Aug 3, 2026
A CBT journal without a perfect habit: short entries
Keep a CBT journal in four questions, notice how situations, thoughts, emotions, and actions connect, and stop treating a missed day as a broken streak.
Leaflo Blog: More articles — page 3
Aug 1, 2026
How to use an online therapy journal: structure and privacy
Choose an online therapy journal by the entry you will write: what structure it gives, how fast it opens, where entries are stored, and how export works.
Jul 29, 2026
How to keep a negative thoughts diary without ruminating
A negative thoughts diary that does not turn into rumination: seven questions, a stopping rule, and four signs it is time to close the entry tonight.
Jul 29, 2026
Self therapy journal: where self-help ends
What a self therapy journal can do, how it differs from psychotherapy, and the concrete signs that mean it is time to bring in a professional instead.
Jul 15, 2026
How to use a mood tracker in a CBT journal
A mood score is the start of an entry, not the result. Connect the number to the situation, the automatic thought, an alternative view, and one next step.
Jul 13, 2026
CBT diary example: start with emotion first
A practical CBT diary example for anxiety: name the emotion, write the situation as facts, catch the automatic thought, test it, and pick one next action.
Jul 10, 2026
How to use a journal before, after, and between therapy sessions
A practical therapy journal system for preparing before sessions, capturing next steps afterward, tracking patterns, and knowing when to stop.
Jul 7, 2026
How to deal with Sunday scaries without losing your Sunday
A small Sunday evening practice for low-level work dread: name the worry, choose one Monday step, and stop planning before it takes over your free time.
Jul 2, 2026
When procrastination feels like freeze
Procrastination can feel like a physical block when the list becomes threat instead of information. Reduce the threat, name the state, pick one visible move.
Jul 1, 2026
What to do when self-help advice does not work
When self-help advice feels useless, start from the state you are in: what is true now, what already failed, what care is missing, what costs the least force.