Mind
Mental Health Tools
CBT-style thought records and a monthly mood and energy tracker.
- Mood & Energy Trackerevery month
- Thought Record24 pages
Money & health
Mental Health Journal 2027 with CBT-style thought records
A therapy journal with CBT-style thought records, a monthly mood and energy tracker, sleep logs, mood pixels, a self-care menu and gratitude pages.
A mental health journal with 24 CBT-style thought records (situation, automatic thought, emotion, evidence for and against, balanced thought), a monthly mood and energy tracker, sleep logs, a year in pixels, a self-care menu, weekly gratitude pages and journal pages.
- 211 linked pages in the sample
- Free preview before you pay
- $12 once, or unlimited on Pro
Real pages from this mental health journal
Rendered by the same engine that builds yours, in the Blush Boho theme for iPad portrait.
What's inside
The pages, section by section.
Each section gets its own side tab. You can switch any of them off, or add sections from other planners, in the builder.
Well
Wellness
Wellness tracker, year in pixels, self-care menu.
- Year in Pixels1 page
- Self-Care Menu1 page
- Wellness Trackerevery month
Sleep
Sleep
Monthly sleep logs.
- Sleep Logevery month
Journal
Gratitude & Journal
Weekly gratitude pages, affirmations and journal pages.
- Affirmations1 page
- Gratitudeevery week
- Journal24 pages
Plus the linked calendar every planner has
Cover and contents · 2 pages
A cover with your name and a linked contents page that every tab returns to.
Year overview · 1 page
The whole year on one page. Tap any date to open it.
Year goals · 1 page
Your goals and their milestones in one place, filled in by the AI if you use it.
Monthly calendars · every month
A month grid with a focus list and notes. Every date links to its day or week.
Weekly pages · every week
One page per week with your weekly goal actions and priorities.
Notes · 20 pages
Lined, dotted, grid or blank pages. You choose how many, up to 100.
The sample above comes to 211 pages over 12 months. Yours changes with the months, sections and notes pages you choose.
Who it's for
Who reaches for this one
- People in therapy who want somewhere for homework
- Anyone learning CBT skills from a book or course
- People tracking mood alongside sleep and habits
AI goal planning
Goals people plan with it
Type a goal like one of these and the AI breaks it into a milestone for each month and a small action for each week, then prints them on your month and week pages. You read and edit every line before you download.
Your goal
Fill in a thought record when anxiety spikes
12 monthly milestonesWeekly actionsA motto each monthYour goal
Track mood daily for three months
12 monthly milestonesWeekly actionsA motto each monthYour goal
Get outside every day
12 monthly milestonesWeekly actionsA motto each month
Guide
How to use a mental health journal
A mental health journal is a place to notice what's going on: thoughts, mood, sleep and the small things that help. It can support therapy or a self-help course, and it isn't a replacement for either.
Track mood and energy daily
The monthly tracker has rows for mood, anxiety, energy, sleep, medication, time outside, movement and talking to someone. A number or a colour is enough.
Use a thought record when it's heavy
Write the situation, the automatic thought, the emotion and how strong it was, the evidence for and against, and a more balanced thought.
Watch your sleep
The sleep log often explains a hard week. Note bedtime, wake time and quality.
Keep a self-care menu
List things that help when you're low, so you don't have to think of them on the day.
Bring it to appointments
A month of mood ratings and a few thought records give your therapist or doctor a clear picture.
What to include in a mental health journal
A therapy journal should be gentle to use and useful to look back on. This one includes:
Calendar
Weekly and monthly pages
Dated month calendars and a weekly page with small goal actions. No daily pages; the monthly tracker covers each day.
Mind
Mental Health Tools
A mood and energy tracker for every month and 24 CBT-style thought records.
- Mood & Energy Tracker · every month
- Thought Record · 24 pages
Well
Wellness
Year in pixels, a self-care menu and a monthly wellness tracker.
- Year in Pixels · 1 page
- Self-Care Menu · 1 page
- Wellness Tracker · every month
Sleep
Sleep
A monthly sleep log.
- Sleep Log · every month
Journal
Gratitude & Journal
Affirmations, weekly gratitude pages and 24 journal pages.
- Affirmations · 1 page
- Gratitude · every week
- Journal · 24 pages
Every section can be switched off in the builder, and sections from other planners can be added.
Digital vs printable mental health journal
A digital mental health journal stays private on your own device, and it's quick to add a rating before bed.
If screens make things worse, print a month of trackers and a few thought records on A5 and keep them with a pen.
- Digital sizes
- iPad portrait, iPad landscape, Android portrait, Android landscape, E-ink
- Printable sizes
- A5 print, A4 print, Letter print, Half letter
An example week in a mental health journal
One goal, followed through a single week. The milestone and weekly actions are the kind of lines the AI goal step writes onto your month and week pages; the daily notes are what you add by hand.
Goal
Fill in a thought record when anxiety spikes
Milestone for November
Daily mood ratings and four thought records
This week's actions
- Rate mood every evening
- One thought record when anxiety is 6 or more
- Get outside every day
- MondayMood 3, anxiety 6. Thought record: 'I'll mess up the presentation.' Balanced thought written.
- TuesdayPresentation went fine. Mood 4. Walk at lunch ticked.
- ThursdaySlept badly: 5 hours. Anxiety 5.
- FridaySelf-care menu: called a friend. Talked-to-someone ticked.
- SundayPattern: worst days follow short nights. Bringing it to Tuesday's session.
Formats
Download it for your device.
Every format is included in the price. Switch between them and download again whenever you like.
iPad — Portrait
GoodNotes, Notability, Noteshelf, Xodo, Collanote, ZoomNotes
iPad — Landscape
GoodNotes, Notability, Noteshelf, Xodo
Android tablet — Portrait
Samsung Notes, Penly, Flexcil, Xodo, Noteshelf
Android tablet — Landscape
Samsung Notes, Penly, Flexcil, Xodo
E-ink tablet
reMarkable, Kindle Scribe, Boox, Supernote
Printable — A5
Print at home or at a print shop, fits A5 binders
Printable — A4
Print at home on standard A4 paper
Printable — US Letter
Print at home on US Letter paper
Printable — Half Letter
Fits Happy Planner classic and half-letter discs
Theme
Starts in this look.
Blush Boho
Terracotta, blush and sun-washed arches.
Prefer something else? Pick from 13 themes, including dark mode and an e-ink theme, and change the accent colour.
See all themesIs it a substitute for therapy?
No. It's a journal that can support therapy or self-help. If you're struggling or thinking about harming yourself, contact a doctor, a crisis line or emergency services.
What is a thought record?
A CBT tool for slowing a difficult thought down: you write the situation, the automatic thought and how strongly you felt it, the evidence for and against, and a more balanced thought. Many therapists use similar worksheets.
Is there a free mental health journal?
You can build this mental health journal and flip through every page in your browser for free, with a watermark. The tabs and links work in the preview, so you can check the layout before you pay. The clean PDF is $12 once, or included in Pro at $49 a year for unlimited planners. There is no free download of the full planner.
Does it work with GoodNotes, Notability, Samsung Notes and e-ink tablets?
Yes. Download the iPad size for GoodNotes, Notability, Noteshelf, Xodo, Collanote or ZoomNotes; the Android size for Samsung Notes, Penly, Flexcil or Xodo; or the E-ink size for reMarkable, Kindle Scribe, Boox and Supernote. The links work in any app that follows PDF links, usually in read mode rather than pen mode. Every size is included in the price.
Can I print the mental health journal?
Yes. Choose A5, A4, US Letter or Half Letter in the builder for a printable PDF with a wider inner margin for hole punching. Printable and digital sizes come with the same purchase, so you can use the mental health journal on a tablet and print the pages you want on paper.
Is the mental health journal dated or undated?
Dated by default, starting in January 2027. You can pick any start month and year (including this month), a length from 3 months to 5 years, and Monday or Sunday weeks. Or switch to undated and write the dates in yourself, so a skipped week isn't wasted.
Does the AI fill in the mental health journal for me?
Only the goal parts, and only if you want it to. Type up to six goals and the AI writes a milestone for each month and a short action for each week onto your month and week pages, plus a motto for each month. You can edit every line before you download. Everything else, from the calendar pages to the trackers, is yours to fill in by hand. You can try it 3 times a day without an account.
How many pages is the mental health journal?
With the default settings it comes to about 230 pages. That includes 12 month pages, 53 weekly pages, the Mental Health Tools, Wellness, Sleep and Gratitude & Journal pages and 20 notes pages. Switching off sections makes it shorter, and the builder shows the total as you change things.
Make it yours in about a minute.
Set your dates, device and goals, flip through the preview free, and pay only when it's right.
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