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Keep a simple journal and see your patterns
A nightly two-minute journal prompt, plus a monthly reflection that shows what lifted your mood and what drained you.
When to use it
Every evening, plus monthly
Step by step
Set a nightly reminder
Create a recurring reminder at a time that suits you, such as 9:30pm, called 'Two-minute journal'.
Answer three short questions
In one running note, add today's date and answer: What went well? What was hard? How did I feel, from 1 to 10? Voice notes transcribed into text work too.
Reflect monthly
At the end of each month, copy the month's entries into your AI assistant with this prompt.
Prompt to copyHere are my journal entries for [month]. Read them gently and give me: 1) my average mood score and how it changed over the month, 2) the things that seem to lift my mood, 3) the things that seem to drain me, 4) any patterns by day of the week, and 5) two small, kind experiments I could try next month. Be warm and non-judgemental. This is for reflection, not diagnosis. [paste entries]Try one experiment
Pick one suggestion and add it to your reminders for the coming month.
What you get
October average mood: 6.4, rising from 5.8 to 7.1. Lifted by: walks at lunch (mentioned 9 times), calls with your sister. Drained by: late Sunday emails, skipped breakfasts. Experiment: no work email after 7pm on Sundays.
Tips
- Journals are very personal. Remove names and only share what you're comfortable with an AI service seeing.
- If low mood lasts or feels overwhelming, please speak to your GP or a mental health service. AI is not a substitute for support.