Evidence suggests that journaling is an extremely effective way to process difficult experiences and as a tool for self-improvement (1). This journal template, available for download below, was produced by François Fabi based on his journaling habits, the 5-minute journal, High Performance Planning and his own ideas.

A note from François: The document is ready to use, with margins cleared for printing and offset on middle crease so it can be spiral-bound. If you decide to use it, you should print it as it is, on both side of the pages. Follow the directions found in the various sections to know when and how to perform the monthly and weekly reviews. This document has been prepared to be printed every 6 months, so that you have an opportunity to refocus your yearly objectives midway throughout your annual journey. If you need help using the journal, or with anything else, don’t hesitate to contact me.

François Fabi is a first year medical student at McGill University. He has previously completed a Ph.D in cellular and molecular biology, during which he focused his interest on the molecular mechanisms responsible for gynaecological cancers ability to resist chemotherapy. François has been interested in personal growth, stoicism and mindfulness for a long time and believes that applying these concepts is a key method to improve mental health. François loves philosophy, craft beer, boardgames, good food and great friends, preferably all at the same time.

(1) Ullrich PM, Lutgendorf SK. Journaling about stressful events: Effects of cognitive processing and emotional expression. Annals of Behavioral Medicine. 2002 Aug 1;24(3):244-50.

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