today
today
a little check-in with me
date
 
MTWTFSS
my journey
day  
today's sky: circle one
progress, not perfection.
how do i feel? colour it — no numbers needed
fill the cloud in your mood colour(s) — mix freely
my colour key — soft tones, pick what fits
calm / content
low / tender
tired / flat
happy / bright
loved / warm
anxious / fiery
circle the words that fit — naming it softens it
calmjoyfulgratefulhopefulproud lovedcontentmehrestlesstired foggyanxioussadlonelyfrustrated overwhelmednumbexcitedpeacefulsoft
my meters colour the blocks left → right
moodlow · high
energy drained · buzzing
calm ↔ anxiouscalm · tense
steady ↔ edgyeasy · prickly
water colour a drop for every glass — aim for 8
all 8? colour the
leaf happy 🌿
body & routine tap each little win
sleep
hrs
quality — fill stars
move
min
sunlight
min outside
connect
a real moment with someone?
yes  ·  not today
nourish
appetite today
low just right high
little notes
caffeine
alcohol
meds y · n · n/a
page 1 · track  
in my own words
the why behind today
one tiny win today
however small — you showed up
something that made me smile
savour it — replay the moment
highlight of the day
lowest point + a trigger i noticed
something i tried to feel better
did it help?
a little · a lot · not really
three good things i'm grateful for — colour a heart for each
a kind note to myself
talk to you like a dear friend would
tomorrow, one small thing
to make it a little better
brain dump — let it go
spill any worry here, then breathe out
release →
colour-in mandala
colouring a mandala lowers anxiety more
than free-drawing — proven (Curry & Kasser)
tonight's wind-down
screens away lights low 3 slow breaths a kind thought tomorrow set
you are growing, glowing & becoming
everything you dream of
i showed
up today
a gentle self-check-in, not a diagnosis. the patterns you colour here are exactly what helps a doctor or someone you trust understand what's going on — bring them along. if a stretch feels too heavy, reach out sooner rather than later. you deserve support.
  page 2 · reflect