DAILY SELF-CONTROL JOURNAL EXAMPLE

Date: _____________
Energy Level (1-10): _____
Hours of Sleep: _____

Morning Reflection:
1. My main triggers for impulsive behavior today might be:
__________________________
__________________________

2. Today I commit to controlling:
__________________________

3. My strategy for staying in control will be:
__________________________

Evening Review:

Trigger Tracking:
• What triggered impulsive behavior today?
• How did I respond?
• What worked/didn't work?

Success Scale (1-10):
• Emotional Control: ___
• Food Choices: ___
• Time Management: ___
• Money Decisions: ___
• Social Media Usage: ___

Daily Prompts:
1. Today's biggest self-control challenge was:
__________________________

2. I'm proud that I:
__________________________

3. I could have handled better:
__________________________

4. Tomorrow, I will:
__________________________

Weekly Review Prompts:
1. Patterns I noticed this week:
__________________________

2. Most effective strategies:
__________________________

3. Areas needing improvement:
__________________________

4. Next week's focus:
__________________________

Habit Tracker:
□ Meditation
□ Exercise
□ Healthy Eating
□ Screen Time Limits
□ Spending Control
□ [Personal Habit]

Additional Journal Prompts:

Emotional Awareness:
• What emotions led to loss of control?
• How did I manage these emotions?
• What coping strategies worked best?

Decision Analysis:
• What decisions tested my self-control today?
• How did I handle decision fatigue?
• What could I automate or simplify?

Environment Check:
• Did my environment support or challenge my self-control?
• What changes could make self-control easier?
• What triggers can I remove?

Progress Reflection:
• How am I stronger than yesterday?
• What new strategies did I discover?
• What small wins can I celebrate?

Monthly Review:
• Major breakthroughs
• Consistent challenges
• Strategy adjustments needed
• Goals for next month