Choose a notebook, journal, or digital tool dedicated to tracking emotions. It can be simple (a spiral notebook), creative (a decorated journal with stickers), or high-tech (a notes app, Daylio, or mood-tracking app). Let your child personalize it—write 'My Feelings Diary' on the cover, add drawings, pick a favorite color. Inside, create a basic template for entries: Date, Today I felt [emotion], What happened, and How I handled it. You can add a mood rating scale (1-10) or use emojis/colors to represent feelings. Make the setup inviting so your child actually wants to use it.

Before writing, practice recognizing feelings. Use an emotion wheel or feelings chart to expand vocabulary beyond 'happy,' 'sad,' and 'mad.' Teach nuanced emotions: frustrated, anxious, proud, jealous, grateful, overwhelmed. Discuss how emotions feel in the body: anger might be a hot face and tight fists, anxiety could be a fluttery stomach, excitement is bouncy energy. Play a quick game: 'Guess my emotion' where you act out feelings and your child names them. Explain that it's normal to feel multiple emotions at once (excited AND nervous before a performance). Remind them that all emotions are okay—even uncomfortable ones teach us something. Naming feelings accurately is the first step to managing them.

Now write the first entry. Start with today: 'Date: [today's date]. Today I felt [name the main emotion].' Then describe what happened: 'I felt frustrated when my little brother broke my Lego set.' Finally, note how you handled it: 'I yelled at first, then took deep breaths and rebuilt it.' Keep it short—3-5 sentences is plenty. For younger kids or reluctant writers, they can dictate to you, draw pictures, or just write one sentence. Emphasize honesty over eloquence—messy handwriting and raw feelings are perfect. There's no 'right' answer. If your child felt multiple emotions, list them all: 'I was excited and nervous about the test.' Celebrate completing the first entry.

Pick a consistent time to journal emotions—right before bed works well as a day-in-review, or after school while the day is fresh. Set a reminder on your child's phone or tie it to another habit: 'After brushing teeth, write in your diary.' Start with 5 minutes daily. If they miss a day, no big deal—just pick it back up tomorrow without guilt. The goal is building a habit, not perfection. Encourage your child to journal even on 'boring' days ('Today I felt calm—nothing big happened, and that was nice'). Tracking neutral or positive emotions is as valuable as processing hard feelings. After a week, check in: 'How's journaling going? Is this time working for you?'

After 2-4 weeks of journaling, sit down together and review entries (if your child is willing to share). Look for patterns: 'You wrote about feeling frustrated three times this week—usually when homework was hard. What do you notice?' Discuss coping strategies that worked: 'Last Monday you took a break when angry, and it helped. Can we use that more?' Celebrate emotional growth: 'Two weeks ago you didn't know what to do when anxious, but now you write about trying deep breaths.' Help your child see that tracking emotions builds self-awareness and problem-solving skills. Ask if journaling has helped them feel more in control of their feelings. Decide together whether to continue the practice long-term or take a break.