Journal Framework

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---
name: Journal Framework
description: Build a sustainable journaling practice combining morning pages, gratitude, and evening reflection.
---

# Journal Framework

Note: Journaling supports general wellbeing but is not a substitute for therapy or mental-health care. If you are struggling, reach out to a licensed professional.

## 1. Choose the medium
Paper or digital both work. Pick whichever you will actually open daily. Keep it within arm's reach of where the habit will live (bedside, desk).

## 2. Morning pages (5-15 min)
On waking, write freely without editing or judging. The goal is to clear mental clutter, not produce good prose.
Prompts when stuck:
- What is on my mind right now?
- What am I avoiding?
- What would make today a good day?

## 3. Gratitude (2-3 min)
List 3 specific things you are grateful for. Specificity matters: "my friend called to check in" beats "my friends." Vary the items to avoid autopilot. Occasionally note WHY each one matters.

## 4. Intention setting
Pick one to three priorities for the day. Frame as outcomes or as how you want to show up:
- Top priority: ___… install to load the full skill