30-Day Life Change Journal

Welcome! This is your 30-day guide after any psychedelic trip. It helps you feel steady, find meaning, and live with thanks, your true self, and joy. You don't need more trips to keep the good feelings. Your brain can change – this is called neuroplasticity. It means you can make new paths in your brain for better thoughts and habits.

After a trip, your brain is extra ready to change. Trips help grow new links in your brain cells. They shake up old ways, so you can build new ones fast. This "window" lasts days or weeks. Use it! Do daily acts to program your brain for thanks, being real, and fun. If you skip, old habits might return. But keep going, and changes stick.

We use Internal Family Systems (IFS). This means thinking of feelings inside you as "parts." Be kind to them, like a calm leader. Each day has:

• Parts Talk (IFS Prompt): Talk to your inner parts.

• Write It Down (Journal Prompt): Write thoughts, with thanks or true self focus.

• Do This (Practice): A simple act to help body and mind, building brain changes.

Do one day at a time. Be gentle. Print this and write in the spaces.

Week 1: Get Steady (Days 1-7)

Focus on rest and coming back to life. Use brain change for calm.

Day 1

• Parts Talk: What part felt too much in the trip? What does it need now?

• Write It Down: What came back with you? List 1 thing you're thankful for today.

• Do This: Put hands on heart. Breathe deep. Think: My brain can change for good. (Space for notes: ______________________________)

Day 2

• Parts Talk: What part feels lost after the trip? How can your calm self help?

• Write It Down: What body feelings linger? What small win makes you thankful?

• Do This: Walk outside slowly. Feel steps. Say thanks for nature. (Space for notes: ______________________________)

Day 3

• Parts Talk: What part tried to protect you? What does it say?

• Write It Down: What nice acts for yourself? List 3 thanks.

• Do This: Breathe into belly 5 minutes. See roots in ground. Your brain grows calm paths. (Space for notes: ______________________________)

Day 4

• Parts Talk: What part didn't want to let go? What's its fear?

• Write It Down: What does the trip ask next? What feels true to you?

• Do This: Draw or move freely. Feel joy in creating. (Space for notes: ______________________________)

Day 5

• Parts Talk: What hidden part came up? Be kind to it.

• Write It Down: What old ways feel loose? Thankful for what change?

• Do This: Warm bath. Feel water. Think: I program my brain for peace. (Space for notes: ______________________________)

Day 6

• Parts Talk: What part doubts the trip? How to say it's real?

• Write It Down: What big ideas linger? How do they help your true self?

• Do This: Listen to calm sounds. Smile for joy. (Space for notes: ______________________________)

Day 7

• Parts Talk: How has your calm self grown?

• Write It Down: What rules for this week? List thanks for growth.

• Do This: Write with colors. Draw feelings. Brain paths get strong with practice. (Space for notes: ______________________________)

Week 2: Find Meaning (Days 8-14)

Think about what the trip means. Build brain paths for thanks and truth.

Day 8

• Parts Talk: What new part came in letting go? How to grow it?

• Write It Down: How does world feel now? Thankful for what friends?

• Do This: Move with breath. Eat quiet. Listen well. Feel joy. (Space for notes: ______________________________)

Day 9

• Parts Talk: What part wants to hide new ideas? What does it keep safe?

• Write It Down: What truths shown? List 3 thanks today.

• Do This: Write 10 minutes non-stop. Read loud. Program brain for insight. (Space for notes: ______________________________)

Day 10

• Parts Talk: What part changed coming back?

• Write It Down: Use lessons in hard times? What feels most like you?

• Do This: Look in mirror. Say "I am whole." Feel true self. (Space for notes: ______________________________)

Day 11

• Parts Talk: What part tries to control? What to relax it?

• Write It Down: What fears gone? Thankful for bravery.

• Do This: Yoga for heart and voice. Joy in movement. (Space for notes: ______________________________)

Day 12

• Parts Talk: How can calm self lead lessons?

• Write It Down: What gifts to share? List thanks for them.

• Do This: Make small spot with trip things. Feel connection. (Space for notes: ______________________________)

Day 13

• Parts Talk: What part feels far from life? How to connect?

• Write It Down: What habits don't fit? What true self wants?

• Do This: Eat slow. Enjoy bites. Brain changes with mindful acts. (Space for notes: ______________________________)

Day 14

• Parts Talk: What part held on? To what?

• Write It Down: How view of change evolved? Thankful for new eyes.

• Do This: Imagine mixing lessons in day. Feel joy. (Space for notes: ______________________________)

Week 3: Bring Into Life (Days 15-21)

Use lessons in daily things. Wire brain for real living and fun.

Day 15

• Parts Talk: What does trip leave in you?

• Write It Down: What fake ideas gone? Thankful for truths.

• Do This: Tell trusted person about trip if ready. Share joy. (Space for notes: ______________________________)

Day 16

• Parts Talk: How calm self guide with others?

• Write It Down: Changes in friends? What honors true self?

• Do This: Listen to friend well. Feel thanks. (Space for notes: ______________________________)

Day 17

• Parts Talk: What part fights full change? What help?

• Write It Down: Add energy to work? List 3 thanks.

• Do This: Breathe while creating. Program brain for flow. (Space for notes: ______________________________)

Day 18

• Parts Talk: What parts go back to old guards?

• Write It Down: Daily acts for true self? What brings joy?

• Do This: Walk, see connections. Smile. (Space for notes: ______________________________)

Day 19

• Parts Talk: How trip made you kinder to parts?

• Write It Down: Rules to keep safe? Thankful for strength.

• Do This: Rub body gently. Release tight spots. (Space for notes: ______________________________)

Day 20

• Parts Talk: What new teams of parts?

• Write It Down: How trip changes dreams? What fun goals?

• Do This: Watch thoughts quiet. During meal or trip. (Space for notes: ______________________________)

Day 21

• Parts Talk: What new from change cycle?

• Write It Down: What group for help? Thankful for support.

• Do This: Join sound or talk group if can. Feel community joy. (Space for notes: ______________________________)

Week 4: Make Strong (Days 22-28)

Make changes last. Build brain paths for ongoing thanks and truth.

Day 22

• Parts Talk: What small inner shifts?

• Write It Down: Hard tests? How handle? List thanks.

• Do This: Dance free. Let go energy. Joy in body. (Space for notes: ______________________________)

Day 23

• Parts Talk: Help parts drop old heavy?

• Write It Down: Thanks from deep? Say aloud.

• Do This: Thanks list outside. Brain loves repeat thanks. (Space for notes: ______________________________)

Day 24

• Parts Talk: What part strongest now?

• Write It Down: Self bigger? What true you feels?

• Do This: Use sounds for energy. Feel calm. (Space for notes: ______________________________)

Day 25

• Parts Talk: Part wants more let go? How honor?

• Write It Down: Big plans from trip? Thankful for vision.

• Do This: Sit quiet, breathe long. Open window for change. (Space for notes: ______________________________)

Day 26

• Parts Talk: Parts work in choices?

• Write It Down: Old tales gone? New ones? What joy?

• Do This: Make picture collage of new self. (Space for notes: ______________________________)

Day 27

• Parts Talk: Wisdom from let go?

• Write It Down: Stay open in days? Thankful for now.

• Do This: Touch loved ones with care. Share warmth. (Space for notes: ______________________________)

Day 28

• Parts Talk: Peace inside after trip?

• Write It Down: Promises to keep change? True self goals.

• Do This: Check body quiet. Embody joy. (Space for notes: ______________________________)

Final Days: Look Back (Days 29-30)

Day 29

• Parts Talk: Big calm lead changes?

• Write It Down: Best lesson? List top thanks.

• Do This: Make picture board for next. See brain growth. (Space for notes: ______________________________)

Day 30

• Parts Talk: Keep caring for parts?

• Write It Down: Full change feels like? Joy in body.

• Do This: Fun ritual, like burn thanks note. Celebrate! (Space for notes: ______________________________)

Extra Tips

• Don't skip feelings. Stay real and humble.

• If strong feelings return, breathe and be kind. Use brain window wisely.

• Find people who get trips.

• Keep writing after 30 days. Your brain changes with practice – make it full of thanks, truth, and joy!