Ten minutes. Nothing here has to be insightful. Get it out of your head and onto the page.
How are you feeling?
Naming it is the whole job. You don't need a reason.
What's sitting heaviest?
The thing you'd otherwise think about at 3am.
Tomorrow's top three
Specific. People who write these fall asleep faster than people who don't.
1
2
3
Something that went well
One is enough. Small counts. "The coffee was good" is a real answer.
For one specific thing that's weighing on you. Fifteen minutes a day, four days, then stop. Not a nightly habit.
What do you want to work through?
A fight, a pattern, a thing you keep circling. One topic per run.
Bring these to your therapist if it helps. Nothing here is scored.