Daily Emotion Journal Check In
Spend five minutes each day drawing or writing about feelings in a dedicated journal — building emotional awareness and self-reflection.
What You'll Need
- 1Blank notebook or stapled paper
- 2Crayons, markers, or colored pencils
- 3Stickers for decorating (optional)
What You'll Need
A blank notebook or stapled pages to make a personal journal
Crayons, markers, or colored pencils
Stickers for decorating (optional)
How to Play
Create the journal together. A simple notebook works, or staple paper together and decorate the cover.
Explain: "This is your feelings journal. You can draw or write about how you feel each day."
Set a daily time — after school, before bed, or whenever works consistently.
Ask: "What was the biggest feeling you had today?" Let them draw, write, or both.
Follow up: "What caused that feeling? What did you do when you felt that way?"
Share your own emotions: "I felt anxious this morning, but I talked to a friend and felt calmer."
Never read the journal without permission. Respect builds trust and honest expression.
Why It Works
Journaling about emotions creates a daily practice of noticing, naming, and processing feelings. Over time, children who regularly reflect on their emotions develop stronger emotional vocabulary, better self-awareness, and more effective coping strategies. The drawing option is key for kids who aren't yet fluent writers — a scribbled storm cloud can express anger just as powerfully as words. Your own sharing normalizes that everyone has complex feelings, even adults.
Tips
Don't correct or judge what they write. If they say they hated school, don't fix it. Just listen.
Use an emotion wheel chart nearby so they can point to feelings they can't name yet.
Some days the entry will be "fine." That's okay. Not every day produces deep reflection.
Over time, flip back through old entries together: "Look how you felt last month. Has anything changed?"
Age Adaptation Tips
School-age kids can take more ownership. Let them lead the activity, experiment with variations, and explain what they learned.
Frequently Asked Questions
How long does this activity take?
This activity takes about 10 min, with 5 min of preparation time beforehand.
What materials do I need?
You'll need: blank notebook or stapled paper, crayons, markers, or colored pencils, stickers for decorating (optional).
What age is this activity for?
This activity is designed for 5-8 years. You can adapt it for younger or older children by adjusting the complexity.
Can this be done indoors?
This activity is designed for indoor play, making it perfect for rainy days or when you're staying inside.
How difficult is this activity?
This is an easy activity that requires minimal setup and supervision. Great for busy days or when you need something quick.
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