30 Days to Clear Your Head
A month with a route: thirty written sessions, three checkpoints and a final reckoning.
A 30-session guided journaling program from the Journal for iPad app. The first week is free below.
Who it's for
“My head is full and journaling in general hasn't helped — I need something that goes somewhere.”
How it works
- Write one page a session, in order. Skipping a day is fine — skipping the order isn't.
- Sessions 8, 15 and 22 open with a checkpoint: four questions about what you've written so far.
- Some sessions ask for a list, a letter or a plan. The page changes with the question.
- The last page puts your first answers next to today's.
The route
- Week One · Empty It Out — Everything that's in there, on paper. (7 sessions)
- Week Two · What Takes The Energy — Where the days actually go. (7 sessions)
- Week Three · People And Lines — The conversations you've been avoiding. (7 sessions)
- Week Four · What You Keep — What survives the month, and what you put down. (9 sessions)
Before you start
Answer these three questions on the first page:
- Why am I doing this now?
- What do I want to be different in thirty days?
- When exactly will I write? Where?
Week one — free
Day 1 · Everything at once
What is taking up room in your head right now?
- Which of these are actually mine to carry?
- What would I drop if nobody noticed?
Day 2 · The loudest one
Pick the loudest thing from yesterday. Why is it loud?
- Is it urgent, or just noisy?
- What would quiet it by one notch?
Day 3 · The unfinished
What have you been about to start for weeks?
- What is the smallest first move?
- What am I afraid I'll find out if I start?
Day 4 · Yesterday, honestly
Where did yesterday actually go?
- Which hour do I not remember?
- What did I do that nobody asked for?
Day 5 · The default
What do you reach for when you don't want to think?
- What is it protecting me from?
- What would I do instead if it wasn't there?
Day 6 · Body check
Where do you feel the week in your body?
- When did that start?
- What has helped before?
Day 7 · The week in one line
Sum up this week in a single sentence you'd say out loud.
- What did I leave out of that sentence?
- Who would I not say it to?
What comes next
The rest of the program is inside the app:
- Day 8 · What drains
- Day 9 · What fills
- Day 10 · The obligation
- Day 11 · The comparison
- Day 12 · Money and quiet
- Day 13 · The phone
- Day 14 · Two weeks in
- Day 15 · The person
- Day 16 · The unsaid
- Day 17 · Yes too fast
- Day 18 · The old story
- Day 19 · Forgiveness, small
- Day 20 · Your people
- Day 21 · The boundary
- Day 22 · The keep list
- Day 23 · The drop list
- Day 24 · The mornings
- Day 25 · The evenings
- Day 26 · Enough
- Day 27 · The next 90 days
- Day 28 · The letter
- Day 29 · The habit that stays
- Day 30 · Clear
Continue 30 Days to Clear Your Head in Journal for iPad
All sessions laid out as pages you write on with Apple Pencil or keyboard, with checkpoints and a closing session.
Frequently asked questions
How long does 30 Days to Clear Your Head take?
30 written sessions, one a day. Most sessions take 10–15 minutes. If you miss a day, simply continue with the next session.
Can I do the first week for free?
Yes — the first 7 sessions are on this page. Write them in any notebook or in the Journal for iPad app.
Where are the rest of the sessions?
The full program, with checkpoints and a closing session, is inside the Journal for iPad app, laid out as ready-to-write pages.