A30-Day GuidedJournal
Ouremotions arethe messengersof yourneeds. Listen,don't silencethem.
What feels heavy on your mind today?
Is there anything you want to set down, even just for now?
Describe your inner voice today. Is it kind, critical, tired, gentle? What does it need?
What’s one thing you’re avoiding?
What might it need from you to feel less overwhelming?
What are you currently grieving (big or small)?
What would feel comforting to your heart today?
What’s something you want to forgive yourself for?
What’s one thing you’d say to a friend in your position?
What do you need to hear today?
Can you write it out as if a loved one were saying it to you?
What helps you feel regulated when everything feels too much?
Can you make those supports more accessible or visible?
How are you feeling?
Why are you feeling this way?
Self-Check
What emotions came up for me this week?
We discussed...
What feels heavy on your mind today?
Describe your inner voice today.
What’s one thing you’re avoiding?
What are you currently grieving?
What’s something you want to forgive yourself for?
What do you need to hear today?
What helps you feel regulated when everything feels too much?
What were the recurring topics or emotions that surfaced this week? Write down 2-3 patterns or insights
What did I need more of?
What drained my energy?
What filled my cup?
Sensory Check-in
Which senses provided comfort, and which felt overwhelming? Jot down one positive and one challenging sensory experience this week.
Highlights & Challenges
One moment I’m proud of…
A small win that deserves a celebration
What helped you feel most grounded this week? Is there one sense you’d like to nurture more next week?
What was hard or heavy this week?
What helped ease that heaviness?
What emotions have been showing up for me lately, and what might they be trying to tell me?
Notice without judgment. Are there patterns or surprises in what you’ve been feeling? Even the uncomfortable ones carry messages signals about your needs, boundaries, or desires. Bonus: How can I offer space for these emotions without needing to fix or explain them?
WEEK 2 Self-Compassion, Boundaries &Care
Restisnot idleness,andtolie sometimesonthe grassundertrees... isbynomeansa wasteoftime.
— JOHN LUBBOCK
What does your version of rest look like?
Are you giving yourself permission to rest without guilt?
What’s been overstimulating lately?
What boundaries or sensory supports might help?
Who or what is draining your energy right now?
What’s one boundary or shift that could protect your energy?
Is there one small adjustment you could try this week?
What helps you feel connected to your body?
Are there any small rituals you could try or revisit?
What do you want more of — not things, but feelings or experiences?
Where are those already showing up in small ways?
How are you feeling?
Why are you feeling this way?
Self-Check
What emotions came up for me this week?
We discussed...
What does your version of rest look like?
What’s been overstimulating lately?
Who or what is draining your energy right now?
What needs are going unmet in your current routines?
What helps you feel connected to your body?
What do you want more of not things, but feelings or experiences?
If your body could write you a letter, what would it say?
What were the recurring topics or emotions that surfaced this week? Write down 2-3 patterns or insights.
What did I need more of?
What drained my energy?
What filled my cup?
Sensory Check-in
Which senses provided comfort, and which felt overwhelming? Jot down one positive and one challenging sensory experience this week.
Highlights & Challenges
One moment I’m proud of…
A small win that deserves a celebration
What helped you feel most grounded this week? Is there one sense you’d like to nurture more next week?
What was hard or heavy this week?
What helped ease that heaviness?
When did I choose care or compassion over criticism this week?
Think of a moment maybe small, maybe quiet where you softened instead of pushed That was self-compassion. Honor it. And if that moment didn’t happen, this reflection can be where it begins. Bonus: What’s one boundary (internal or external) I might adjust to protect my peace?
Youhavebeen criticizingyourself foryears,andit hasn’tworked.Try approvingofyourself andseewhat happens.
— LOUISE HAY
When was the last time you felt deeply understood?
What made that moment possible?
What parts of yourself are you proud of?
How do you show those parts love or appreciation?
What’s something your younger self would love about you now?
Can you honor that version of you today?
What’s something that felt validating recently?
How did it impact the way you saw yourself in that moment?
Where have you shown resilience, even when no one saw it?
What would it feel like to validate that part of you today?
What’s something you’d like to say but haven’t?
What’s stopping you, and what would it feel like to be heard?
What’s a pattern or habit you’re ready to release?
What might be underneath it protection, fear, comfort??
How are you feeling?
Why are you feeling this way?
Self-Check
What emotions came up for me this week?
We discussed...
When was the last time you felt deeply understood?
What parts of yourself are you proud of?
What’s something your younger self would love about you now?
What’s something that felt validating recently?
Where have you shown resilience, even when no one saw it?
What’s something you’d like to say but haven’t?
What’s a pattern or habit you’re ready to release?
What were the recurring topics or emotions that surfaced this week? Write down 2-3 patterns or insights.
What did I need more of?
What drained my energy?
What filled my cup?
Sensory Check-in
Which senses provided comfort, and which felt overwhelming? Jot down one positive and one challenging sensory experience this week.
Highlights & Challenges
One moment I’m proud of…
A small win that deserves a celebration
What helped you feel most grounded this week? Is there one sense you’d like to nurture more next week?
What was hard or heavy this week?
What helped ease that heaviness?
What part of me felt seen or strong this week — even if no one else noticed?
Whether it was a moment of quiet bravery, a truth you stood in, or simply showing up it counts Your resilience isn’t always loud. Acknowledge what’s alive and valid within you. Bonus: What would it feel like to celebrate this part of myself more openly?
Andwhenyougetthe choicetosititoutor dance,Ihopeyou dance.
— LEE ANN WOMACK
What does your ideal day look like — emotionally, not just logistically?
How close or far do you feel from that right now?
What does “enough” feel like to you?
Is it different from what others expect of you?
What does “safe productivity” mean to you?
How could you reframe productivity to support your well-being?
When do you feel most like yourself?
What can you do to invite more of that version of you forward?
What does healing look like for you — messy, slow, nonlinear?
How can you honor your pace without judgment?
What does “success” mean to you in this season of life?
How can you measure success in ways that feel kind and true?
How are you feeling?
Why are you feeling this way?
We discussed...
What does your ideal day look like emotionally, not just logistically?
What does “enough” feel like to you?
What does “safe productivity” mean to you?
When do you feel most like yourself?
What does healing look like for you messy, slow, nonlinear?
What does “success” mean to you in this season of life?
Write a letter to your future self.
Self-Check
What emotions came up for me this week?
What were the recurring topics or emotions that surfaced this week?
Write down 2-3 patterns or insights
What did I need more of?
What drained my energy?
What filled my cup?
Sensory Check-in
Which senses provided comfort, and which felt overwhelming? Jot down one positive and one challenging sensory experience this week.
Highlights & Challenges
One moment I’m proud of…
A small win that deserves a celebration
What helped you feel most grounded this week? Is there one sense you’d like to nurture more next week?
What was hard or heavy this week?
What helped ease that heaviness?
What do I want more of in my life — not things, but feelings, rhythms, or connections?
Let this be a soft visioning space Imagine how you want to feel day-to-day What lights you up or brings ease? This is about direction, not pressure. You’re allowed to want better. Bonus: What’s one small shift I could try this week to move closer to that vision?
BONUS A Soft Place to Land
Youareallowedto bebothamasterpiece andaworkin progressatthesame time.
— SOPHIA BUSH
Describe a moment this week you felt safe. What helped you feel that way? Can you invite more of it in?
What’s a small win you had recently?
How did it feel in your body when it happened?
What does that tell you about what matters to you?
How are you feeling?
Why are you feeling this way?
We discussed...
Describe a moment this week you felt safe
What’s a small win you had recently?
Write about something that made you smile
What were the recurring topics or emotions that surfaced this week? Write down 2-3 patterns or insights
Self-Check
What emotions came up for me this week?
What did I need more of?
What drained my energy?
What filled my cup?
Sensory Check-in
Which senses provided comfort, and which felt overwhelming? Jot down one positive and one challenging sensory experience this week.
Highlights & Challenges
One moment I’m proud of…
A small win that deserves a celebration
What helped you feel most grounded this week? Is there one sense you’d like to nurture more next week?
What was hard or heavy this week?
What helped ease that heaviness?
If I could create a gentle, safe space for myself right now, what would it look and feel like?
Think sensory sounds, textures, light Think emotional boundaries, kindness, freedom This is your reminder that your needs matter, and comfort is a worthy goal. Bonus: What’s one way I can bring a piece of that soft space into today?