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Digital Sunrise/Sunset Journal
Begin and End Each Day With Intention
Break the Cycle of Negative Habits
Discover Your Joy In Each Day
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The Sunrise/Sunset Journal is a thoughtfully crafted 90-day journal, undated for your convenience, designed to guide you on a journey of self-discovery and personal growth.
Kickstart each morning with purpose using six carefully chosen prompts, setting the tone for your day. As dusk falls, wind down with another set of six prompts that invite calmness and reflection.
In just five minutes at sunrise and sunset, this journal places powerful evidence-based practices at your fingertips, helping you navigate the complexities of emotions and daily events with ease.
“As a therapist, I’m impressed with the Sunrise/Sunset Journal. It guides my clients in starting their day with focus and ending it with reflection. The simple prompts encourage mindfulness which is crucial for mental wellness.”
HAILEY K. | CLINICAL COUNSELLOR
6 Core Ingredients Of
The Sunrise/Sunset Journal
Mindfulness-Based Cognitive Therapy-centred
Mindfulness-based cognitive therapy (MBCT) combines the principles of cognitive behavior therapy and mindfulness to help cultivate a sense of presence and clarity of thought.
The Sunset/Sunrise Journal includes daily prompts for things to be mindful of and things to look forward to provide readers with regular opportunities for awareness, presence, and reflection.
Multi-dimensional Positive Psychology
The Sunrise/Sunset journal is designed to include the 12 most beneficial prompts to bring about wellbeing, awareness, and meaning into your everyday.
Each component of the Sunrise Six and Sunset Six is unique and rooted in contemporary theory and/or research within the field of positive psychology, creating a multi-dimensional approach.
Holistic Affective Reflections
Our affect, or the way we feel, includes both positive and negative dimensions, which can be experienced simultaneously. Research shows there is considerable value to reflecting on both positive and negative events that arise during our day.
The prompts included in the Sunset Six provide readers space to provide balanced reflections, ultimately nurturing personal growth and purpose.
Attuned to dynamic shifts in emotion and wellbeing
Whether we like it or not, many of the things that happen in our life cannot be predicted or accounted for. While many of these events are good, some are likely to be emotionally difficult.
The Sunrise Six, Sunset Six, and New Moon Reflections are flexible to these major events and offer readers a regular means to remain attuned to their own internal states of wellbeing.
Health Action Process Approach Model
The Health Action Process Approach (HAPA) Model is a theory that aims to bridge people’s intentions for behaviour change with successful completion of those actions.
The Sunrise/Sunset Journal includes regular New Moon Reflections, which are rooted in the HAPA model, helping readers to set and act on their intentions.
Social Identity Theory-based
Our identities are strong and stable predictors of how we feel, think, act, and react in our everyday lives. Thus, affirming our identity through gratitude, values, positive affirmations is a powerful way to prime ourselves for positivity in our lives.
The Sunset/Sunrise journal provides readers with daily opportunities to reinforce their values and self-concept through writing positive affirmations, self-kindness intentions, and acts of kindness.