Field Guide

Pairs Well With OOMA: Self Care Journal

  • 9 min read
Pairs Well With OOMA: Self Care Journal

Self Care Journal: How to Start and Stick to It

In today’s busy world, making time for self-care can feel like a luxury rather than a necessity. But the truth is, self care is for everyone. One of the most effective ways to follow through on your well-being is by starting a self-care journal. A self-care journal is a space for tracking your activity, habits, and rituals.

The writing of reflections daily can feel daunting. But the self care journal can be as in-depth or simple as you want. You have the choice of what you are interested in tracking, which might include:

  • What you ate
  • Exercise or activity
  • Supplements or microdoses taken
  • How you feel physically, mentally, emotionally, etc.
  • Any thoughts, flare-ups, or emotions (triggers vs. glimmers)
  • Goal-tracking (hours spent on hobbies, time with friends, sleep, etc.)

Defining Self-Care

Self-care is the practice of taking time to nurture your physical, emotional, and mental well-being. It can be as simple as sipping tea on a quiet morning or as structured as creating a weekly "self care Sunday" ritual. By keeping track of your feelings and little rituals throughout your day or week, you can support your long-term growth and intentions.

Self care is personal and is dependent on knowing what you enjoy, want, and need.

The one exception to this rule is that self-care does not mean "zoning out" on your devices. It does not include staring at your phone or watching TV. The goal is to avoid brain rot and create habits that help you become a healthier and happier version of yourself.

Check out our article highlighting our favorite 7 types of self-care if you need inspiration on where to start.


Why Start a Self-Care Journal?

A self-care journal is more than a notebook. Instead of using one journal for grocery lists, notes, and writing prompts, a self-care journal is a special place. It allows you to explore your dreams in a safe and expansive way. This creative outlet can evolve with you over time and be a reflection of how far you have come.

By documenting your journey, you can identify patterns, celebrate wins, and navigate challenges with clarity. Overtime, if your self-care journal has specific markers you are tracking, it is easy to see your growth journey. By simply using a checkmark each day, you can add how much you've exercised, meditated, or done yoga. You might also note how many books you have read or how many times you called a friend when you felt down.

At the end of the week or the end of the month, you can look back at the progress you've made. The clarity of this tracking can sometimes be more reflective than how you are feeling and inspire you to keep going.

Have you had more good days than bad over the last 30 days? If your days are getting better, what are the corresponding markers that have happened in the same month?

When you have a daily habit of tracking your progress, it is easier to stay accountable to your goals. This helps you avoid losing sight of them.

If you are less of a tracker and more of a writer, journaling alone can offer numerous benefits for your mental health. Writing reduces stress and improves focus.

In Julia Cameron's book The Artist's Way, she introduces a practice called morning pages. This involves writing three pages of stream-of-consciousness thoughts first thing in the morning. This practice helps people overcome their mental blocks and vent out whatever they need to clear.

Self-care journalling is also imperative for anyone who is microdosing magic mushrooms. The subtle effects of microdosing can be hard to notice. This leads many people to think it is just an overhyped placebo. When mushrooms don't do what you expect, people often think they aren't working.

The art is in the subtlety. When you take time to think and write about your experiences, you may notice that mushrooms bring up new feelings. You are your own investigator on your growth journey.



How to Create Your Self-Care Journal

Choose the Right Tools
  • Notebook or Digital Platform: Decide if you’d prefer a physical notebook or a digital app. Physical journals offer a tactile experience. Digital options may allow for easier organization.
  • Pens, markers, or stickers: If you enjoy being creative, decorate your journal with colors, stickers, or washi tape. This will make it uniquely yours. Check out these bullet journal examples for inspiration. Or this video breaking down the bullet journal design.
  • Templates and Prompts: Pre-designed templates can simplify the process if you’re unsure where to start.
Sections to Include

Daily Check-Ins

  • Start each day with a mood tracker or short reflection.
  • Include a space for listing daily goals or affirmations.

Diet and Nutrition

  • Keep track of meals, hydration, and how certain foods affect your energy and mood.

Exercise and Movement

  • Log workouts, yoga sessions, or even simple walks.
  • Reflect on how physical activity makes you feel.

Self-Care Practices

  • Record acts of self-care, such as meditating, journaling, or taking a break from screens.

Hobbies and Creativity

  • Document your favorite creative outlets, whether it’s painting, cooking, or gardening. Include sketches, photos, or notes about your creative process.

Journal Prompts for Mental Health and Self-Care

Sometimes, starting a journal entry can feel overwhelming. Prompts can help spark inspiration. Here are a variety of ideas:

Emotional Well-Being

  • What emotions have been most present for me lately?
  • How can I better support myself emotionally?

Physical Well-Being

  • What is one thing I can do today to nurture my body?
  • How do I feel before and after exercise?

Gratitude Journal Prompts

  • What small moment brought me joy this week?
  • Who or what am I especially grateful for today?

Dreams and Goals

  • What are three things I want to accomplish this month?
  • What does my ideal day look like?

Self Care Sunday Prompts

  • How can I make the upcoming week more balanced?
  • What’s one self-care activity I’ve been neglecting?

Your self-care journal could be a simple commitment to find one prompt a day to write about. 79% of Americans report feeling burnout from their work. In our burnout society, even one simple change can help you slow down and improve your health.



Little Rituals to Enhance Your Journaling Practice

Incorporate small rituals to make journaling a special experience:

  • Set the Mood: Light a candle or play calming music before writing. Make a cup of tea or start a fire in your wood stove. Pick a favorite place to write each day, like on a sheepskin rug on the floor or at your desk in front of a window.
  • Dedicated Time: Choose a time of day that works best for you, such as morning or bedtime. Commit to the same time each day to help ensure you will stick with this practice.
  • Add Comfort: Pair journaling with a warm beverage like saffron tea to relax and focus. After work, change out of your work clothes and get comfortable before sitting in your favorite spot and writing. Your home should become a reflection of sacred space. Create an area that feels good to journal, reflect, dream, and relax.
  • Be Flexible: Don’t pressure yourself to journal every day—consistency over perfection is key. If you miss a day, don't let your entire routine fall away. Being gentle with yourself as you try to build new habits is imperative. What good is self-care if you are berating yourself in the process?

Explore OOMA's Autumn Guide to Little Rituals for self-care and find inspiration for seasonal transformation.



How a Self-Care Journal Transforms Your Life

By committing to a self-care journal, you are committing to yourself. Your journal is like a personalized roadmap for health. Tracking your habits and feelings helps you see what works and what doesn’t.

Plus, taking time to reflect encourages mindfulness and gratitude, two tools for long-term health. Check out this article from Harvard on how gratitude can improve your health.

Consistency in journaling can:

  • Improve mental clarity and reduce stress.
  • Strengthen your commitment to self-care practices.
  • Spark creativity and personal growth.


OOMA Microdose Capsules x Self-Care Routine

OOMA designed microdose capsules to inspire your mind and help you on your path of transformation. Our signature blend of Sargol saffron, reishi, cordyceps, lion's mane, ashwaghanda, Red Panax ginseng, and magic mushrooms work together to support you on your growth journey.

OOMA is an every-other-day wellness capsule that people should use long-term for sustainable and subtle growth.

Made with a signature blend of natural ingredients, these capsules can help you stay on task with your journaling and other self-care goals. They might even inspire you to reflect deeper into who you are now and who you want to be. When paired with reflection and intention setting, OOMA can amplify the benefits of your self-care routine.

How does it work? Read more at our signature ingredient breakdown to learn how we got our specific formula for ultimate self-care. What sets us apart the most is our use of the whole fruiting body of the magic mushroom. This incredible aid works to rewire your brain to help you out of whatever is holding you back.



A Self Care Journal for Everyone

No matter your age, lifestyle, or experience, self-care is for everyone. Your journal is a safe, private space where you can connect with yourself, honor your needs, and dream expansively. With time and dedication, it becomes a tool not just for self-care but for self-discovery.

Whether you start with a few simple entries or begin a detailed self-care journey, remember that every step counts. Let your journal evolve as you do, and watch as it transforms into a treasured companion on your path to wellness.



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