My Real Week
For people who are harder on themselves than they need to be.
This journal asks a fairer question: not "Did I finish my list?" but "Where did my day actually go?" Each day you note your mood, your plan, and the real, often invisible work that took your time. At the end of the week you'll see the whole picture — and a report you can bring into your therapy session.
Planning fallacy
People routinely underestimate how long tasks will take. An unfinished list is often a planning problem, not a character flaw.
Buehler, Griffin & Ross (1994)
Negativity bias
Our brains give more weight to what went wrong than what went right. Writing down what you did balances the picture.
Baumeister et al. (2001)
Self-compassion
Responding to setbacks with kindness rather than self-criticism is linked with more motivation to improve — not less.
Breines & Chen (2012)
How you feel, in one word. Up to three starred "musts" — everything else is a bonus.
Where your time really went, a fair look-back, and one thing you're quietly proud of.
Created by Sana Fatima, MBACP integrative psychotherapist. Your entries are private — only you can see them, and you choose what to share. This is for self-reflection, not diagnosis or treatment.