Adults, teenagers and older young people who benefit from brief guided journalling can use this daily mental health check-in to name how they are feeling and notice what they may need. The layout is calm, colourful and accessible, with short prompts that make it easier to write a few honest lines rather than feel pressured to produce a long journal entry.
The main printable page includes a date space followed by reflective sections titled “How am I feeling?”, “What went well?”, “What felt difficult?”, “What do I need right now?”, “One thing I am proud of” and “What would help tomorrow feel more manageable?”. Each prompt encourages practical self-awareness, covering mood, emotions, energy, coping, support, rest, food, movement, space, comfort and connection.
Practitioners can use it in counselling, social work, mentoring, pastoral support or wellbeing sessions as a gentle opening activity, closing reflection or take-home emotional wellbeing worksheet. Parents, carers and teachers may also find it useful for teens who prefer structured prompts to open-ended conversations about mental health, stress or low mood.
The worksheet works well as a daily mood tracker, self-care planning tool or short mindfulness activity. Repeated use can help clients, students or family members spot patterns, recognise what helps, and build a record of small positives alongside difficult moments.
A kind reminder at the bottom reinforces that nobody needs to have everything figured out and that small steps towards looking after yourself still matter. Created by Edita Stiborova.
