We’ve already written before about the benefits of journaling, especially for neurodivergent teens. Keeping a journal can help your teen or young adult organize thoughts, build mental discipline, and track progress over time.
However, journaling may not be everyone’s cup of tea. It can be hard to stick with it, and some people may feel like their thoughts are not worth documenting.
The good news is that there are several alternatives to journaling that can help you be more productive, focused, and organized.
In this blog post, we’ll explore some of the creative ways that you can encourage your teen to try journaling activities without the need for a traditional diary.
Click here to jump to the TL;DR summary.
Why is Journaling So Effective for Neurodivergent Individuals?
Neurodivergence can have its challenges, especially if you find that you struggle with managing your time, staying organized, and focusing on tasks. Your teen may also struggle with regulating emotions or with impulsivity.
One particular strategy that has been proven to be helpful is journaling. It may sound simple, but it can help with some forms of neurodivergence, including life with ADHD or autism.
For example, a journal can help to create a sense of routine and structure. This can regulate hyperactivity and impulsivity. Even if it’s just writing down plans and activities for the day or week, keeping track of what happened throughout the day in a journal format can be incredibly helpful.
It can also facilitate a better sense of self-awareness. Journaling can provide your teen or young adult with a way to reflect on your emotions, thoughts, and behaviors. By getting to know patterns, triggers, and strengths, it’s possible to learn more about and how to manage some of the challenges your teen may encounter at home, school or with social relationships. This self-awareness can lead to personal growth, improved mood, and more effective daily routines.
Finally, journaling can improve focus and concentration by helping overcome distractions. It can improve cognitive skills like focus, memory, and processing speed, and can even help alleviate stress and anxiety.
Instead of letting thoughts, feelings, and ideas run rampant, journaling allows you to channel them into an orderly, methodological, and structured outlet.
Alternatives to Journaling for Neurodivergent Teens
Journaling is an incredible form of therapy that many people use to keep their thoughts organized and stress levels low. But if your neurodivergent teen or young adult finds that sitting down and jotting down thoughts is a challenge, don’t sweat it – there are alternatives. Here are some of the best.
1. Create a Video Journal
Speaking thoughts on camera can be an excellent way for your teen or young adult to organize their thoughts. With video they can re-watch to see what points they may have missed or overlooked.
The beauty of this method is that it can work for anyone, and you don’t need any extra equipment besides a smartphone or camera.
2. Try Voice Note
Similar to the smart notepad, you can also try voice notes. Just use your phone’s built-in microphone, and record your thoughts on the go. Your smartphone will convert all of your voice recordings into text.
After all, the main concern with relying solely on voice notes is the lack of organization. However, if you discuss your thoughts verbally and convert them to text, it can be an effective way to keep track of all of your ideas.
3. Use a Planner (or “The Anti-Planner”)
Another excellent alternative to journaling can be organizing your thoughts by using a planner or The Anti-Planner by Dani Donovan. The best way is to make a to-do list, and according to which tasks need immediate attention on that particular day.
It’s a good idea to write down the time and place where you need to be and everything you have to get done that day. It will make it easier to keep track of everything and to stay focused.
4. Type Up a Word Doc
The beauty of doing this is that it can offer more space for brainstorming than traditional journaling.
Since it’s a digital document, one can also use different methods of organization as compared to jotting down thoughts on paper. The ability to create headings, bullet points, subheadings, and so much more can help keep one’s thoughts organized.
5. Use a Doodle Book
For those with a creative streak, a doodle book can be a fantastic alternative to traditional journaling. Instead of writing out your thoughts, you can express yourself through drawing, coloring, painting, or any other form of artistic expression.
By taking the pressure off of writing and instead focusing on creativity, you can more easily tune out distractions and perform a calming and productive activity.
6. Make a Scrapbook
While journaling is often about capturing memories and reflecting on them, a scrapbook can be an excellent substitute.
By including pictures, mementos, and written captions, your teen can tell a story in a way that feels more tangible and less overwhelming than sitting down and writing out your feelings.
Plus, it’s a great way to practice organization and planning if that’s an area where you struggle.
7. Create a Blog
If you prefer writing, but the act of journaling feels too daunting, why not start a blog?
This way, you can write about your thoughts and experiences, share your story with others, and connect with like-minded individuals.
Plus, it allows for more flexibility in terms of when and where you write, making it easier to fit into your busy schedule.
8. Write Yourself Emails
If you struggle with being accountable to yourself, writing yourself an email can be an effective way of tracking your progress and reflecting on your experiences.
You might write an email to yourself each night recounting your day, or send yourself reminders or affirmations when you need them most. The act of sending an email can give you the sense of accomplishment you might not get from traditional journaling.
9. Make Lists
Making lists can be a helpful tool for staying organized and focused. But lists can also be a way to express yourself and reflect on your thoughts and feelings.
For example, you might make a list of things that make you happy, things you want to try, or things you’re grateful for. By making lists in a creative and structured way, you can effectively journal while staying engaged and productive.
10. Create a Collage
Cut and paste from magazines, print out pictures from the internet and arrange them in a way that represents your thoughts and feelings. You could even categorize the images or create multiple collages for different moods. The creativity and physicality of collaging can be an excellent outlet for those who need tactile stimulation.
11. Write Poems
If sitting down and writing long paragraphs is daunting to you, try writing poems instead. With a limited amount of space, the pressure to fill the page is alleviated and allows for more focus on choosing specific words to convey your emotions. Plus, poetry can be a fun and expressive way to document your thoughts.
12. Jot Down Your Mood
Instead of writing down everything that comes to mind, simply jot down your mood throughout the day. This way, you can look back at your day and get a glimpse into how you felt at different times. It doesn’t have to be a novel, just a few words or a color that represents how you were feeling.
13. Make a Mind Map
Mind mapping is a visually stimulating way to get your thoughts down on paper. Start with a central idea and branch out into other ideas and thoughts that come to mind. The non-linear format of mind mapping can be beneficial for neurodivergent teens as it is less structured than traditional note-taking or journaling.
14. Try Movement-Based Therapy
For those who find sitting down and writing in a journal to be a struggle, movement-based therapy can be a great alternative. Walking, running, or any other form of exercise can be a meditative and therapeutic way to process your thoughts and emotions while releasing endorphins.
15. Use an App to Track
You can also use an app to track your feelings and emotions.
A great app for this is MoodKit. This app is designed to help you identify and track your mood, as well as the thoughts and behaviors that affect it. With features like thought restructuring and positive activities, MoodKit can help you break down negative thought patterns and create healthier habits.
16. Try Meditation
Meditation is a powerful tool for reducing stress and improving mental clarity. There are numerous guided meditation apps that can make the practice more accessible, such as Headspace and Calm.
Start with just a few minutes per day and work your way up as you become more comfortable. It’s a great way to reduce anxiety and improve productivity.
For a simple mindfulness activity to try with your teen, check our Body Scan exercise from The Real Life Executive Functioning Workbook (coupon code LSA20 for 20% off).
17. Make Gratitude Lists
Practicing gratitude has been shown to have numerous mental health benefits. One way to incorporate gratitude into your routine is by creating gratitude lists.
Each day, write down three to five things that you are grateful for. This simple practice can help you focus on the positive aspects of your life and improve your overall mood.
18. Build a Positivity Folder
Another alternative to journaling is to create a positivity folder. Find a folder or binder and fill it with positive quotes, inspiring images, and letters of encouragement.
Whenever you need a boost, flip through your folder and remind yourself of all the good things in your life. This practice can help you stay motivated and positive, even on tough days.
19. Try Bullet Journaling
If traditional journaling isn’t working for you, consider trying bullet journaling. Bullet journaling is a versatile and customizable method of journaling that allows you to track your goals, habits, and emotions in a way that works best for you.
The key is to keep it simple and only include what is important to you. Bullet journaling can help you stay organized and focused, which can be especially helpful for those of us with ADHD.
Final Thoughts
Journaling can be a valuable tool for neurodivergent teens and young adults, but it’s certainly not the only one. There are plenty of creative alternatives to journaling that can help your learner stay organized, focused, and productive.
You don’t need to follow a strict formula – just choose the methods that resonates with your teen and tweak them to meet their needs. Remember, neurodivergent living is never a one-size-fits-all approach; it’s a journey of self-discovery and growth.
Be patient, kind, and persistent – and celebrate the small wins along the way.
TL;DR – (Too Long, Didn’t Read)
Journaling is a great tool, especially for neurodivergent teens, as it helps with organization, self-awareness, and focus.
However, if traditional journaling doesn’t work for your teen, there are numerous creative alternatives to consider. These include:
- using smart notepads, planners, or a Word Doc
- creating video journals or voice notes
- Scrapbooking, blogging, or crafting journal entries in emails,
- And many more options for both visual and non-visual learners.
The most important thing is to find the method that resonates with your teen and customize it to suit their needs, as neurodivergent living is a unique journey of self-discovery and growth.
Further Reading
- Rebekah Pierce: 17 Journaling Prompts For Neurodivergent Teens
- Rebekah Pierce: Why Gratitude Journaling Is So Important When The World Around You Seems Out Of Control
- Amy Sippl: Impulsivity, Stress & Time Management: A Complex Interplay
- Harvard Medical School: The “thinking” benefits of doodling
- Julie Maio: Understanding ADHD and Tips for Addressing Attention-Deficit Concerns