Today is
Select the emoji that best matches your current mood
Rate the strength of any urges you experienced
Noticeable but manageable
Pulling my attention away
Overwhelming right now
Select all that apply (optional)
Celebrate even small wins!
Got through a craving
Resisted an urge using my tools
Asked for support
Talked to someone about how I feel
Used a coping tool
Breathing, journal, or grounding
Did something healthy
Exercise, meditation, or hobbies
Good night's sleep
Rested well last night
Great job taking care of yourself today.
