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An emotion journal app that helps you name what you feel

Name what you feel

Private. CBT-based. No subscription

or choose an emotion right here ↓
Leaflo on iPhone: Hurt selected, 7 out of 10, with other emotions from the anger group below

You feel bad after a conversation. You can’t find the word for it. In Leaflo, you pick a group of emotions, read one-line descriptions, and find yours. Then you answer a question about that emotion.

Leaflo runs on iPhone and keeps your notes on your device.

“I feel bad” doesn’t tell you what you feel

Here are three sentences about the same evening. You can start an entry from the third.

① “I feel bad.”

You want it to stop. That is all you know so far.

② “I’m angry.”

You know the group of emotions. You can’t see the cause yet: you get angry at noise through the wall and at a friend who broke a promise.

③ “I’m hurt: I expected something else from him.”

You named the emotion and saw the cause. Now you can write about it.

Diagram: “I feel bad” splits into groups — sadness, anxiety, anger, shame — and the anger group into irritation, anger, hurt and outrage; Hurt is selected.

Several studies show that people who tell their emotions apart more precisely are less likely to cope in ways that harm them, and they manage those emotions better.

In a journal for difficult emotions, Leaflo asks different questions about irritation, anger, or hurt

Leaflo’s anger group has seven emotions. Here are four. Leaflo asks its own question about each.

Irritation

A mild, persistent reaction to friction or interruption

What keeps rubbing you the wrong way?

Anger

Energy that signals a boundary, need, or value was challenged

Which boundary, need, or value was crossed?

Hurt

Hurt or anger after a remark or action feels disrespectful

What did you expect from the other person?

Outrage

Strong anger at something judged deeply wrong or unjust

What feels unjust, and who has been affected?

Guilt and shame sit in the same group. About guilt, Leaflo asks: “Did you cause real harm, or are you holding yourself to an impossible rule?” About shame, it asks: “Are you judging one action, or your whole self?”

A sample entry: you start with “I feel bad” and end with a message to a coworker

A coworker presented your idea as his own on a call. It is the second time this month.

① A verdict

You close the laptop. “I feel bad after that call.”

② A group

You open Leaflo and look at nine groups. “This looks like anger.”

③ A name

You read the descriptions. Irritation is about a small friction. Anger is about a crossed boundary. Hurt is about disrespect, and that is your case. “Hurt, 7 out of 10.”

④ The emotion’s question

Leaflo asks: “What did you expect from the other person?” “I expected him to say my name. I showed him the idea first.”

⑤ A next step

Leaflo asks: “What is one supportive or useful next step?” “I’ll message him today: next time I present my part myself.”

Imagine you picked Irritation. Leaflo would ask a different question: “What keeps rubbing you the wrong way?” You would write that calls wear you out. You would not write about the coworker or your idea. The word “hurt” led you to a question about the coworker, and you found a next step.

A full entry has five questions. See all five →

In Leaflo, a guided emotion journal, you pick a group of emotions, then one emotion from it

Leaflo shows nine groups. You pick the closest one.

Leaflo has 62 emotions. We wrote the questions for them in advance. You choose the emotion: Leaflo does not guess it for you, and it works without AI.

Name what you feel

Private. CBT-based. No subscription

Choose an emotion and answer five questions in your browser

We put eight core emotions on the site. Choose one. Answer five questions in your browser. We don’t ask you to sign up. Your answers stay in this tab. In the app, you will find 62 emotions.

When the Leaflo emotion journal helps and when it is not a fit

Leaflo can help if:You write “I feel bad” and don’t know what to write next.You call both an argument and tiredness “stress,” and the word no longer helps you.You feel two or three emotions at once.

Leaflo is not a fit if:You need crisis or emergency help.You want diagnosis or treatment.A daily mood score with no questions is enough for you.

Questions about the emotion journal

In an emotion journal, you start the entry with an emotion. You name it, describe the situation, and choose one next step.

Start with a group. Read the descriptions and pick the one that fits you best. You can change the emotion until Leaflo asks its first question.

Yes, you choose up to three emotions in one entry. You rate the intensity of each, and Leaflo asks a question about each.

No. The nine groups include joy, calmness, and love. About calmness, Leaflo asks: “What helped your mind or body settle?”

In a mood tracker, you log a score. In Leaflo, you name the emotion, then answer questions about the situation and the next step.

We built on journals from cognitive behavioral therapy (CBT). In them, a person answers questions about an emotion in order. We chose the questions for each emotion from books and articles by therapists.

In Leaflo, you work out what happened and what you feel. It is a self-help journal. It does not diagnose, treat, or replace a professional.

Leaflo keeps your notes on your device. You don’t need an account. You can write, read, and export notes for free. There is no subscription.

Read how to name emotions and write about them