Guides › Health & Fitness
Check in with yourself through a short weekly journal
Use a few gentle questions each week to notice your mood, what helped and what drained you, with a calm summary.
When to use it
Once a week, at a quiet moment
Step by step
Get your check-in questions
Paste this prompt into your AI assistant to get a set of questions you'll reuse each week.
Prompt to copyGive me 6 gentle weekly reflection questions for a personal journal. Cover: mood this week from 1 to 10, what gave me energy, what drained me, one thing I'm proud of, how I looked after myself, and one small thing I'd like to do differently next week. Keep the wording warm and simple. After I answer, summarise my answers kindly in 3 sentences and suggest one small, realistic self-care action. Don't give medical or therapy advice.Answer in your notes app
Copy the questions into a weekly note and write your answers there, adding the date.
Notice patterns over time
Every month or so, read back through your notes, or paste them into the assistant and ask what's changed.
What you get
Week of 3 Nov - Mood: 6/10. Energy: Saturday walk with Jo, early night Tuesday. Drained: late emails. Proud: said no to an extra shift. Next week: no emails after 8pm. Summary: a steady week, with rest making a clear difference.
Tips
- If you're struggling, feel low most days or think about harming yourself, talk to your GP or contact a local crisis line or emergency services straight away.
- Your journal is private: keep it in a note only you can open.