NIGHTLY REFLECTION JOURNAL – DAILY EXERCISE
(WITH CHECKBOXES + MOOD TRACKER)

1. How was your overall mood today? (Choose one)

• 😊 Happy

• 😐 Neutral

• 😔 Sad

• 😠 Angry

• 😰 Anxious

• 😍 Excited

• 😌 Calm
  
  

2. What made your day feel good or positive?

• A good conversation

• A task I completed

• Support from a friend or family

• Time for myself

• Music / Hobby / Relaxation

• I learned something new

• I helped someone

• I stayed calm in a tough moment
  ✍️ Other: ___________________________________________
  ✍️ _________________________________________________

3. What pulled you down or drained your energy today?

• A misunderstanding or argument

• I felt lazy or unmotivated

• I was too stressed or overloaded

• Negative thoughts or comparison

• Someone’s words or actions affected me

• I wasted time on distractions

• I didn’t meet my expectations
  ✍️ Other: ___________________________________________
  ✍️ _________________________________________________

4. What did I learn or realize today? (Optional but powerful)

✍️ ____________________________________________________
✍️ ____________________________________________________

5. One thing I’ll try differently tomorrow:

✍️ ____________________________________________________
✍️ ____________________________________________________

🕰️ Spend 5–10 mins before sleeping. Keep your entries private unless you choose to share.
📅 Try doing this for 7 days in a row — and observe how your awareness and balance improve.