The Doodle Challenge: A Prompted Drawing Journal (Download)
A doodle journal to increase relaxation, concentration, and positivity. No artistic skills or talent needed with our drawing journal prompts.
Delivered via email as a downloadable PDF file (35 pages) for home printing or digital journaling on tablet, smartphone, or desktop computer.
Drawing doodles promotes relaxation through repetitive movement in addition to tactile and visual sensory stimulation. Over time, creative mindfulness exercises improve concentration and mood while decreasing stress and anxiety. With the 32 unique, re-usable prompts provided in this journal, you’ll never run out of inspiration. The prompts leave plenty of room to create your own doodle designs, too.
This journal breaks from the traditional view of journaling as putting words to paper. Don’t worry if you’re not an “artist,” because there are zero expectations on any page. The Doodle Challenge approaches art from an exploratory perspective. Instead of focusing on the quality of a finished product, enjoy the process of discovering how and why you like to create.
Is the Doodle Challenge Right for You?
You won’t find any rigid rules or tutorials for drawing in this prompted journal, just visual suggestions to get your creativity flowing. Welcome to the ease and comfort of doodling as a form of creative expression. This prompted drawing journal will be a perfect fit if you’re looking for:
- A great for wind-down activity that doesn’t require a lot of time or focus
- Self-expression when words escape you – an emotion may be unclear or evolving
- Confidence to be creative on your terms
- Self-discovery of comforting colors and combinations, repetitive movement, and imagery
- Joyful, easy art-making
- An exercise in learning how to step out of the restraints of perfectionism
Deeper Effects of Doodling
Setting aside time to doodle on a tablet, whether paper or digital, makes you feel good. But there’s a lot more going on under the surface of the activity. Here’s what happens in your brain and body when you mindfully allow yourself to play with colors and lines in this way:
- Cortisol levels (AKA the “stress” hormone) drop
- You feel more relaxed
- Focus intensifies
- Awareness shifts to the present moment
- Passive self-reflection and expression take place – no words needed!
- Creativity peaks, which opens the door to novel solutions to problems
- “Visual” thinking comes more readily
- You find relief from uncomfortable or difficult emotions
- Emotion regulation skills develop for use elsewhere
- You hone valuable impulse control skills
- Self-esteem blossoms
- Endorphins that prompt feelings of happiness flow freely
- You see how certain choices empower positive change
- Anxiety levels decline
- Depression symptoms become more manageable
- Perception of pain fades
- You build resilience against stress in the future
Sources: Journal of the American Art Therapy Association, Health Technology Assessment, Science Daily, The Arts in Psychotherapy, Quarterly Journal of Experimental Psychology, Experimental Biology and Medicine, University of Calgary, Psychology of Aesthetics Creativity and the Arts, PLOS
What do I do with my digital journal once I've downloaded it?
Check out this video for 5 ways to use your new journal or tracker, whether on paper or your favorite digital device.
Flexible Digital or Print Use
After purchase, you’ll receive an instant download link for a PDF file via email. Import this PDF document into your favorite digital device such as a tablet or smartphone that allows for commenting or “mark-up,” meaning that you’ll be able to write with your finger or stylus directly onto each page of the journal.
Alternatively, print the journal pages to any sized paper by adjusting your printer settings. Hole punch and keep in a binder, fold to make a booklet, create a notebook with a home binding system, or use any other organization method you prefer.
A brief introduction to the doodle journal prompts shows you how to get the most benefit from them.
Visual Drawing Prompts
Make doodles as simple or elaborate as you can imagine with 32 unique drawing models and templates to get you started.
Doodle Style Choices
Try out different doodle styles. The Doodle Challenge is organized into four sections with different prompts for filling in templates, coloring outlines, finishing starter drawings, and replicating sample designs.
Due to the non-returnable nature of this digital product, there will be NO REFUNDS after purchase unless your order is incorrect.
Please refer to the Payments and Refunds Policy as part of our Terms & Conditions for additional details. You must agree to these Terms & Conditions to complete any purchase during the checkout process.
Other Frequently Asked Questions
How often should I doodle in the journal?
That’s entirely up to you! Stimulating your creativity for 10-15 minutes, even just a couple of days each week, decreases stress while improving mood and focus. Consistency plays a key role in any self-care habit, so setting a schedule to make time for this habit will help it stick.
How many entries does The Doodle Challenge accommodate?
The journal features 32 illustrated doodling prompts. The advantage of a downloadable digital journal, delivered via a PDF file, is that you get to print unlimited copies of each prompt or page.
Is this journal subject to any use restrictions?
This journal is intended for adult informational and entertainment purposes only. It does not serve to diagnose any medical condition; nor should it be considered a substitute for professional medical or mental health treatment. For that, you should make an appointment with a qualified health care provider.
Furthermore, if you are currently under the care of a mental health professional, it is highly recommended that you use this journaling tool with their guidance for the best results.
The Doodle Challenge is restricted to your own personal use only. If you love this journal please direct friends, family, and acquaintances to the website to purchase a copy for themselves. You are NOT allowed to resell, lend, share, or otherwise distribute this product in accordance with copyright law without written permission directly from The Balanced Introvert.
When will I get the journal that I purchased?
A digital download link of a PDF file of the journal is delivered instantly upon payment approval during the checkout process. If you don’t get an email with a download link for your journal within 15 minutes of completing your order, check the spam or junk folder in your email. If you don’t see it there, email us directly at firstname.lastname@example.org and provide your order number.
What if I don’t receive my digital order?
If you experience any issues with an order, please email us at email@example.com. Include your order number and the name of the journal you purchased for faster assistance. We look forward to helping you get underway with your new journaling self-care practice.