The Check-in
Two minutes, two numbers.
Sleep, a worry number and an energy number from 0 to 10, what is on your mind and what helped, ninety times over.
№ · The Anxiety Journal
An anxiety journal for the calm days and the hard ones.
Your device
Instant download. Permanent link in your account.
A steadying plan written on a calm day, ninety two-minute check-ins, a worry log, thought checks and 100 prompts. Undated, so it starts the day you do. iPad, e-ink and printable editions, all in one download.
On iPad you get the colour edition: landscape, made for GoodNotes and Notability.
- i. Hyperlinked: any page in three taps, 4,836 links
- ii. 90 check-ins, a worry log and 100 prompts, undated
- iii. iPad, e-ink and printable editions in one download
- iv. Instant download, permanent link in your account
№ 01 · Why this exists
Written on a calm day, read on a hard one.
The first page is a plan you write before you need it: your early signs, what sets you off and what has helped before. On a hard day the thinking is already done, and the plan is one tap from every page in the book.
The check-in takes two minutes: sleep, a worry number and an energy number from 0 to 10, what is on your mind and what helped. A worry log sorts what is in your hands from what is not, thought checks look at one worry from the outside, and thirteen weekly pages look back on what the check-ins show.
№ 02 · Inside the journal
Six kinds of page, one tap apart.
A check-in, the worry log, a thought check, a prompt and the weekly look back. Tap a thumbnail to look closer.
The Worry Log
Name it, rate it, sort it.
Each worry gets a date, a number and a column: something you can act on, or something to set down for now.
The Thought Check
One worry, looked at from the outside.
What happened, the thought it brought, the evidence on each side and a more balanced view, written down rather than argued in your head.
№ 04 · Tuned for the Paper Pro
Drawn for the reMarkable Paper Pro.
11.8″ colour e-ink · pressure-sensitive Marker
Sized to the reMarkable Paper Pro writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the reMarkable 2
Drawn for the reMarkable 2.
10.3″ monochrome e-ink · paperfeel Pen
Sized to the reMarkable 2 writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Paper Pure
Drawn for the reMarkable Paper Pure.
10.3″ monochrome e-ink · paperfeel Pen
Sized to the reMarkable Paper Pure writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Paper Pro Move
Drawn for the reMarkable Paper Pro Move.
7.3″ colour e-ink · pressure-sensitive Marker
Sized to the reMarkable Paper Pro Move writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Scribe
Drawn for the Kindle Scribe.
10.2″ monochrome e-ink · Premium Pen
Sized to the Kindle Scribe writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Colorsoft
Drawn for the Kindle Scribe Colorsoft.
11″ colour e-ink · Premium Pen
Sized to the Kindle Scribe Colorsoft writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Air4 C
Drawn for the Boox Note Air4 C.
10.3″ colour e-ink · Android · BOOX Pen
Sized to the Boox Note Air4 C writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Air5 C
Drawn for the Boox Note Air5 C.
10.3″ colour e-ink · Android · BOOX Pen
Sized to the Boox Note Air5 C writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Air3 C
Drawn for the Boox Note Air3 C.
10.3″ colour e-ink · Android · BOOX Pen
Sized to the Boox Note Air3 C writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Air 3
Drawn for the Boox Note Air 3.
10.3″ monochrome e-ink · Android
Sized to the Boox Note Air 3 writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Air2
Drawn for the Boox Note Air2.
10.3″ monochrome e-ink · Android
Sized to the Boox Note Air2 writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Go 10.3
Drawn for the Boox Go 10.3.
10.3″ monochrome e-ink · Android
Sized to the Boox Go 10.3 writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Go Color 7
Drawn for the Boox Go Color 7 (Gen II).
7″ colour e-ink · Android
Sized to the Boox Go Color 7 (Gen II) writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note5
Drawn for the Boox Note5.
10.3″ monochrome e-ink · Android
Sized to the Boox Note5 writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Note Max
Drawn for the Boox Note Max.
13.3″ colour e-ink · Android
Sized to the Boox Note Max writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Tab Ultra C Pro
Drawn for the Boox Tab Ultra C Pro.
10.3″ colour e-ink · Android · BOOX Pen
Sized to the Boox Tab Ultra C Pro writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Manta
Drawn for the Supernote Manta.
10.7″ monochrome e-ink · Ratta ceramic nib
Sized to the Supernote Manta writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the Nomad
Drawn for the Supernote Nomad.
7.8″ monochrome e-ink · Ratta ceramic nib
Sized to the Supernote Nomad writing surface and exported for e-ink: warm paper tone, hairline grids and pen-weighted rule lines, with real room for your pen.
№ 04 · Tuned for the iPad
Drawn for the iPad.
Goodnotes on iPad · Apple Pencil · full colour
Imports straight into Goodnotes on the iPad and keeps its 3:4 page shape, so it opens full-bleed: links turn pages in read mode, the Apple Pencil writes in edit mode.
The colour edition, landscape for the iPad, made for GoodNotes and Notability, with the plan, check-ins, worry log and prompts one tab away on every page. The portrait book for e-ink and the printable edition come with it.
№ 05 · How it lands on your device
Three steps, less than a minute.
i.
Download.
Instant download after purchase. Also in your account, forever.
ii.
Send to device.
Email it, drop it in the desktop app, or sync via the cloud.
iii.
Open and write.
Opens at the Index. Tap to the day, week or month you need.
№ 06 · What you actually get
One file, drawn for your device.
The plan
My steadying plan, written on a calm day
Every day
A two-minute check-in · sleep · worry and energy, 0 to 10 · what helped
The tools
Worry log · thought checks · 100 prompts in five parts
Every week
Thirteen weekly look backs
Pages
250 on tablets
Dates
Undated: start on any day
Tablets
iPad (GoodNotes, Notability) · reMarkable · Kindle Scribe · Boox · Supernote · a Paper Pro Move cut
Printable
Letter, A4 and A5 · Editorial, Hours and Dot-Journal designs · three inks
Delivery
Instant download · permanent link in your account
№ 07 · Last word
Write the plan first.
250 hyperlinked pages for iPad (GoodNotes and Notability), reMarkable, Kindle Scribe, Boox and Supernote, a Paper Pro Move cut, and a printable edition in Letter, A4 and A5 in three designs. One purchase, every format.
We built it for both kinds of day: the plan you write when it is calm, ready for the day it is not.
№ 99 · Questions
Things you’ll want to know.
Is it a treatment for anxiety?
No. It is a journal for reflection, not medical advice, and it does not replace care from a doctor or therapist. The book says the same on its start page.
Will this work on my device?
Yes. It is a hyperlinked PDF sized to the writing surface, and it works across reMarkable, Kindle Scribe, Boox, Supernote and Goodnotes on iPad, 19 models in all. Pick your device above to see it on yours.
How long does a check-in take?
About two minutes: two numbers, a few lines on what is on your mind, and what helped. There are ninety, so a bad week of missed days leaves plenty to come back to.
Which devices does it work on?
iPad with GoodNotes or Notability (a landscape colour edition), reMarkable, Kindle Scribe, Boox and Supernote, with a cut for the reMarkable Paper Pro Move. All of them are in the one download.
Can I print it?
Yes. The printable edition comes in Letter, A4 and A5, in three designs and three ink colours.
Is this a one-time purchase?
One-time. You keep the files. No subscription, no renewals.
Do I tap the links with the pen or a finger?
A fingertip. Tabs, index rows and page links are followed by tapping them, and on a reMarkable the Marker draws rather than navigates, so a tab tapped with the pen leaves a mark on the page instead of turning it. Tap with a finger and it works every time.
Will it show up under Templates on my Scribe?
No, and no bought planner can: the Templates list on a Kindle Scribe is closed to files you add yourself, on every model. Yours arrives as a hyperlinked PDF and lives in your Library beside your books and documents, which is where you open it and write on it. Send it across with Send to Kindle so the links and the colour survive, and keep your download as the master: the Scribe cannot duplicate PDF pages on the device, so when you want a clean one you send a renamed copy over again.
№ · Reviews
Be the first to say something.
Nobody has written about this one yet. If it is on your device, yours is the first thing the next person reads.
Instant download.
Your file is in your account the moment you check out, yours to re-download any time. A receipt lands in your inbox, too.
One-time purchase.
No subscription, no annual renewal, no upgrade nags. Pay once and the file is yours.
Quiet, secure checkout.
Stripe. Apple Pay. No spam, no “partners,” no reselling your details. Receipt, file, done.
