A quiet place to keep track of yourself

Most of us keep detailed records of everything except ourselves. There is a calendar for work, a budget for money, a tracker for steps, and absolutely nothing for the question of how the week actually went. So the weeks blur, the same tiring patterns repeat, and it is genuinely difficult to answer a simple question like when did I last sleep properly, and what was different about that week?

The Self-Care & Mental Wellness Journal is a 35-page printable set built to answer exactly that kind of question. It is a paper record-keeping system, not a course and not a programme. You fill in short daily and weekly entries, and after a few weeks the pages start showing you your own patterns: which days drain you, which routines you actually keep, where your time and energy quietly disappear to.

Everything is undated, so you can start on any Tuesday in any month, stop for three weeks, and pick it back up without a row of guilt-inducing blank boxes. Print one page or all thirty-five.

What’s inside, page by page

Getting started (pages 1-3). A designed cover, a welcome page with printing instructions for both paper sizes and your personal-use licence, and a how-to-use page explaining how the five sections fit together and roughly how much time each page takes to fill in.

Where you are now (pages 4-5). A life-areas check-in that scores eight areas – sleep, food, movement, work, home, money, people, downtime – so you can see at a glance which one is actually the problem rather than guessing. Then a self-care menu: a personal list you build once, sorted by how long each thing takes, so on a flat day you are choosing from a written list instead of staring into space.

Mood and check-ins (pages 6-8). A monthly mood tracker you shade in with a colour key, one square per day, which turns a month into a single readable picture. A daily mood and energy log with space for what happened and what helped. And a weekly check-in that closes the week out in five short prompts.

Gratitude (pages 9-11). A seven-day gratitude page for a whole week on one sheet, a three-good-things page for people who prefer the shorter version, and an open gratitude list to fill in over time.

Reflection prompts (pages 12-15). Four weeks of written prompts, seven per page, moving from surface to substance: what you noticed, what you avoided, what you would repeat, what you want less of. Enough lines to actually answer, not so many that a blank page feels like homework.

The practical logs (pages 16-21). A monthly sleep log tracking bedtime, wake time, hours and quality. A water intake tracker with a fill-in glass grid. A movement log covering what you did, for how long and how you felt afterwards – deliberately not a workout programme. A morning routine planner and an evening wind-down planner where you design your own sequence rather than adopt someone else’s. And a 31-day habit tracker with room for the handful of habits that actually matter to you.

Boundaries and energy (pages 22-27). A boundaries worksheet that works through the specific situations where you tend to over-commit and what you would rather do instead. A non-negotiables page for the short list you protect. An energy audit splitting your week into what gives energy and what takes it. A people and support map for who you go to and for what. A saying-no page for pre-writing polite phrases so you are not improvising under pressure. And a screen time and digital reset page.

Clearing your head (pages 28-32). A worry dump for getting a spinning head onto paper, sorted into what you can act on and what you cannot. A perspective-shift page that reframes one sticky thought in writing. A self-kindness letter page. A wins and progress log, because most people undercount these badly. And a feel-better toolkit page: your own one-page reference of what has actually worked, written down while you are feeling fine.

Closing (pages 33-35). A monthly self-care review to run once a month, plus lined notes and dot-grid pages for anything the structured pages do not cover.

Who this is for

This suits anyone who wants a paper system for keeping track of sleep, mood, routines and energy without a subscription app watching over it. It works well for people coming out of a busy or chaotic stretch who want to rebuild a routine deliberately, for anyone who journals but wants more structure than a blank notebook, for shift workers and carers whose weeks look nothing like a standard template, and for planner people who want a wellbeing section that matches the rest of their binder.

Please note: this is an organisational and record-keeping product. It is a set of printable pages for tracking and reflection – it is not therapy, not treatment, and not a substitute for advice from a qualified professional. If something feels beyond what a journal can help with, please speak to a doctor or a qualified practitioner.

How to use it

Start small. Print the life-areas check-in, one mood tracker and one week of reflection prompts, and use only those for a fortnight. Once the habit sticks, add the logs you actually want – most people find sleep and energy are the two that explain the most. Run the weekly check-in on the same day each week, and the monthly review once a month. The sections are deliberately independent, so you can ignore two thirds of the book and it still works.

Formats and files

Your download includes two complete bundle PDFs – one laid out for US Letter (8.5 x 11 in) and one for A4 (210 x 297 mm) – so nothing is cropped or awkwardly scaled whichever paper you use. You also get every page as its own separate PDF in both sizes, so you can reprint the daily log twenty times without printing the rest of the journal. Set your printer to Fit to Page or 100% scale, turn borderless printing off, and print portrait. Paper around 120-160 gsm stops pen bleed-through, and putting the mood tracker or habit page in a clear sleeve lets you reuse it with a dry-erase marker.

More from the shop

These pair well with it: the Gratitude Journal Printable if you want a deeper gratitude practice, the printable self-care sticker pack for marking up your tracker pages, and the affirmation coloring pages for the evenings you would rather not write. Browse everything in the full shop.

For the thinking behind the habit and review pages, our guides on habits, mindset and motivation are a good companion, and you can try the design first with our free printables or the wider planners and productivity collection.

Frequently asked questions

Is this journal dated?

No, everything is undated on purpose. The mood tracker and habit tracker use numbered 1-31 grids you label yourself, so you can start mid-month and skip weeks without wasting pages.

Do I have to print all 35 pages?

Not at all. Every page comes as its own PDF as well as in the bundles. Most people print six to ten pages to begin with and add more once they know which ones they actually use.

Will it print properly on A4?

Yes. There is a separate A4 bundle laid out at 210 x 297 mm rather than a scaled-down Letter file, so margins, grids and line spacing stay correct. Use the Letter bundle for 8.5 x 11 in paper.

Can I use it on a tablet instead of printing?

The files are standard PDFs and will open in most annotation apps for handwriting with a stylus. They are designed for print first, so the denser tracker grids read best on paper.

Is this a physical product?

No. This is an instant digital download – nothing is shipped and nothing arrives in the post. Your files are available the moment your order completes.

What am I allowed to do with the files?

This is a personal-use licence. Print as many copies as you like for yourself and your household, forever. You may not resell, share or redistribute the files, sell printed copies, upload them elsewhere, or reuse the pages or artwork in another product. The full licence is printed on page 2 of the journal.

Instant digital download. Colours may vary slightly depending on your printer, ink and paper. Because this is a digital file it is not returnable once downloaded – please check the printing notes above before purchasing.

undated journal

Self-Care & Mental Wellness Journal | 35 Pages Printable | Mood Tracker, Gratitude, Reflection Prompts, Sleep & Habit Logs | US Letter + A4