Templates

A CBT-based daily journal: write down emotions, body sensations and actions, then look back.

Space for to-dos and reflection.

Plans, and how the day actually went. One page that follows your day in order.

Notice the 'that went better than I expected.' A CBT-based daily note for spotting how actions and mood connect.

24 questions turn your coping habits into a chart.

Write down anxious moments and mark how strong each feels.

Break down the links behind your fear and look at them.

A record for each time you faced your anxiety.

The path you're on, and the one you'd really like to try. Put the two side by side, and it gets easier to move.

A worksheet for checking how kind — and how hard — you are on yourself. Done regularly, it also shows you how you change.

Body, food, connection with people. A page to see the current state of 8 areas of life in the shape of a wheel.

A month's plans on a single page.

One step at a time, toward where you want to be. Pick a few actions and tick the days you managed them. It doesn't have to be every day — what you build up stays.