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The Madhappy Journal    

The Madhappy Journal

Art by FISK

Hello friend! This Mental Health Awareness Month, we are excited to debut The Madhappy Journal.

At Madhappy, we feel that understanding ourselves on a deep level is a core part of living our best lives. Thus, we created this journal to be just that for you: a space to get to know yourself and your emotions, and, in turn, live happier and more fulfilled lives. 

We hope this Journal helps you develop four essential skills: 

  1. Become more consciously aware of your emotions
  2. Learn to choose how you behave in response to your emotions
  3. Develop empathy for others when they are feeling emotional
  4. Respond appropriately and supportively to others emotions 

What’s in it? 

Our journal breaks down emotions and feelings to get to know yourself and others. 

The Introduction helps you get started. We cover the feelings wheel, the six core emotions and some of the ways they can show up, and a graph of how our thoughts, emotions, behaviors, and physical health all contribute to our mental wellbeing. 

The bulk of the journal is a customizable, daily template with three prompts, a PEMS scale (explained below), and a blank page to express yourself freely. 

The Prompts

Each day you have three prompts to answer that evoke reflection in regards to your thoughts, feelings, and behaviors. (Hint: You may be familiar with that format if you’ve ever participated in Cognitive Behavioral Therapy). 

By labeling and putting to paper your thoughts and feelings, some psychological weight on your shoulders is lifted. You don’t have to get swept up in your thoughts because you can come back to them articulated on paper for you to revisit, track, and hold space for. 

Of course, we made sure the journal spans across more than 66 days: the amount of time it takes you to develop a new habit. We want you to feel confident and empowered in your personal development through journaling. By creating a journaling habit, you show up for yourself. If that’s not a radical act of self-love, what is? 

The PEMS Scale

The PEMS scale comes from our cofounder Mason’s personal journaling practice. Each day, you quickly take note of how you feel in each aspect of your health:

  • Physical
  • Emotional
  • Mental 
  • Spiritual 

The goal here is to notice how the different parts of your being relate to each other. When your mind is calm, how does your body feel? Take a moment to notice where they align and where they might not. 

Our tips and tricks

One of our favorite things about journaling for our mental health is that there is no right or wrong way to do it. However, you utilize your Madhappy Journal is perfect for you. 

You can use journaling to:

  • Dump all the thoughts swirling around your head
  • Develop a daily gratitude practice
  • Reconnect with your intuition 
  • Make a to-do list for the day to practice time and stress management
  • Track habits 
  • Set an intention for each day 
  • Spend 5 minutes a day on yourself 
  • Look back and see how much you’ve grown 

We understand that everyone is at a different place on their journey, so this journal was developed to meet you wherever you are. This is your journal. Doodle, when you feel like it, color outside the lines, and create something that feels like an extension of you. 

If you’re new to journaling or don’t know where to start, start here. And text us on the Hotline along the way! We would love to chat about your experience, share unreleased prompts, and be along for the journey by your side. 

Keep the conversation going by commenting on this story below. You can also connect with us about whatever’s on your mind by texting The Local Optimist Hotline at 310.299.9414.