More Than Just Jotting

How Note-Taking Supports Mental Health

While note-taking is often associated with school, productivity, or work, few people realize it is a useful tool for decluttering your mind and supporting mental health. Battling depression, I discovered that writing things down significantly helps keep my mind tidy.

The first time I started note-taking was because of Tiago Forte's “second brain” content. That didn’t last long. It was a very energy-taxing practice.

The second brain is a philosophy that explores capturing and documenting every single thing you do in your life and keeping a record of every type of media you consume.

It feels unnecessary when you realize that just because something can go into a notebook doesn’t mean it should. Not every piece of information is worth saving.

Managing a second brain database proved to be exceptionally tedious and challenging. It requires far more motivation than most people struggling with mental health usually have. Even so, the reasoning behind why the second brain movement came into existence aligns closely with the challenges faced by people dealing with mental health issues, especially those of us who use pharmaceutical interventions that often come with many undesirable side effects such as brain fog.

While medication helped me a great deal, I experienced many side effects, such as weight gain and dry mouth. But the most frustrating by far was the brain fog. That’s when I returned to my note-taking quest. I had to simplify it this time.

Finding balance, I discovered that using both analog and digital tools was the key to enhancing my note-taking experience. Here’s how I take notes to declutter my mind and what my setup looks like.

The Key Components: Ideas, Reminders, and Key Information

Ideas: Information, Outside Sources, and Your Thinking

Capturing ideas is a crucial part of a note-taking practice. In our daily life, we come across many helpful, thought-provoking, intriguing, and interesting ideas and concepts. But the mind is meant for thinking, not for storing everything.

At least mine has never done both particularly well at the same time.

So I’ve found it incredibly helpful to jot down interesting ideas I stumble upon or come up with.

There’s no single right way to capture ideas—the method will vary. My preferred method is my handy pocket notebook.

Yes, I know it’s called a pocket notebook, but I find it more comfortable to keep it within easy reach at home rather than carrying it around. I use a cheap notebook—whatever is easiest for you will do. That might just as well be digital. As mentioned earlier, my setup is a mix of both. My go-to is lined pages and a gel pen I enjoy writing with.

This notebook is reserved for logging ideas I encounter online or in books—especially if you’re a reader like me. I usually note down the psychology-related concepts I come across and review them later to see how they might apply to my life. When I find something potentially useful, I try incorporating it into my routine. Writing things down becomes essential, especially since not every idea can be acted on right away.

When I watch videos from my favorite content creators on YouTube, sometimes they mention ideas that resonate with me. If I don’t jot them down, they usually disappear from memory.

Reminders: Do What You’ve Got to Do

Another important use of note-taking is for reminders, your to-do list.

Daily tasks tend to clutter my mind. Writing them down on my phone is really convenient. It keeps me on track and reduces the mental load. Honestly, I can’t imagine functioning without it.

I think almost everyone uses some version of this practice.

That might mean texting yourself, sticking Post-it notes on your desk, or using an app. Still, not everyone considers whether their reminder system is actually the most effective.

My reminder system is quite different from the way others might keep track of reminders. That’s not to say your current setup is ineffective, but it may be worth reviewing how you keep track of what you need to do.

If everything is scattered and not really working, it could be time to rethink your method.

Who doesn’t have their phone with them all the time? I definitely do. Like many people, I check mine first thing in the morning.

Sometimes to scroll social media, but also to plan my day—check if I need to go out, grab anything, etc. As a result, writing down my tasks has become a key part of how I plan and carry out my day.

If you often forget things, this simple practice might help. It’s made a big difference in how I manage my time and tasks.

There’s a peace of mind that comes from knowing exactly what needs to get done. It helps me stay clear-headed and focused.

Your Archives: Anything You Don’t Use Every Day

We're expected to remember so many things—passwords, birthdays, dates, names, and more.

That’s probably not realistic. Still, there are ways to store all that information and retrieve it when needed.

The notes app is great for recording essential details—logins, warranty info, or any bits of data you don’t want to lose track of.

Because life can be unpredictable, storing vital information in a reliable, accessible place gives me confidence and peace of mind.

Personally, I don’t find the notes app ideal for reminders, but for archiving information, it’s more than sufficient.

This tool is incredibly useful for anyone looking to keep their personal information secure and organized.

Takeaways and General Advice

Building new habits is tough. Here’s what’s helped me stick with mine.

I remember taking forever to start studying for an important exam—kept planning but never actually started. That nearly caused me to fail. Maybe it was perfectionism or fear of doing it wrong. Either way, I learned that starting matters more than starting perfectly. Once you begin, things tend to fall into place. * Keep it simple. My system might not be for everyone. You’ll likely adapt it a bit to your own style—and that’s exactly how it should be. What’s most important is that your process suits you and helps you stay on course.

I’m just sharing what works for me. Your setup should evolve with your needs. Stay flexible and adjust as needed.

Ultimately, your note-taking approach should support your well-being, not stress you out. It should be adaptable, intuitive, and designed to help you think clearly and live more intentionally.

This post reflects my personal experiences and interpretations. For readers who are interested, the research and sources are available in my Zotero library.