James Fitzgerald Therapy PLLC

30 Days of Journaling & Daily Diary Card

SELF-LEADERSHIP JOURNAL WELLNESS TRACKER

STRENGTHENING YOUR CONSCIOUS SELF DAILY MAINTENANCE LOG

The “Daily Maintenance Activity Log” on the Quenza App & Website serves as a gentle yet structured companion that helps you translate therapeutic insight into daily, lived practice. As soon as you open the form, you begin by selecting the calendar day for which you are making an entry. This simple act of dating your log anchors you in time, lowers the chance of missed days, and offers your therapist a clear chronological record of your progress.

Immediately afterward, you encounter an invitation to pause, review, and check off any self‑care activities you have completed since your last submission. This Daily Maintenance section is more than a to‑do list; it functions as a mirror reflecting how deliberately you are tending to your body, mind, and spirit. You can mark practices such as “Ten Mindful Minutes,” “Five Minutes of Coherence Breathing,” “Adequate Water Intake,” “Yoga or Tai Chi,” and “Limited Digital Screen Time.” By gathering medication adherence, movement, contemplative practice, creative expression, and outdoor engagement in one place, the form underscores an integrated, biopsychosocial view of health. Each checkmark affirms that you are actively participating in your own healing and teaches your nervous system to associate self‑care with a sense of completion and reward.

Below the checklist, an open text field invites you to record any additional nurturing activities not already captured. This space honors your individuality and prevents the form from becoming prescriptive or rigid. You might note “played guitar,” “painted with my child,” or “soaked in a hot bath,” thereby celebrating your unique pathways to regulation.

The next two subsections translate your subjective experience into simple, quantitative snapshots. First, you rate your Anxiety & Stress on a ten‑point Subjective Units of Distress scale. Immediately afterward, you rate satisfaction in multiple life domains—beginning with Work/Contribution—on a parallel ten‑point continuum. Over time, these twin metrics reveal whether your self‑care practices correlate with reduced distress and enhanced life satisfaction, reinforcing the therapeutic principle that insight must eventually be reflected in felt experience.

To deepen reflection, the form shifts from numbers back into narrative. A guided Reflection Journal offers prompts such as “Which part of you felt activated today and what was it protecting you from?” or “What boundary did you set or wish you had set?” Writing in response encourages you to recognize internal parts, track protective strategies, and name accomplishments—all of which strengthen emotional intelligence and narrative coherence. Because the prompts address you directly, they help you observe difficult material without overwhelming self‑criticism.

The DBT Diary Card section that follows provides a more clinical lens, inviting you to map emotional intensity, urges, and specific skill use. A color‑coded wheel helps you rate emotions like anger, sadness, or joy, while parallel sliders capture urges to use substances or engage in other target behaviors. Under “Skills,” you note whether you employed DBT practices such as Wise Mind, STOP, TIPP, or DEAR MAN. This structure transforms abstract skills into observable behaviors, making it easier for both you and your therapist to see which tools are becoming habitual and which still need rehearsal. A weekly summary auto‑generated from these entries enables your therapist to spot patterns—perhaps high anger on Mondays, or frequent use of Opposite Action after family visits—so treatment can be precisely tailored.

A final free‑text space invites you to record any lingering thoughts, questions, or agenda items for your next session. This ensures that insights arising between appointments are not lost and empowers you to co‑create the therapeutic focus. The closing prompt—“How do you feel today after doing this activity?”—encourages moment‑to‑moment interoceptive awareness across physical, mental, emotional, social, and spiritual dimensions. In practice, many people discover that merely completing the form lowers arousal, because naming experience is itself a regulatory act.

Taken together, these sections weave a single, coherent ritual that blends mindfulness, behavior tracking, cognitive reflection, and skill rehearsal. For you, the activity log operates like a daily conversation with the compassionate observer within, reinforcing that every small act of care counts. For your therapist, it supplies rich, structured data that can guide session focus, reveal treatment‑emergent themes, and celebrate incremental victories. Ultimately, the Day‑of‑the‑Week Activity Log embodies a progressive, whole‑person approach to mental health—one that affirms your agency, respects your complexity, and aligns therapeutic work with the rhythms of your everyday life.