Journal & Emotions
The Journal tab is your personal space for emotional expression and self-reflection. Learn how to record your emotions, add rich content like photos and notes, and use powerful features to enhance your emotional wellness journey.
Essentials
- Emotion: Select an emotion (basic). Custom emotions require Premium.
- Intensity: 1–10.
- Note: Add text.
- Tags: Choose from preset tags.
- Weather: Select an icon.
- Photo: Attach one image.
- Reflection: 3 daily scores saved with the entry.
- Flemme: Quick lazy-day entry.
- Save: Use Save in header.
- Edit/Delete: Open a day in Calendar, edit entries, swipe to delete.
Getting Started with Journaling
The Journal tab is designed to make emotional tracking simple and meaningful. Start your journaling journey with these basic steps and gradually explore advanced features.
Your First Journal Entry
- Tap the Journal tab in the bottom navigation
- Tap the "+" button to create a new entry
- Select your primary emotion from the emotion wheel
- Set your emotional intensity (1-10 scale)
- Add optional notes about your feelings
- Tap "Save Entry" to record
Journal Interface Overview
The Journal tab provides an intuitive interface for recording your daily emotions and thoughts.
💡 Getting Started Tips
Start simple! Begin with just emotion and intensity tracking. As you get comfortable, gradually add notes, photos, and other features. Consistency is more important than complexity when building your journaling habit.
Recording Emotions
Choose the feeling that fits best right now and set how strong it is.
Available Emotions
Emotion Intensity Scale
- 1–3: Very mild → mild
- 4–6: Moderate
- 7–8: Strong
- 9–10: Intense
Recording Your Emotion
- Open the emotion selection wheel
- Choose the emotion that best describes your current state
- Use the intensity slider to set the strength (1-10)
- Consider if you're feeling multiple emotions
- Select the most prominent or important emotion
🎯 Tip
Go with your first instinct. You can always add a note.
Writing Help (same as in the app)
Short prompts to get you started. Pick any that resonates and write a few lines.
General Reflection
- How was your day overall?
- What made you smile today?
- What challenged you?
- What are you grateful for?
Positive Moments
- What brought you joy today?
- Who made a positive impact?
- What are you proud of?
Challenges & Growth
- What was difficult today?
- How did you handle stress?
- What did you learn about yourself?
Self‑Care & Relationships
- How did you take care of yourself?
- What do you need right now?
- How did you connect with others?
Goals & Next Step
- What small step could help tomorrow?
- What would make you feel fulfilled?
📝 Tip
Write honestly for 2–3 minutes. Done is better than perfect.
Weather (optional)
Record the weather when it matters for your mood.
Weather Options
Weather-Emotion Insights
- Seasonal Patterns: Track how seasons affect your mood
- Weather Triggers: Identify weather conditions that impact your emotions
- Planning Ahead: Use weather patterns to prepare for emotional challenges
- Self-Care Strategies: Develop weather-specific coping mechanisms
🌤️ Weather Tracking Benefits
Many people find that weather significantly affects their mood. Tracking this connection can help you develop better self-care strategies and understand when you might need extra support or different activities.
Photos (optional)
Add a photo to capture the moment when words aren't enough.
Photo Features
Adding Photos to Entries
- When creating or editing an entry, tap the photo section
- Choose to take a new photo or select from your library
- Position and crop the photo as desired
- The photo will be automatically attached to your entry
📷 Photo Tips
Photos can capture moments that words can't express. Use them to document special moments, capture your environment, or add visual context to your emotional experiences. Remember that photos are stored locally for your privacy.
Voice Notes Premium
Learn more about all premium features.
Record voice notes for deeper reflection and emotional expression when text isn't enough.
Voice Note Features
Recording Voice Notes
- When creating or editing an entry, tap the microphone icon
- Tap and hold to start recording your voice note
- Speak your thoughts, feelings, or reflections
- Release to stop recording
- Review your recording and save if satisfied
🎤 Voice Note Tips
Voice notes are perfect for capturing spontaneous thoughts and emotions. They can be more expressive than text and help you capture the tone and emotion of the moment. Use them for quick reflections, emotional processing, or when you want to express yourself more naturally.
Reflection Questions
Answer three daily reflection questions to deepen your self-awareness and track your growth over time.
Daily Reflection Questions
- Productivity: How satisfied are you with today's productivity?
- Self-Care: How well did you take care of yourself today?
- Relationships: How connected did you feel to others today?
Reflection Benefits
- Self-Awareness: Better understanding of your emotional patterns
- Growth Tracking: Monitor your personal development over time
- Pattern Recognition: Identify recurring themes and triggers
- Goal Setting: Use insights to set meaningful personal goals
Answering Reflection Questions
- Take time to think deeply about each question
- Write from the heart without censoring yourself
- Consider both positive and challenging aspects
- Reflect on how your answers relate to your emotions
💭 Reflection Benefits
Regular reflection helps you develop self-awareness, understand your emotional patterns, and make more conscious choices. Over time, you'll notice themes and insights that can guide your personal growth.
Custom Emotions
Create emotions that fit you better when the basics aren't enough.
Creating Custom Emotions
Adding Your Own Emotions
- Go to Settings → Custom Emotions
- Tap "Add New Emotion"
- Choose an emoji or icon for your emotion
- Give your emotion a name
- Add a description to help you remember its meaning
- Save your custom emotion
Custom Emotion Ideas
- Nostalgic: Longing for past experiences
- Inspired: Feeling motivated and creative
- Overwhelmed: Too much to handle
- Content: Peaceful satisfaction
- Restless: Unable to relax or settle
- Accomplished: Proud of achievements
Managing Custom Emotions
- Edit Emotions: Modify names, descriptions, or icons
- Delete Emotions: Remove emotions you no longer use
- Organize Emotions: Arrange them in preferred order
- Usage Tracking: See how often you use each emotion
🎨 Custom Emotion Tips
Create emotions that are meaningful to you and your unique emotional landscape. Don't create too many at once - start with a few and add more as you discover gaps in your emotional vocabulary.
Best Practices
Keep it consistent and kind to yourself.
Building a Journaling Habit
- Start Small: Begin with just 2-3 minutes per day
- Choose a Time: Pick a consistent time that works for you
- Be Patient: It takes time to develop the habit
- Don't Judge: There's no right or wrong way to journal
- Stay Consistent: Regular practice yields the best results
Journaling Prompts
- "Today I felt most [emotion] when..."
- "Something that surprised me today was..."
- "I'm proud of myself for..."
- "Tomorrow I want to focus on..."
- "A small win today was..."
📖 Journal Mastery
Remember that journaling is a personal journey. What works for others might not work for you, and that's perfectly okay. The most important thing is to be honest with yourself and consistent with your practice.