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Talk Emotions · 31-day guided journal

A mindful emotion workbook for one month

Short video lessons explain how an emotion works; the matching workbook gives you one page a day to practice.

  • 18 video lessons
  • 31 days
  • 111-page PDF · A5
  • EPUB included
  • 12-page midpoint reflection

Recommended · Course + workbook

  • ▶18 video lessons · Emotions & Mindfulness
  • ✎Talk Emotions workbook · PDF + EPUB

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Workbook only · 111-page PDF + EPUB

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Watch a free lessonFor schools & universities

The first three days

  1. DAY 1Identifying Our Emotions Honestly
  2. DAY 2Giving Ourselves the Freedom to Express
  3. DAY 3Resolving to Recognize Our Emotions

The 31-day path

DAY 1–14 · Noticing

  1. DAY 1Identifying Our Emotions Honestly
  2. DAY 2Giving Ourselves the Freedom to Express
  3. DAY 3Resolving to Recognize Our Emotions
  4. DAY 4Becoming Familiar with Our Emotions
  5. DAY 5Acknowledging Stress and Frustration
  6. DAY 6No Need to Overcome Complexes
  7. DAY 7Allowing Ourselves Space to Rest
  8. DAY 8All Emotions Have a Purpose
  9. DAY 9Identifying Our Emotional Patterns
  10. DAY 10Recognizing the Emotions We Ignored
  11. DAY 11No Emotion Is Useless
  12. DAY 12Facing Self-Doubt and Inner Criticism
  13. DAY 13Emotions Come and Go Like Waves
  14. DAY 14Giving Ourselves Permission to Feel Anger

Midpoint reflection · 12 pages

  1. Patterns
  2. Body signals
  3. Needs
  4. Support
  5. A small plan for the next 7 days

DAY 15–31 · Meeting it differently

  1. DAY 15Emotions Contain Both Light and Darkness
  2. DAY 16Practicing Emotional Acceptance
  3. DAY 17Letting Experiences Flow Naturally
  4. DAY 18There Are No ‘Bad’ Emotions
  5. DAY 19Acknowledging Emotions as They Are
  6. DAY 20Understanding Desires Through Emotions
  7. DAY 21Rediscovering Childhood Joy
  8. DAY 22Practicing Mindfulness with Emotions
  9. DAY 23Paying Attention to Physical Sensations
  10. DAY 24The Courage to Observe Our Emotions
  11. DAY 25No Need to Sugarcoat Our Feelings
  12. DAY 26Finding Hope in Our Emotional Landscape
  13. DAY 27Becoming Our Own Source of Light
  14. DAY 28Taking a Moment to Reflect Amidst Chaos
  15. DAY 29Giving Ourselves a Break from Hopelessness
  16. DAY 30The Importance of Recognizing Core Emotions
  17. DAY 31Emotions Change Like Nature’s Scenery

One-month review

Gather 31 days of writing and name the feelings that returned most and the moments that changed.

Lessons that pair with this workbook

Understand the feeling in a short lesson, then carry it into the workbook prompts. Free lessons can be watched right now.

▶ 1:55 FreeIntroductionEmotions & Mindfulness▶ 3:10 Course accessHow am I feeling right now?Emotions & Mindfulness▶ 3:30 Course accessHow are emotional patterns formed?Emotions & Mindfulness▶ 2:19 Course accessNoticing the emotionEmotions & Mindfulness

See all Academy courses →

What you get

Print-ready PDF

111 pages, A5. Print at home or school as many times as the person using it needs.

EPUB edition

A reflowable edition for e-readers and reading apps.

My workbooks

Re-download your files any time from the account you purchased with.

Sets with this book

Widest choice

Every course + all 18 books

All 37 video lessons and all eighteen workbooks. The widest set for a year of teaching and practice.

All eighteen books + All Academy video courses

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The complete 18

The whole series. The widest choice for a year of reflection.

All eighteen books

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Fresh start set

New beginnings, goals and focus, naming emotions. Our first pick for a new term.

New Beginnings · for goals & focus · Emotions

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Using it with a class or cohort?

We will send a license quote for your group size and term, plus a four-week unit plan.

Get a quote and unit plan

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Questions

What formats are included?

A print-ready PDF (111 pages, A5) and an EPUB for e-readers.

Will anything be shipped?

No. This is a digital product; files are available right after checkout.

Can I try before buying?

Three English workbooks can be tried in the browser, and every page listed here is shown in the preview.

Why buy a set?

Related feelings often come together, so we grouped three-book sets and the complete series.

Can I use it with students?

Yes, with a class, school, or campus license that allows printing and sharing inside your institution. Request a quote on the schools page.