System Journal
Answer as much or as little of this journal as possible. You can start small and work your way up over time.
USE THIS SPOT FOR
TODAY'S DATE: FREE SPACE:
WHATEVER YOU’D LIKE.
TODAY'S PLANS:
this doesn’t have to be anything big. it can be as simple as “change my shirt” or “spend 15 minutes outside.” when you’re
stuck in a rut or have been in survival mode for a long time, it’s easy for your brain to forget that there’s a future with you
in it. making even small plans can help you start to reconnect with that future. this also gets you into the habit of being
able to recognize that not only can you plan to do things, but also follow through to make them happen, which helps you
build your sense of autonomy.
THIS IS ABOUT HOW DIFFICULT IT WILL BE FOR YOU, NOT HOW DIFFICULT IT
LEVEL OF CHALLENGE: “SHOULD” BE.
WHAT’S ON YOUR MIND?
how do you feel about the plans you’ve set for today? when you think about following through, what comes up for you? do
they feel manageable, a little challenging, or maybe too easy? if you ask again inside about the feelings that come up, what
perspectives do you see?
WHAT HAPPENED TODAY:
this can be as detailed or vague as you like and as much as you feel safe revisiting and talking about. what would you want
your future self to remember about this day if you forgot everything that happened? what would you want the you from
five years in the future to know about this day?
EMOTIONS LIST:
calm frustrated hopeful disappointed curious overwhelmed joyful uneasy grateful annoyed
confident lonely relieved embarrassed proud ashamed energized resentful content nostalgic
write in your own here if none of the above feel like they particularly call to you. circle as many as you want.
LISTENING CLOSER:
you might feel anxious, angry, excited, or sad about something that happened today, or will happen today. pick a few of
the emotions from above. when you hold those feelings in your mind, what comes up for you?
assume that anything that comes up is communication from a part. keep in mind that you are a part of your own mind, as
well.
