Welcome! Here are our tips to getting started with your new Wholesome journal


Congratulations on taking the first step and starting your Wholesome journey! Our journals are designed to be as easy-to-use as they are effective. This means you don't need any previous experience in journalling - or even any instructions - to get started! 

Embarking on this journey can be both exciting and daunting. Whether you're a complete beginner or someone who has dabbled in journaling but struggled to maintain the habit, we understand that finding the right rhythm and consistency can be a challenge.

If this sounds like you, we’ve got you covered with some actionable tips that will help you get into the journalling habit.

In this blog post, we will share valuable insights and strategies to make journaling a seamless part of your daily routine, allowing you to unlock its full potential for personal growth and well-being.

But first, let's cover a bit about what you can expect to get from the experience...


What you can expect from regular use

  • Feel more positive and in control of your emotions
  • Increased focus and clarity
  • Improved physical health and less stress
  • Decreased self-judgement 

Journaling provides a safe and private space to express your thoughts and feelings.

By regularly putting your emotions into words, you can gain a better understanding of them, leading to increased emotional intelligence and a greater sense of control over your reactions.

Being in touch with our emotions can also help us leave the "fight-or-flight" state, which can harm our physical health overtime.

As you embark on your journalling journey, keep these benefits in mind.

Regularly engaging with your journal can help you realise these positive changes in your life, leading to greater self-awareness, improved mental and physical health, and a deeper connection with your inner self.


Day-to-Day Breakdown

Every Wholesome journal has been developed to target a specific mental health challenge, and contain 35 days of exclusive journalling prompts, written by our team of therapists and mental health professionals. 

In our journals, you will also find weekly planners, various Cognitive Behavioural Therapy exercises, and daily mood trackers, to take your exercise to the next level. 

Our journals have been designed with your unique path in mind, and each page can be used in whichever way you need or desire, to ensure you are getting the most out of your experience.

In every 35-day Wholesome journal, you'll have:

  • A Special Note from our Founder
  • A Habit Tracker
  • 4 Weekly Planner Overviews
  • Intention Exercise & Reflection
  • 5+ pages of CBT Exercises and Education
  • 35 Unique Journal Prompts + free space
  • 35 Mood Check-Ins

Keep reading for a full breakdown of all the pages!


Habit Tracker

In the first couple of pages, you'll find your first journal prompt and your Habit Tracker for the next 35 days.

In the Habit Tracker, you'll have space for up to 5 habits that you'd like to track. You can use this space to:

  1. Form and build new habits
  2. Get rid of old, bad habits
  3. Maintain good habits (positive reinforcement!)

These can be any habits you want and they don't have to be strictly related to journalling or the subject your journal is focussed on (for example: the habits don't all have to be confidence-boosters!).

What you track is entirely up to you and is this exercise is just intended to provide a space for you to keep track of your progress - no matter where in your life the progress is!

We have a whole post dedicated to our Habit Tracker, which provides further insight and some inspiration for what type of habits to track - take a read here!


Intention Exercise and Quotes

Following the Habit Tracker, you'll have some space to further prepare for the month ahead. 

These pages serve as a motivating aspect to the journey, with some relevant inspirational quotes to keep you going - plus a space to consider how this journal fits into your larger goals.

For each of these questions, keep in mind what goals you would like to accomplish by the end of the month, and how these will lead to a more balanced and rewarding life. 


Weekly Planner

The Weekly Planner pages are meant to provide a holistic view to your upcoming week.

With this space, you can use it to:

  1. Track important deadlines and tasks
  2. Manage your work or school assignments
  3. Setting and reviewing goals for the week
  4. Planning your meals and grocery shopping
  5. Allocating time for exercise and self-care
  6. Coordinating family activities and responsibilities
  7. Monitoring habits or routines
  8. Budgeting and expense tracking
  9. Documenting personal or professional achievements
  10. Noting down reminders and to-do lists for the week ahead.

With each day, you also have an area to note the weather of each particular day. This is especially helpful to begin to notice if you experience any patterns in your mood during/following specific types of weather.



In each Wholesome journal, you will have between 3-6 unique Cognitive Behavioural Therapy exercises, designed to further your understanding of the subject and/or teach you a new technique to use when dealing with specific emotions.

For example, in the Anxiety Journal, you will have the chance to complete 5 exercises - each teaching a new technique that can be used to limit feelings of anxiety. With each of these exercises, you will also have the space to practise the teaching to apply it to your specific anxieties.

Similarly, in our Confidence Journal, you'll have exercises that will promote positive self-talk and build your confidence.

Each of our journals contains different exercises, and the good news is that any required education for these will be contained in the journal! 

These exercises are a standalone piece from the daily reflections, and can be used in the place of a daily reflection, or alongside them. 


Daily Prompts and Mood Tracker/Check-In

In addition to the exercises explained above, you'll have 35 unique journal prompts for your daily journalling practise.

Each journal prompt is followed by a free space that can be used however you would like, to best express your opinions about the daily journal prompt.

You are free to use this space in however way you would like. The faint dotted lines allows for both paragraph-writing, or full creative expression. 

Accompanying each prompt is a mood check-in, with 40 existing moods to check off (plus space for any other emotions you'd like to jot down!).

You'll also have the area to note down what has influenced your mood, and what achievements you've completed so far today.

The aim with the mood check-in is to provide a space for you to keep grounded and in touch with yourself and your emotions.

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