Mental Health Journal — 90 Days

# Sample: Mental Health Journal (Day 1 + Day 14)

## Day 1 of 90 — Welcome

```
─────────────────────────────────
Welcome. You're going to be ok.

This is a 90-day check-in with yourself.
5 minutes a day. No tracking. No judgment.
Print the welcome pack. Tape the crisis card to the fridge.
Then start.
─────────────────────────────────

Today's check-in (2 min):
  • One word for how you feel right now: _______
  • Energy today (1-10): _______
  • One small win from yesterday: _______

Today's prompt (3 min):
  Why did you buy this journal?
  (Be specific. "Because I'm scared" is a great answer.
   "Because my OB suggested it" is a great answer.
   "Because I want to know if I'm ok" is a great answer.)

─────────────────────────────────
If today is hard:
  → 988 (Suicide & Crisis Lifeline) — call or text
  → 1-800-944-4773 (Postpartum Support International)
  → Text HOME to 741741 (Crisis Text Line)
  → 911 if you or your baby are in immediate danger
```

## Day 14 of 90 — First PHQ-9 screen

```
─────────────────────────────────
Today's check-in (2 min):
  • One word: _______
  • Energy: /10
  • One small win: _______

PHQ-9 — over the last 2 weeks, how often have you been bothered by:
  • Little interest or pleasure:  0  1  2  3
  • Feeling down or hopeless:    0  1  2  3
  • Sleep trouble:               0  1  2  3
  • Tired / no energy:           0  1  2  3
  • Appetite changes:            0  1  2  3
  • Feeling bad about yourself:  0  1  2  3
  • Trouble concentrating:       0  1  2  3
  • Moving slowly / restless:    0  1  2  3
  • Thoughts of self-harm:       0  1  2  3

Your score: ___
  0-4:  minimal — keep checking in
  5-9:  mild — share with your provider at next visit
  10-14: moderate — talk to your provider this week
  15-19: moderately severe — call your provider today
  20-27: severe — call today; same-day if possible
  Any thoughts of self-harm (any score on #9): call 988 NOW

─────────────────────────────────
If today is hard:
  → 988 (Suicide & Crisis Lifeline) — call or text
  → 1-800-944-4773 (Postpartum Support International)
```

## How the journal works

- **90 daily lessons**, ~5 minutes each
- **PHQ-9 screen every 14 days**, with auto-scoring and next-step guidance
- **Crisis resources on every lesson** (not just hard days)
- **$37 one-time**, no subscription

**Get the full journal →**