30-Day Emotion Journal (Printable & Digital PDF)

Build a calm, clear, and actionable mindset in just 5–8 minutes a day.

The 30-Day Emotion Journal guides you to label what you feel, breathe to settle your body, reframe your story, and take a tiny If–Then action you can actually do. Designed for real life—perfect for busy professionals, students, and anyone who wants a steady self-care rhythm without the fluff.

Highlights

• Fast, repeatable routine: One page a day. No overwhelm.
  
  

• Evidence-informed flow: Emotion labeling + paced breathing + implementation intentions = less reactivity, more follow-through.
  
  

• Creativity meets calm: A 3-minute “doodle meditation” to clear mental noise.
  
  

• Action you can keep: If–Then planning turns insight into small, consistent wins.
  
  

What you get

• Instant digital download (PDF, US Letter 8.5″×11″)
  
  

• 39 pages total: Quick Start & How-To, Daily Page Template, 30 Daily Pages, Weekly Review ×4, 30-Day Reflection, Appendix (breathing cheat sheet, mini emotion vocabulary, U.S. support lines).
  
  

• Minimal, ink-friendly layout—great for printing or tablets (GoodNotes/Notability).
  
  

How it works (the 4 steps)

1. Label — Name one primary emotion (and optional secondary).
   
   

2. Breathe — 2 minutes of 4-6 breathing to settle your system.
   
   

3. Reframe — One sentence that turns the feeling into information.
   
   

4. If–Then — A tiny, specific action (e.g., If I feel stuck, then I’ll breathe for 2 minutes and write one sentence.)
   
   

Delivery (Shopify + Big Digital Downloads)

• After checkout you’ll see a download page and receive an email with your secure download link. Both are automatic.
  
  

• Our store uses the Big Digital Downloads app to deliver files. The app supports safeguards (e.g., PDF stamping, download-limit controls) which we may enable to reduce unauthorized sharing.
  
  

Perfect for

• A lightweight daily reset between meetings or classes
  
  

• Work, school, and home—use solo or alongside coaching/learning
  
  

• People who like clear structure with a touch of creativity
  
  

Format & specs

• File: PDF (39 pages), US Letter (8.5″×11″)
  
  

• Use: Print at 100% (actual size) or annotate on a tablet
  
  

Important notes & disclaimers

• Digital download: PDF only. No physical item will be shipped.
  
  

• Not medical care: This journal is a self-care tool and not therapy or medical advice. If you’re in immediate danger, call 911. For U.S. mental-health crises, you can call or text 988 (24/7).
  
  

• Printing: Margins and colors can vary by printer; for best results, print at 100% (actual size) on US Letter paper.
  
  

• Returns: Digital products are typically non-returnable; please check our store policy.
  
  

• License: Personal use by the purchaser. For group/classes, please request a facilitator or multi-seat license.
  
  

FAQ (for your storefront)

Q: I didn’t receive the email. What should I do?

A: Check spam/promotions. You can also return to your order status page to access the download link. If needed, contact us with your order number. 

Q: Can I use this on iPad?

A: Yes—open the PDF in GoodNotes, Notability, or your preferred PDF app and write with Apple Pencil or stylus.

Q: Is the file protected?

A: We deliver via Big Digital Downloads and may enable download limits and PDF stamping to discourage unauthorized sharing. 

Optional (for your Shopify admin)

• SEO title: 30-Day Emotion Journal (Printable PDF) | Daily Mental Fitness in 5–8 Minutes
  
  

Meta description: Build calm, clarity, and action with this 39-page printable PDF. Instant Shopify download via Big Digital Downloads. Daily prompts, breathing, reframing, If–Then planning.