Mental Health Daily Journal: Digital and Printable (Goodnotes, iPad)

This Mental Health journal is a way to visualise the transition from raw, internal noise to a structured, objective perspective. By using the Metaphorical Mental Health Window, you transform journaling into a tool for cognitive clarity.

Your journal is structured into a format that you can use as a guide for your daily, weekly, monthly, or yearly reflections.
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- Tabula Rasa (The Blank Slate)
Before you begin, take a deep breath. Clear away the clutter of the previous day. You are starting fresh, without the weight of past events or future anxieties. Today is a clean slate.
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- Open Your Mental Health Window
Around the Outside: The raw view. Open your window and jot down the unfiltered "noise" of your life.

- Thoughts: What is your inner critic saying?
- Feelings: What are the raw emotions you feel right now?
- Behaviours: What have you done (or avoided doing)?
- Situations: What external events occurred?
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- Look Through Your Mental Health Window
Inside the Window:
The positive objective view. Re-examine the notes above positively and objectively.

- Objective Thoughts: What are the facts of the situation?
- Balanced Feelings: Acknowledge the emotion but identify its source without judgement.
- Purposeful Behaviours: Identify the "why" behind your actions and look for small wins.
- Objective Situations: View the event from a distance, as if you were watching a movie of someone else.
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- Write Through Your Mental Health
Focus solely on the Inside of your Window. Write a positive narrative underneath your window that integrates your objective views into a pathway forward.

Example: "While the morning was chaotic (Outside), I successfully managed my reaction and took a few minutes to breathe, which helped me finish my day (Inside). I am capable of maintaining my calm even when situations shift."
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- Talk Through Your Mental Health
The Pathway to Conversation. Use your "Inside Window" reflections as a script to talk to:

- Inner Circle: Family and friends.
- Colleagues: Normalise the topic in a professional, boundary-appropriate way.
- Professionals: Bring your "Inside Window" to a therapist to deepen your work.
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- The Completion
Tabula Confecta (The Completed Slate)
Review your entries. By documenting the raw and the objective, you have processed your experience. The slate is now "confecta"—finished, integrated, and ready to be filed away, leaving room for the next Tabula Rasa.
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- Why this helps
This method bridges the gap between emotional intelligence (feeling the feeling) and cognitive re-framing (changing how we think about the feeling). It prevents "emotional flooding" by giving you a physical border (the window frame) to contain the raw experience.
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- 366 Hyperlinked pages (29th February is Included for year-on-year use) Two calendar pages (January – June & July – December) for reflecting and tracking your days, weeks, and months.

- Low transparency window image at the top of each page to write, draw, colour, or scribble in and around.

- Ruled lines to the edge of the page underneath the window image.

- Date and month (Month and date US versions) at the bottom of the page with space to add the day of the week if you wish to.

- Slate effect front and back cover
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WHAT YOU NEED
This is an interactive PDF File. You must have an app that annotates PDF files - GoodNotes, Notability, Collanote, etc. iPad with an Apple pencil (or an Android tablet with a stylus).

Your journal Is also available to print on A4, A5, A6 and US Letter paper sizes using a home printer or professional print supplier.

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HOW IT WORKS

1. Purchase the listing
2. Download your digital Journal PDF file from your Etsy Account "Purchases & Reviews"
3. Open the PDF and import it into GoodNotes
4. Open GoodNotes → Tap the “New” icon (large plus icon) → Choose Import → Select the file → Tap Open
5. Open the Printable PDF file. Click the links provided within that document. This will open a new browser window where you can view and download the printable PDF files to your computer or device.

TERMS OF USE
As all files are digital, and no physical products are shipped, digital downloads are not eligible for refunds. Kindly message me to seek any clarification before you proceed with the purchase.
You will not receive digital files through email. They can be downloaded directly from your Etsy account.
Go to Your Etsy Account → Purchases and Reviews → Click the button "Download Files"
NOTE: Etsy doesn't allow downloads from the Etsy App. Please use a web browser (Safari or Chrome) and login to Etsy.com to view purchases.

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You may use these files for PERSONAL USE ONLY. File sharing, distribution, and commercial use of this file or of the printed work from this file are prohibited.

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