clutter and freeing up cognitive resources for other tasks.
2. Memory and Learning:
   • Study: “The Pen Is Mightier Than the Keyboard: Advantages of Longhand Over Laptop Note Taking” by Mueller, P. A., & Oppenheimer, D. M. (2014)
   • Findings: Handwriting notes enhances memory retention and comprehension compared to typing. This process helps in better organizing thoughts and reducing mental overload.
3. Emotional Regulation:
   • Study: “Expressive Writing and Health: Self-Regulation of Emotion-Related Experience, Physiology, and Behavior” by Pennebaker, J. W. (1997)
   • Findings: Expressive writing helps individuals process emotions, leading to improved emotional regulation and mental clarity. This can reduce the feeling of being overwhelmed by thoughts and emotions.
4. Stress Reduction:
   • Study: “The Effects of Writing About Stressful Experiences on Symptom Reduction Across Clinical Populations: A Meta-Analysis” by Frisina, P. G., Borod, J. C., & Lepore, S. J. (2004)
   • Findings: Writing about stressful experiences has been shown to reduce symptoms of stress and improve mental health. This act of writing helps in organizing thoughts and reducing mental clutter.
5. Mindfulness and Reflection:
   • Study: “Mindfulness-Based Stress Reduction and Health Benefits: A Meta-Analysis” by Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004)
   • Findings: Reflective writing, often used in mindfulness practices, helps in enhancing self-awareness and mental clarity. This practice supports decluttering the mind by promoting a focused and calm mental state.
6. Executive Functioning:
   • Study: “Working Memory and Executive Functioning: The Role of Goal Setting and Planning” by Diamond, A. (2013)
   • Findings: Writing down tasks and goals improves executive functioning by aiding in planning and goal setting, thereby reducing cognitive load and mental clutter.

Overall, the act of writing down notes and thoughts has been consistently shown to help declutter the mind, enhance memory, improve emotional regulation, reduce stress, and support better executive functioning.

Where to find a planner with a focus on cognitive reframing and exploring values.

I started using a planner in 2019 after being married, starting a national radio feature, and starting graduate school. I am so glad I did, because when 2020 happened, I had systems in place to keep track of life amidst a global crisis. Since then I tried many different types of planners. I found out a few things.

1. There was not enough space to journal or keep notes for each day.
2. Most planners focused on goal setting but didn’t have wellness or mental health prompts.
3. If there was a daily planner those planners only covered 3 months, (Instead of 6 months like the Abundantly More Daily Planner)

I had a system that included a planner + a journal. I realized that I didn’t enjoy bringing two notebooks around which meant that often I wasn’t spending time journaling. When I had a baby I also needed to simplify my life. I had bottles and diapers to put in my bags now! I didn’t need two note books. That’s why I created the Abundantly More Daily Planner. It’s a journal + a planner all in one. There’s goal setting, wellness planning, cognitive reframing, bullet journals and more in the Abundantly More Daily Planner. I hope you enjoy it as much as I am enjoying the journal.

Incorporating a planner into your daily routine can have profound benefits for your mental health. From providing structure and reducing stress to fostering mindfulness and goal achievement, a planner is a versatile tool that can help you master your mind and lead a more balanced, fulfilling life. So why not give it a try and see how it can transform your mental well-being? Try the Abundantly More Daily Planner today.