Journal For ADHD Management - Journaling as Your ADHD Superpower

https://lestallion.com/collections/journal-notebook-for-adhd-management

Struggling with ADHD symptoms can make everyday life feel like an uphill battle—racing thoughts, missed deadlines, and overwhelming emotions constantly threaten to derail even your best intentions. But what if something as simple as the right journaling practice could transform these challenges?

We dive deep into how quality journaling creates an "external cognitive aid" for the ADHD brain, essentially giving those racing thoughts somewhere to land. By providing structure without restriction, a well-designed journal becomes a powerful tool for improving focus, breaking down overwhelming tasks, processing emotions, and maintaining organization. The physical act of writing creates that crucial pause between impulse and action, while the reliable storage of information prevents brilliant ideas from vanishing into thin air.

When we examined Lestallion notebooks specifically, we discovered how thoughtfully designed features amplify these benefits. Their premium 120 GSM paper prevents distracting bleed-through, while numbered pages and a built-in table of contents create an invaluable reference system. Even seemingly small details like dashed guide lines offer remarkable flexibility for different thinking styles, perfect for visual thinkers who might benefit from mind mapping or creating project timelines. We share the powerful story of Alex, a graphic designer whose journaling practice transformed overwhelming chaos into manageable order, significantly reducing anxiety while improving productivity.

Whether your biggest struggle is time management, impulsivity, or feeling swamped by racing thoughts, the right journaling practice offers both the structure and space needed to make positive changes. What area of your life could benefit from a more thoughtful tracking system? Try incorporating a quality journal into your routine and see how it might transform your relationship with ADHD.

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LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.

For More Info on LeStallion, check out:
https://lestallion.com/

Episode Transcript

Speaker 1 (00:00):
Welcome to the Deep.

Speaker 2 (00:00):
Dive.

Speaker 1 (00:01):
Today we're tackling a topic that really resonates
with a lot of folks managingADHD symptoms.
We're talking about thoseeveryday challenges, you know
focus, keeping organized thosemoments where your memory just
seems to slip, and handlingthose big emotions.

Speaker 2 (00:19):
Exactly, and for people with ADHD, these aren't
just like minor inconveniences.
They can seriously affect dailylife, work, well-being, right.
So that's why we're diving intoa tool that might seem simple
but can have surprisingly bigbenefits Journaling.

Speaker 1 (00:32):
Journaling.
Yeah, it sounds straightforward, but the potential seems well
pretty significant for makingpositive changes.
We're particularly interestedin how a well-designed journal
notebook can become thisstructured space.

Speaker 2 (00:44):
Yeah, adaptable too.

Speaker 1 (00:45):
Adaptable exactly For managing tasks, breaking down
those huge projects, even justprocessing emotions day to day
and we've looked at Lestallionjournals before.
Oh we have, and they have somefeatures that seem really,
really well suited for thispurpose.

Speaker 2 (00:59):
They really do seem to fit the bill.
You know Lestallion notebooks.
They're known for that smoothpaper, the kind that doesn't
bleed through, and they feelpretty durable.
Quality matters?
Definitely it does, but beyondjust feeling nice features like
their numbered pages and thatjilted table of contents, well,
they offer a basic structure,and that structure can be

(01:19):
incredibly helpful for buildinghabits, keeping things organized
, areas that are often toughspots for someone with ADHD.

Speaker 1 (01:27):
That structure point is interesting.
I actually have a friend, Mark,super creative guy, but always
felt overwhelmed by deadlinesLike he was just chasing his
tail.
Totally chasing his tail.
He tried digital apps, butthings still felt kind of
scattered.
He did say, though, that usinga physical notebook felt
different, more groundingsomehow.
That tactile element yeah, andit makes me think how specific

(01:51):
features like the ones inLestallion notebooks, could
really boost those benefits.
So okay, let's get into it.
How does just writing thingsdown actually help manage ADHD?

Speaker 2 (02:00):
Well, it's interesting because daily
journaling can directly targetsome core ADHD challenges.
For adults.
It can really help sharpenfocus.

Speaker 1 (02:09):
How so.

Speaker 2 (02:10):
By creating a visual map of your tasks.
Essentially, You're making anexternal point for your
attention to land on Okay, likegetting it out of your head.
Exactly, and it can also helpreduce impulsivity, giving
yourself that dedicated space topause, maybe reflect, before
you act, and naturally it justpromotes better organization as
you start structuring thoughtsand tasks on paper.

Speaker 1 (02:31):
That makes a lot of sense Taking those racing
thoughts and giving them like aphysical form.
I've heard people mention thebullet journal method too.
How does that fit?

Speaker 2 (02:38):
in, yeah, bullet journaling.
It's really well suited forbreaking down those big, complex
tasks, the ones that feeltotally overwhelming sometimes.
Definitely know that feelingRight, so you can use it to make
specific lists, reminders,figure out what needs attention
first, break it all down intosmaller, more manageable steps.
That clarity can really cutdown on stress and give you a

(02:58):
better sense of control.

Speaker 1 (03:00):
And you mentioned the paper in La Stallion Journ
journals.
It's that thicker 120 GSM stuff.
It might seem like a smallthing, but does paper quality
actually make a difference forsomeone managing ADHD?

Speaker 2 (03:13):
Oh, absolutely.
Think about it.
You're trying to focus rightand your pen ink is bleeding
through the page, creatingvisual clutter, maybe messing up
what you wrote on the otherside.

Speaker 1 (03:24):
Yeah, that's distracting.

Speaker 2 (03:25):
It's just another unnecessary sensory distraction.
Listallion's paper isspecifically designed to prevent
that bleed through.
Yeah, I actually remember mysister.
She's juggling a crazy job.
Two kids tried using a regular,cheap notebook for planning.

Speaker 1 (03:38):
Oh yeah.

Speaker 2 (03:38):
Got so frustrated with the ink bleeding everywhere
she just gave up, so it madeher feel more disorganized, yeah
.
So, it made her feel moredisorganized.

Speaker 1 (03:44):
So having that smooth , clean page in something like a
listallion it really helpscreate a more focused less
visually noisy experience, yeah,minimizing those little
frustrations that can make orbreak stinking with a habit, can
it?

Speaker 2 (03:57):
Definitely.

Speaker 1 (03:57):
Okay, let's go a bit deeper into those common
challenges we mentionedForgetfulness, impulsivity,
getting stuck in hyper-focus onone thing, general
disorganization.
How does a journal, especiallyone with these kinds of
thoughtful design features, actas a coping?

Speaker 2 (04:13):
tool here.
Well, if you think about it,the journal kind of becomes an
external cognitive aid, like anoutsourced part of your brain.

Speaker 1 (04:18):
Okay, I like that External aid yeah.

Speaker 2 (04:21):
So for forgetfulness, it's your reliable place for
tasks, dates, important bits ofinfo, For impulsivity, that
physical act of writing.
It can create a vital pause.

Speaker 1 (04:30):
A beat to think.

Speaker 2 (04:31):
Exactly A beat to think before acting on an urge.
Hyperfocus that can be tricky,but you can use the journal to
consciously plan and block outtime for different tasks.
Help stop you getting totallylost in one thing while others
pile up.

Speaker 1 (04:45):
Right, actively managing the focus.

Speaker 2 (04:47):
And for disorganization Right.
Well, the journal provides thattangible structure, a framework
to bring some order to themental chaos.

Speaker 1 (04:54):
So it's not just a brain dump.
It's got that built-instructure guiding things, and
Italian journals have thosedashed lines instead of solid
ones, which I thought was kindof unique.
How does that little detailhelp someone with ADHD?

Speaker 2 (05:08):
That's actually a really good point about
adaptability.
Those dashed lines offeramazing flexibility.
They're faint enough not to getin the way if you're just
writing normally, but theyprovide this subtle grid.
If you want visual organization, Someone might use them to
sketch out mind maps.
You know visually link ideas,break down a complex project.

Speaker 1 (05:27):
Oh, interesting.
So for visual thinkers.

Speaker 2 (05:29):
Exactly.
Or you could just use them asguides to split a page into
sections for different thingswork tasks, personal notes,
whatever.
I have a colleague, very visualperson, found the dashed lines
in their listalien were perfectfor drawing project timelines.
Made it way easier to see thebig picture and stay on track.

Speaker 1 (05:46):
That's a fantastic example of how a small design
choice makes a real difference.
Okay, let's circle back to thespecific listalien features.
Numbered pages, table ofcontents.
Why are they so important inthis context?

Speaker 2 (05:57):
Well, what's really useful there is how they tackle
a common frustration point forpeople with ADHD losing track of
information.
That feeling of I know I wroteit down somewhere.

Speaker 1 (06:06):
Oh yes, that's the worst.

Speaker 2 (06:08):
Right.
So the numbered pages give youa clear reference system and the
built-in table of contents letsyou create your own index Key
topics, ideas, important tasks.
Remember my sister strugglingwith scattered notes?
Yeah, imagine if she could justflip to her table of contents
and find that page with herbrainstorming for the new
business idea.
Or notes from that importantclient, call it turns the

(06:30):
journal from just a pile ofentries into an actual usable,
organized resource.

Speaker 1 (06:35):
Right, making information findable when you
actually need it.
Huge and we've mentioned thehigh quality paper, the 120 GSM,
no bleed stuff.
Great for a smooth distraction,free experience.
What about the actual feel ofthe journal?
Lestallion uses that soft fauxleather cover.
Is there a practical benefitthere beyond just looking nice?

Speaker 2 (06:54):
You know, thinking about habit formation, the
actual tactile experience doesmatter.
It really does.
A cover that's soft but stilldurable makes the journal
comfortable to hold to carryaround.

Speaker 1 (07:06):
Makes you want to pick it up.

Speaker 2 (07:07):
Exactly.
It encourages using it everyday.
It feels good.
If it's pleasant to use, you'rejust more likely to make it
part of your routine.
It becomes a reliable companionyou want to have with you, not
some clunky thing you leave onthe shelf.

Speaker 1 (07:19):
Makes perfect sense, removing any barrier, any
friction to building thatconsistent journaling habit.
Okay, so we've covered howjournaling helps and the
specific design bits in thelistallion that support that.
Let's talk practical strategiesMind mapping, pomodoro task
chunking, habit tracking, braindumping these all sound super

(07:40):
relevant.
How do you actually do theseeffectively in a journal?

Speaker 2 (07:43):
Think of the journal as your personal command center.
Mind mapping you use a wholepage.
Maybe let those dashed linesguide the structure visually,
explore ideas.

Speaker 1 (07:53):
Okay.

Speaker 2 (07:53):
The Pomodoro technique, super easy to track,
just jot down your 25 minutework blocks and breaks.
It's a visual record of yourfocus time.

Speaker 1 (08:00):
Like a little log.

Speaker 2 (08:01):
Yeah, exactly, Task chunking is just listing out the
smaller steps of a big task andticking them off as you go.
Very satisfying that tick.

Speaker 1 (08:09):
Oh, definitely.

Speaker 2 (08:09):
Daily habit tracking can get its own section.
Simple check marks forhydration, sleep, exercise,
whatever you're monitoring andbrain dumping.
That's just pure release.
Open a page, let all thoseswirling thoughts out onto the
paper, get some mental quiet,Just pour it all out.
The beauty is the journal holdsall of this.
It's the hub and features likein a listallion the space, the

(08:32):
good paper that takes differentpens or even sketches, the
numbered pages, maybe forlooking back at old brain dumps.
It all works together tosupport these strategies.

Speaker 1 (08:40):
It really does sound like this personalized toolkit
managing your day, managing yourheadspace.
Now we have this story aboutAlex a 28-year-old graphic
designer.

Speaker 2 (08:52):
Sounds like their experience really shows these
ideas in action.
Yes, alex's story is a well aperfect example of how
journaling can be genuinelytransformative for managing ADHD
.

Speaker 1 (08:58):
Yeah.

Speaker 2 (08:58):
You've got someone facing those classic executive
function hurdles, deadlinesalways looming, that constant
mental clutter, feelingoverwhelmed, totally overwhelmed
, feeling like Totallyoverwhelmed, feeling like you're
always behind, and naturallythat was leading to more anxiety
, more stress.

Speaker 1 (09:11):
Been there and they found journaling specifically
using a Lestallion notebookright.

Speaker 2 (09:17):
That's right.
Alex started simply justwriting down daily to-do lists,
but what's interesting is how itgrew from there.
It evolved, it really did.

Speaker 1 (09:32):
They started adding habit, tracking, logging moods
to see patterns, using thejournal for brainstorming design
ideas, which is crucial fortheir work, and that built-in
table of contents in thelistallion.
That was particularly helpfulfor Alex, wasn't it?

Speaker 2 (09:41):
Oh, absolutely critical for anyone, but maybe
especially with ADHD thatfeeling of having a great idea
and then poof when did I writethat down?
It's so frustrating.

Speaker 1 (09:50):
So frustrating.

Speaker 2 (09:51):
It's a table of contents.
Let Alex quickly find specificpages.
That crucial client task list,that spark of genius from three
days ago, it wasn't lost in asea of notes.
It stopped valuable ideas fromjust vanishing.

Speaker 1 (10:02):
Yeah, prevented the lost idea syndrome and the
results for Alex sounds like itreally made a difference.
The impact was huge.
Tasks started feeling moremanageable.
Their focus genuinely improved.
That underlying hum of stressstarted to fade.
Journaling basically becameAlex's key strategy for managing
their ADHD.

Speaker 2 (10:22):
Wow.

Speaker 1 (10:23):
And it positively affected their work, their
personal life, just theiroverall feeling of well-being.
It really shows how astructured yet flexible tool,
especially one with thosethoughtful features, can empower
someone to feel more in control.

Speaker 2 (10:36):
That's a really powerful story, a great
illustration of everything we'vebeen talking about.
So, as we wrap up this deepdive, what are the main
takeaways?
Using a journal notebook forADHD symptoms.

Speaker 1 (10:45):
Well, to sum it up, we've seen how journaling can
really boost focus, giving tasksthat external shape.
It improves productivity byhelping break down big projects
and track progress.
It supports emotionalregulation, offering that safe
space and ultimately it enhancesorganization, giving you a real
system for managing thoughtsand responsibilities.
And notebooks like Lestallion's, with those specific features,

(11:07):
they seem to genuinely elevatethat whole experience, make it
more effective, maybe even moreenjoyable.
That thick, no-bleed paper,cutting down distractions, the
numbered pages and table ofcontents providing essential
structure for finding thingslater, and even the durable
cover encouraging that dailyhabit, it all adds up to a

(11:27):
reliable tool.

Speaker 2 (11:28):
Precisely Whether the biggest struggle is time
management or impulsivity, orjust feeling swamped by racing
thoughts, the right kind ofjournal can offer both the
structure and the space neededto make some real positive
changes.

Speaker 1 (11:41):
So if you're listening and you've been
searching for a practical,powerful tool to maybe increase
self-awareness, boostproductivity, perhaps it's time
to think about starting your ownADHD journaling journey.

Speaker 2 (11:52):
Couldn't hurt to try.

Speaker 1 (11:53):
Grab a notebook, maybe one like a Lestallion,
with those helpful featureswe've discussed, and just see.
See if it helps you gain a bitmore control over your routines,
your goals and you know, youroverall well-being.

Speaker 2 (12:03):
And, building on that , here's a final thought for you
to mull over.
And you know your overallwell-being and, building on that
, here's a final thought for youto mull over.
Think about one specific areain your daily life, or maybe one
particular goal you have, wherehaving a more structured,
tangible system for tracking andplanning could make a real
difference.
What might that look like foryou, and how could bringing
journaling into that picturehelp you move forward?