Mon 21 Sep
Monday felt shorter than I feared
Wrote the two options on paper before the call. Didn’t spiral once.
Tuesday, 22 September · Daily Journal
A quiet page, just for you.
Write it down, talk it out, or check in with your body. Only you can read this. Meo uses it only if you say so.
Free writeCBT reflectionSomatic check-in
Draft saved 08:14
Today’s prompt
What would make tomorrow feel lighter?
If I’m honest, the heavy part isn’t the project review. It’s that I still haven’t asked Anna to lead it. Once that conversation is done, tomorrow is just a normal Wednesday. I want to send her the message before lunch, and then close the laptop at six
Drained
Tense
Steady
Calm
Clear
Meo noticed a pattern
Anna has come up in 4 of your last 6 entries. Want to turn “ask Anna to lead” into Thursday’s next step?
Your rhythm
Year viewSeptember 2026
MTWTFSS
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20 of 21 days writtenLess More
Mood this weekTrending up
WTFSSMT
21day streak
48entries
6.2kwords
CBT reflection
Completed yesterday01
Situation
Marek presented the Q3 plan I built as “the team’s idea” in front of the director.
02
Automatic thought
“If I don’t fight for credit now, nobody will ever see my work.”
All-or-nothingFortune telling
03
Evidence against
My manager thanked me by name last week. The director asked for my deck afterwards.
04
Balanced thought
Credit is built over many moments. I can name my part calmly in Monday’s stand-up.
Feeling shifted from 8 to 4 out of 10
Somatic check-in
Start 3 minShoulders tense · 7
Jaw tight · 5
Chest busy · 4
Stomach settled · 2
Box breathing · 4-4-4-4Meo suggests it when your shoulders read above 6.
Begin
Earlier entries
Everything you’ve written, spoken or checked in with.
All 48Free write 29CBT 11Somatic 8
Sun 20 Sep
Credit for the Q3 plan
Thought record on the director meeting. Balanced thought: name my part calmly.
Sat 19 Sep
Long walk, clear head
Shoulders at 3 after the walk. Voice entry, 2 min.
Fri 18 Sep
What I actually want from this role
Less recognition, more autonomy. Linked to Values discovery.