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Keeping a Simple Journal
For anyone who would like to write things down but never knows where to start. Each day is one short prompt or page habit, a few lines in a notebook or on your phone, to sort your thoughts, remember good moments and know yourself a little better.
Mindfulness · Self-Care · Emotion Regulation · Habits · one to-do a day · you choose how many days
The first seven days
- Day 1Pick a notebook you already own, write today's date at the top of the first page, and add one line about how you feel right now.
- Day 2Choose one pen you like the feel of and keep it tucked inside your journal so the two always travel together.
- Day 3Decide where your journal will live this week, such as your nightstand or beside the coffee maker, and set it there now.
- Day 4Open a notes app on your phone, make a new note called Journal, and type one sentence about this morning.
- Day 5Write just one line tonight before bed, starting with: Today I noticed.
- Day 6Set a gentle reminder on your phone for a time you're usually free, labeled Two lines in my journal.
- Day 7Describe the best ten minutes of your day in three sentences, with as much detail as you can remember.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Over your morning coffee or tea, write the one thing you most want to get done today.
- Day 60Write about a small habit of yours that you're quietly proud of.
- Day 120Try a different time today: write your page right after you brush your teeth in the morning.
- Day 240Remember that skipping a page is fine, and simply write today's date and pick up where you are.
- Day 365Close your journal today by writing one line you'd like to read on the next page you open.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.