Daily Self-Talk Analyzer Mini Journal  
Date: ______________________ Mood (1–10): ________ Energy (1–10): ________  
1. Capture Your Self-Talk  
What are 3–5 things you said to yourself today?  
1. ________________________________________________________________________  
________________________________________________________________________  
2. ________________________________________________________________________  
________________________________________________________________________  
3. ________________________________________________________________________  
________________________________________________________________________  
4. ________________________________________________________________________  
________________________________________________________________________  
5. ________________________________________________________________________  
________________________________________________________________________  
2. Label the Tone  
Label each thought by tone and emotion (Negative, Self-Critical, Neutral, Encouraging, Empowering).  
1. Tone: ____________________ Emotion: ___________________________  
2. Tone: ____________________ Emotion: ___________________________  
3. Tone: ____________________ Emotion: ___________________________  
4. Tone: ____________________ Emotion: ___________________________  
5. Tone: ____________________ Emotion: ___________________________  
3. Spot Patterns  
What patterns or themes do you notice in your self-talk today?  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
4. Reframe Key Statements  
Pick up to three negative thoughts and rewrite them in a more balanced, kind, or empowering way.  
Original Thought 1:  
___________________________________________________________________________  
___________________________________________________________________________  
Reframed Version 1:  
___________________________________________________________________________  
___________________________________________________________________________  
Original Thought 2:  
___________________________________________________________________________  
___________________________________________________________________________  
Reframed Version 2:  
___________________________________________________________________________  
___________________________________________________________________________  
Original Thought 3:  
___________________________________________________________________________  
___________________________________________________________________________  
Reframed Version 3:  
___________________________________________________________________________  
___________________________________________________________________________  
5. Reflect on Progress  
How did your self-talk feel compared to yesterday? What’s one compassionate phrase you want to  
remember tomorrow?  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
________________________________________________________________________  
Reflection Quote of the Day (optional)  
“________________________________________________________________________”  
________________________________________________________________________  
________________________________________________________________________