Journal
The journal is a daily log for mood and free-form reflection. It's most useful when you use it through routines — but it's always there when you need it directly.
Journal prompts
The most powerful use of the journal is through prompts built into your routines. A journal prompt is a question you answer as part of completing a routine — no separate habit required. Tapping a prompt opens a full-screen text editor, giving you space to write without distraction.
Each prompt is intentionally just one question. "Journaling" can feel like a big, effortful thing — but answering one question isn't. Once you've answered one, you're already in it, and the next one feels easy. The activation energy is low by design.
Having prompts surface inside a routine also eliminates the blank page problem. You don't have to remember what you wanted to reflect on, or decide where to start. The question is already there, waiting for you.
A simple, targeted prompt is an act of compassion toward your future self — it does the hard work of starting for you.
Morning prompts are good for framing the day and getting into the right mindset:
- What am I grateful for right now?
- What challenges am I expecting today?
- How do I want to feel by the end of the day?
- What's one thing I can do to feel that way?
- What's one goal I want to move forward on today?
Evening prompts work well for reflection and learning:
- What are three things that went well today?
- What triggered any negative emotions, and why?
- What would I do differently?
- What's something I did today that I'm proud of?
It's up to you to decide which prompts are most helpful for you. You can always add, remove, and modify prompts as you grow and your needs change.
How it connects to routines
When you answer a journal prompt during a routine — "What's one thing I'm grateful for today?" — that response becomes part of your journal entry for the day. You build a record without ever needing to open the journal screen directly.
This is the recommended way to use the journal. Daily reflection is most likely to stick when it's woven into a routine you're already doing.
The most consistent journaling happens inside routines — not as a standalone habit. Add a prompt or two to your morning or evening routine and the writing takes care of itself.
Using the journal directly
You can also open the journal directly and write without prompts. Even a sentence or two is useful over time — a record of how you were feeling on a given day becomes more valuable than it seems in the moment.
Entries are searchable, so you can find past reflections when you need them.
Privacy
Your journal is stored on your device. If you haven't set up Sync, it never leaves. If you have, it's encrypted on your device before upload — no one else can read it but you. See Sync for more on how your data is kept safe and private.