Self care journal: hoe maak je het en wat heb je eraan?

Nederlandse self care journal

Een blogpost? Ja écht. Het is ongeveer 9 maanden geleden dat er een nieuw artikel verscheen op mijn blog. In die tijd is er een hoop veranderd, zoals een nieuw huis. Maar mijn liefde voor schrijven, fotograferen en Photoshop is onveranderd. Reden genoeg om het bloggen langzamerhand weer eens op te pakken. Vandaag deel ik hoe je een ‘Self Care Journal’ maakt. Ik gebruik mijn self care journal nu een maand om mijn gezondheid bij te houden en het bevalt me heel goed!

Wat is een Self Care Journal?

De term ‘self care’ is helemaal happening. Logisch, want het is enorm lastig om werk, school, misschien zelfs kinderen en een sociaal leven te balanceren. Vooral als je ook genoeg slaap wil pakken, gezond wil eten en er een beetje levendig uit wil zien. Vaak schiet één van die dingen of zelfs meerdere dingen erbij in. Het is lastig om dan tijd voor jezelf te reserveren als je eigenlijk zoveel moet. En als je dan een uur of avond voor jezelf hebt, hoe laad je jezelf dan weer op? Waar krijg jij energie van? Of wat brengt jou juist tot rust?

Een self care journal is een zelfgemaakt boekje dat zich focust op jouw mentale gezondheid. Het brengt jouw ultieme ‘self care needs’ in kaart. Je kan bijhouden hoe je je voelt, wat je kan doen als je je niet zo goed voelt of dingen van je afschrijven. Je kan hem helemaal naar jouw wens maken met handletteren, leuke stickers of allerlei kleurtjes. Een ‘echte’ bullet journal heeft vaak vaste regels. Het wordt gebruikt als agenda, planner, to do list of een ultieme guide voor je dagelijks leven. Om die reden ben ik daar eigenlijk nooit mee begonnen. Het voelde altijd als iets dat energie kost in plaats van oplevert. Natuurlijk hoeft het niet volgens het vaste stramien, maar een self care journal leek me iets laagdrempeliger. Daarom leek het me leuk om hiermee te starten.

self care journal quote

Mijn self care journal

Ik heb eerder een boekje van MUS gekocht (met een hippe botanische kaft), maar begrijp eerlijk gezegd de hype er niet zo van. Bij mij drukte het papier erg door en vond ik € 15,- wel erg veel geld. Daarom heb ik er eentje aangeschaft van de Action. Ik geef toe, het is niet helemaal hetzelfde. Zo is de kaft afschuwelijk versierd met grote rozen inclusief schitterende steentjes. Daarom heb ik het boekje gekaft, zodat ik daar niet de hele tijd tegenaan hoef te kijken (bedankt middelbare schooltijd!). Het papier hiervan drukt nauwelijks door en net als bij MUS zitten er een aantal voorbeelden in. Goed genoeg om te kijken of het wat voor me is!

Omdat dit de eerste keer is dat ik een self care boekje maak, heb ik een héél veel inspiratie opgedaan via Pinterest, YouTube en Instagram. Ik ben zelf geen fan het strikte, vastgelegde structuurtje dat vaak bij bullet journals het geval is, dus ik heb alleen dingen gemaakt die ik ook daadwerkelijk handig vind. Een onderdeel dat ik vaak zag terugkomen was een ‘mood tracker’. Hierbij hou je dagelijks bij hoe je je voelt. Ik zag ook nog andere trackers waarbij je bijvoorbeeld je slaap, sport routine of meditatie in bijhoudt. Maar die hoeveelheid aan trackers leken me iets teveel van het goede. Een zelfbedachte pagina is de ‘Happy Dates’. Hier noteer ik alle leuke dingen die er deze maand op de planning staan! Verder schrijf ik er vooral positieve quotes, handige tips en leuke dingen in op.

spread self care journal

Maandoverzicht bullet journal
Als je wil kan je per maand een pagina maken zodat je een duidelijk overzicht hebt. Dit is vooral handig als je maandelijks dingen bijhoudt. Maar dit hoeft natuurlijk niet.

Happy dates in mijn journalSpread van mijn bullet journal  Moodtracker van mijn self care journal  Positieve dingen per dag opschrijven in een bullet journal
Een pagina waarbij ik alle positieve dingen opschrijf van die dag.

Podcast lijst en positieve affirmaties
Een overzicht van alle podcasts die ik wil beluisteren. Heb jij nog aanraders? Op de andere pagina staan positieve affirmaties  voor als ik me een keer niet zo happy voel.

Wat je kan doen als je je niet goed voelt

Zoals je ziet is mijn journal vooral een verzameling van handletteren, gekleurde tekeningen en lijstjes. Eigenlijk is alles positief en gaat het erom dat ik handvaten heb voor als ik me iets minder goed voel. Daarnaast werkt het voor mij ook heel rustgevend om een pagina te maken. Pas wel op dat je niet te enthousiast wordt. Op een gegeven moment had ik allemaal ideeën en wilde ik ze allemaal tegelijk uitvoeren. Enthousiast zijn is leuk, maar het werkt (voor mij althans) best wel demotiverend als het niet in één keer lukt. In het maken van een spread zit best wel wat tijd.  Zie het dus niet als iets dat ‘moet’, maar juist iets dat mag. Ik doe het zelf terwijl ik een podcast luister of een serie kijk. Dat maakt het leuker en makkelijk om ermee te beginnen en het ook vol te houden.

Stapels van notitieboekjes

Wat heb je nodig voor een self care journal?

Allereerst heb je een notitieboekje nodig. Je kan een ‘echte’ bullet journal hiervoor gebruiken, deze hebben dotted papier (in plaats van lijntjes of een raster). Zo heb je een handvat voor het tekenen/schrijven. Bullet journals zijn er in allerlei verschillende prijscategorieën. De populaire MUS boekjes kosten al gauw € 12,-. Deze boekjes zijn erg populair onder fanatieke bullet journal makers. Ze hebben een stevige kaft, handige voorbeelden en extra dik papier zodat kleuren niet doordrukken. Maar je vindt ze ook goedkoper bij bijvoorbeeld de Action. Mocht je niet zeker weten of een bullet journal iets voor jou is, dan kan je natuurlijk ook een normaal notitieboekje gebruiken.

Qua benodigdheden vind ik zelf potloden en fineliners enorm handig. Verder kunnen de volgend dingen fijn/leuk zijn om te gebruiken:

  • Liniaal
  • Passer
  • Kleurpotloden
  • Fineliners
  • Brush pennen (voor bijvoorbeeld handletteren)
  • Markers
  • Stickers

spullen voor handletteren

Wat ik écht gebruik voor mijn bullet journal

Hierboven zie je wat ik ongeveer gebruik voor mijn bullet journal. Een deel had ik al in huis omdat ik ook graag handletter. Ik vind zelf goede fineliners het belangrijkste. De rest is vooral leuk om je self care journal mee te versieren. Op de foto zie je:

  • Faber Castell Ecco Pigment stiften in twee verschillende diktes (0,2 mm en 0,5 mm).
  • Faber Castell tekenstiften met brushstift  (deze heb ik gekregen voor Sinterklaas van mijn broer).
  • Edding Calligraphy pennen (Ik heb deze denk ik gekregen want ik zie op Bol.com een prijs van €80 staan!)
  • Brush pennen Ecoline
  • Gekleurde fineliners van de Hema
  • Metallic brushpennen van de Action

Overige spullen zoals de passer, liniaal, puntenslijper, normale potloden, kleurpotloden en metallic brushpennen zijn allemaal van de Action

Ideeën en inspiratie

Gebruik vooral Pinterest, YouTube of Instagram voor inspiratie! Leuke ideeën zijn bijvoorbeeld lijstjes met jouw positieve eigenschappen, challenges van Pinterest of een ‘slaap tracker’ om inzicht te krijgen in jouw slaapritme. Kijk ook vooral bij andere handige artikelen zoals:

Ik zag trouwens in het ‘Vertellis dagboek‘ ook een leuke pagina staan die ik wil verwerken in mijn boek. Als je op de link klikt dan kan je het boek inkijken. Ik zag een pagina waarop je beschrijft wat er die dag goed ging, wat er beter kon en wat je motiveert. Dit lijkt me ook een leuke pagina om toe te voegen aan mijn journal.

Mocht je trouwens meer inspiratie willen, dan kan je ook mijn Pinterest board bekijken. Hier pin ik alle leuke dingen die ik voorbij zie komen op Pinterest!

Heb jij een bullet journal of self care journal? Zo ja, wat is jouw gouden tip om ermee door te gaan? Ik hoor het graag!

Dit artikel bevat affiliatelinkjes. Hierdoor krijg ik een mini percentage als jij iets koopt via de link.
Bedankt voor je support!

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