Inspired by the diary cards used in Dialectical Behavior Therapy, as well as notes and techniques from a dear friend of mine with several years of intensive trauma therapy on me and a diagnosis of PTSD; I began using diary cards, and posted an earlier version, in December (still and always a work in progress).

General Rating: Rating these aspects helps me to recognize how i am feeling and know when i need to call on my supports or tools of self care, or simply ask myself why i am feeling this way. Grattitudes: Listing the things I am grateful for reminds me that there are things to be grateful for, helps me remember the good parts of my day and the revelations I have had that affirm that I am growing and making progress. Prayers: Writing down my prayers is becoming a way to connect with my authentic self – what she wants, what is in her heart, making her feel heard. It also reminds me that I don’t have to overcome things alone and I can ask for help. it develops a sense of faith in life and resiliency in myself, that I am not helpless no matter what is happening. Activities: Listing the things I have accomplished in my day, or how I spent my time helps me develop and maintain a sense of purpose and validates my day. It can alleviate the feeling that my days are slipping away and i have no idea what i have done with the time or any sense of moving forward. I don’t just list productive things here, in the traditional sense of the word; but anything that i found worthwhile in terms of joy, connection, fulfillment, growth, healing or satisfaction. To-Do: Listing all the things that are on my mind to do helps free my mind space and relax me, knowing I have a list so I don’t have to remember everything that needs doing. It also helps to focus me in my day when i read it the next morning.

Overall, I find that diary cards are a dose of validation and self-identification – who am I, what drives me, what are my strengths, what is in my heart, and how am I really doing. They are a reminder of the things that are most important in life, which are also the things that are easiest to forget — the things my recovery friends and I know to remind each other of if we are not in a good place with ourselves and the world. this is a big part of my spirituality.

Do you journal or record your day in some way? What is spirituality to you and how does it help you?

Related articles