Journal

What’s one mean thing your inner voice says a lot?

If your best friend said that about themselves, what would you say back to them? Try saying it to yourself.

How do you feel after scrolling for a while—better or worse?

What’s one thing that makes you feel good that has nothing to do with a screen?

Write down three things you’re grateful for right now. Do it again tomorrow.

Write about a time someone made you feel small. What do you wish you had said?

If you could write Katie a letter, what would you tell her?

What does “safe” feel like in your body?

Do you say sorry when you did nothing wrong?

Write a letter to your younger self.

Which Essential do you have? Which do you need?

Right now, what are you feeling? Go one level deeper.

Which friend do you relate to most?

What tools are in your toolbox?

Have you ever been bullied? How did your body feel?

Have you ever bullied someone? What were you feeling?

Is there a secret you are carrying that feels too heavy?

Write your own Friendship Code.

Has your brain ever tricked you into thinking something safe was dangerous?

What does “safety” feel like in your body? Describe it.

Describe what healthy love feels like to you.

List three boundaries you want to practice. Write the exact words.

Write a letter to your future partner describing how you want to be treated.

Who would you call at two in the morning? Write their name.

Write the sentence you would use to ask for help. Practice it aloud.

Have you ever talked to someone online you have never met in person?

What would you do if an online friend asked you to keep a secret?

Has something online ever made you want to disappear?

What would you say to Tyler?

How does your social media feed make you feel about your body?

If you could design an algorithm, what would it show you?

Where do you feel like you truly belong?

Have you ever done something dangerous just to feel accepted?

Have you ever felt like a different person in different settings?

What parts of your identity do you wish people understood?

What do you do when the noise in your head gets too loud?

Has anyone ever offered you something to make you feel better?

What does ‘fun’ look like without substances?

Have you ever felt pressure to drink or use?

What mask do you wear? What is behind it?

When was the last time you told someone the complete truth about how you felt?

If your mental health were weather, what would it be today?

Write three reasons you are glad to be alive.

Has an adult ever made you feel uncomfortable?

What would you want every school and church to do differently?

What do you know about money? What do you wish you knew?

If you had $1,000, what would you do with it?

What does ‘stability’ look like to you?

Write a five-year plan.

What would change if you became a parent tomorrow?

What does ‘responsibility’ mean to you?

What beliefs do you hold because you chose them? Which were imposed?

What does freedom mean to you?

What is one thing this book taught you?

If you could change one thing about the world, what?

Write a letter to your future self.

Who will you share this book with?

Complete: “Starting today, I choose to…”

When do you feel most like yourself? Who are you with?

If you could say one thing to Katie, what would it be?

Have you ever been bullied? Where did you feel it in your body?

Have you ever been the one who was mean? What were you feeling underneath it?

Write down three boundaries you want to practice. Use the exact words, like: “I’m not comfortable with that.”