You Did That!: A Guided Cognitive Behavioral Therapy (CBT) Journal — developed with guidance from a licensed psychologist

You Did That! — 100 Days to Claim Your Best Self
A Guided Cognitive Behavioral Therapy (CBT) Journal — developed with guidance from a licensed psychologist

Transform your mindset in just 10 minutes a day. This structured 100-day program helps you build confidence, rewire unhelpful thought patterns, and celebrate daily progress. Each page guides you to check in with your mood, practice a simple CBT skill, take one small action, and record a win—so consistency becomes second nature.

How it works (3 phases)

• Phase 1 (Days 1–5): Pre-Journal Self-Assessment and goal clarity so you start with focus.
• Phase 2 (Days 6–90): Twelve weekly themes that stack skills for real-life change.
• Phase 3 (Days 91–100): Post-Journal Self-Assessment, scoring, and progress review.

Weekly focus (Days 6–90)

• Thought Records & Self-Awareness
• Cognitive Restructuring
• Graded Exposure
• Behavioral Activation
• Self-Compassion & Acceptance
• Problem Solving & Goal Setting
• Relapse Prevention & Self-Monitoring
• Enhancing Emotional Regulation
• Challenging Core Beliefs
• Strengthening Self-Efficacy
• Improving Interpersonal Relationships
• Refining Your Goals & Future Plans

What you’ll do each day

• Mood Check: quick 1–5 rating, with optional emotion tags to spot patterns.
• CBT Check-In: guided prompts to identify a thought, reframe it, and choose a helpful action.
• Action Items & Daily Win: one small step forward and one concrete success to lock in momentum.
• Affirmations & Gratitude: targeted statements and a brief thank-you to reinforce growth.

Inside the journal

• Pre/Post assessments with scoring & progress tracking to see your change over time.
• Skill pages for SMART goals, ABC model (Activating event–Beliefs–Consequences), exposure ladders, and behavioral activation.
• Weekly reflection pages and a CBT Glossary for quick reference.
• Encouraging quotes, creative exercises, and space for personalized routines.

Why it’s doable

• Just 10 minutes a day—easy to pair with existing routines.
• Undated pages—start anytime and pick up where you left off.
• Stacked learning—each week builds on the last for steady, confidence-boosting progress.

Perfect for anyone who wants a science-backed, step-by-step way to reduce anxiety, think more clearly, follow through on goals, and feel proud of daily progress.

Note: This journal supports personal growth and is not a substitute for professional mental-health care.