The Journal is a place to write about your day and rate how you feel. Entries are dated, so you can look back at a month and see what was going on. Use it alongside your habits to notice what helps.
The three figures
The page starts with three figures:
- Entries: your total number of entries.
- Avg Mood: the average of the mood scores you have logged, on the 1 to 10 scale.
- Streak: your current run of days with a journal entry, as calculated by the app.
Below them are the New Entry button and your entries for the selected month.
Write a new entry
- Click New Entry.
- Under How Are You Feeling?, click a mood from 1 to 10. Click the same mood again to clear it. The scale runs from low (1) to high (10), with a face for each value.
- Pick an entry type. The choices are Reflection, Morning Pages, CBT, Bullet and Freeform. Each type changes the prompt in the text box, for example Write your reflection here....
- Write your entry.
- Optionally click Add Photo to attach a picture. Use a JPEG, PNG or WebP image up to 5 MB. Larger files or other formats are refused with the message Use a JPEG, PNG or WebP image up to 5 MB. Click Remove photo to take it off.
- Optionally add Tags. Type a tag and click Add, for example habits, insight or gratitude.
- Click Log Entry to save. The button shows Saving... while it saves.
Click Cancel to close the form without saving.
Read the entries for a month
The Entries card lists the entries for the month shown in the header. Use the Previous month and Next month arrows to move through the calendar.
- Each entry shows its date, its type (for example CBT or Morning Pages), the text, its tags and its mood score.
- A long list is split into pages. Use the arrows at the bottom to go to the next or previous page.
- A month with no entries says No entries this month.
Edit or delete an entry
Each entry has two buttons: Edit entry (a pencil icon) and Delete entry (a trash icon).
- Edit entry opens the form with the entry's details. Change what you need and click Update Entry. Click Cancel edit to leave it as it was.
- Delete entry asks Delete this journal entry? before it removes the entry.
Pick the entry type that fits the moment. Morning Pages works well as a quick brain dump after you wake up. CBT is for working through a thought: write the situation, the thought and what you could try instead.
Mood and the Avg Mood figure
Avg Mood averages the 1 to 10 scores you've logged in the journal. The Wellness page's Mood tab uses its own 1 to 5 scale, so the two figures aren't directly comparable.
Frequently asked questions
FAQ
The journal accepts JPEG, PNG and WebP images up to 5 MB. Compress the image or choose a different file if it's larger, or saved in another format.
Yes. Click the selected mood again to clear it, then click Update Entry.
Streak shows your current run of days with a journal entry, as calculated by the app. It's a motivation figure, not a score.