You Did That!: A Guided Cognitive Behavioral Therapy (CBT) Journal — developed with guidance from a licensed psychologist Paperback – September 7, 2025

You Did That! — 100 Days to Claim Your Best SelfA Guided Cognitive Behavioral Therapy (CBT) Journal — developed with guidance from a licensed psychologistTransform your mindset in just 10 minutes a day. This structured 100-day program helps you build confidence, rewire unhelpful thought patterns, and celebrate daily progress. Each page guides you to check in with your mood, practice a simple CBT skill, take one small action, and record a win—so consistency becomes second nature.How it works (3 phases)Phase 1 (Days 1–5): Pre-Journal Self-Assessment and goal clarity so you start with focus.Phase 2 (Days 6–90): Twelve weekly themes that stack skills for real-life change.Phase 3 (Days 91–100): Post-Journal Self-Assessment, scoring, and progress review.Weekly focus (Days 6–90)Thought Records & Self-AwarenessCognitive RestructuringGraded ExposureBehavioral ActivationSelf-Compassion & AcceptanceProblem Solving & Goal SettingRelapse Prevention & Self-MonitoringEnhancing Emotional RegulationChallenging Core BeliefsStrengthening Self-EfficacyImproving Interpersonal RelationshipsRefining Your Goals & Future PlansWhat you’ll do each dayMood Check: quick 1–5 rating, with optional emotion tags to spot patterns.CBT Check-In: guided prompts to identify a thought, reframe it, and choose a helpful action.Action Items & Daily Win: one small step forward and one concrete success to lock in momentum.Affirmations & Gratitude: targeted statements and a brief thank-you to reinforce growth.Inside the journalPre/Post assessments with scoring & progress tracking to see your change over time.Skill pages for SMART goals, ABC model (Activating event–Beliefs–Consequences), exposure ladders, and behavioral activation.Weekly reflection pages and a CBT Glossary for quick reference.Encouraging quotes, creative exercises, and space for personalized routines.Why it’s doableJust 10 minutes a day—easy to pair with existing routines.Undated pages—start anytime and pick up where you left off.Stacked learning—each week builds on the last for steady, confidence-boosting progress.Perfect for anyone who wants a science-backed, step-by-step way to reduce anxiety, think more clearly, follow through on goals, and feel proud of daily progress.Note: This journal supports personal growth and is not a substitute for professional mental-health care. Read more