My Weekly

Journal
Self-discovery and growth
 Instructions to get started

You can use this journal to help you start your

day off well or to track your progress towards
better mental health. You will write in the
week's box each day. If you brushed your teeth
twice a day, or at least once, you would record
what you did that day in the box. Throughout
the year, you are attempting to track your
improvement.
There are weekly questions for each week, 52
questions total one for each week of the year.
You write on the page that has the question on
Saturday or whenever you have some free time
that week.
This journal should not feel like homework or
something that you have to do, this journal is
suppose to be enjoyable and help you with you
day to day activities.
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you prioritize self-care in your
daily life?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

How are you feeling about this week

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Have you been sleeping well lately

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

What activities help you relax and de-stress?

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Do you feel like you have a good support

system?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Are there any triggers or situations that tend

to worsen your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Have you noticed any changes in your mood or

emotions recently?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Have you noticed any changes in your mood
or emotions recently?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Have you noticed any changes in your

appetite?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

What are some pros and cons of this week?

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
 Daily Journal

What coping mechanisms do you find most helpful?

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
What role does exercise play in your mental
well-being?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you handle stressful situations or
conflicts?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

Do you have any specific goals or aspirations

related to your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any negative thought patterns or
beliefs that you're working on changing?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you practice mindfulness or stay
present in the moment?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any hobbies or activities that bring
you joy and improve your mental well-being?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Have you ever tried any alternative therapies
or treatments for your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you manage your time and prioritize
tasks to reduce stress?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any past traumas or experiences
that still impact your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you handle setbacks or
disappointments in a healthy way?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any social or cultural factors that
influence your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you express your creativity and find
outlets for self-expression?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any specific fears or anxieties that
you're currently facing?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
What strategies do you use to build resilience
and bounce back from challenges?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any relationships in your life that
have a negative impact on your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you practice self-compassion and
show kindness to yourself?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Have you ever tried journaling or writing as a
way to process your thoughts and emotions?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any medications or treatments that
have helped improve your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you handle periods of low motivation
or lack of energy?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any spiritual or religious practices
that support your mental well-being?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you maintain a healthy work-life
balance?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any specific fears or anxieties that
you're currently facing?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you practice self-compassion and
show kindness to yourself?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Have you ever tried journaling or writing as a
way to process your thoughts and emotions?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any medications or treatments that
have helped improve your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you handle periods of low motivation
or lack of energy?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any spiritual or religious practices
that support your mental well-being?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you maintain a healthy work-life
balance?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any toxic or unhealthy habits that
you're working on breaking?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you manage stress in your day-to-day
life?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any self-care rituals or practices that
you find particularly beneficial?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you nurture and maintain positive
relationships in your life?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any specific fears or anxieties that
you're currently facing?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you practice self-compassion and
show kindness to yourself?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you practice self-compassion and show
kindness to yourself?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any medications or treatments that
have helped improve your mental health?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you handle periods of low motivation
or lack of energy?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
Are there any spiritual or religious practices
that support your mental well-being?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
How do you maintain a healthy work-life
balance?
 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal

How did this journal help you?

 WEEKLY PLANNER
SUNDAY MONDAY TUESDAY

WEDNESDAY THURSDAY FRIDAY

TO DO LIST SATURDAY
MAKE BED
BRUSH TEETH
WASH FACE
BRUSH HAIR
EAT

KEEP GOING!
Daily Journal
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