pbmif

baby pink edition

2024
1. You may delete this/move it to the back so
that the front page becomes the cover.
2. Please use 2-page view!

Thank you!

This file has 300+ downloads so far (November 2023). Wow.

Thank you for downloading this digital journal/scrapbook/planner/diary! It’s based on positive psychology
– the psychology of flourishing and all of the good things in life. I sincerely hope that you find this template
useful, I had fun making it! There are a lot of things to remember, think about, and process these days, so I
hope you write your thoughts down well. Think of it like your very own book that you can read through now
and again, documenting your year. You can save it as a PDF when you’re done with it!

How to use this journal?

The journal is a basic, vertical template and you can do whatever you’d like with it. Each PP section has an
explanation of what you can do, and the benefits behind it. It’s your journal, so you can do whatever you
want to do! If you don’t want to fill a section out, you may delete it.

To use hyperlinks, use ‘reading mode’; tap the book icon or use ‘back’.
To use stickers, use ‘reading mode’ and ‘copy’ images by long pressing (press ‘back’ if it doesn’t work).
The circle on the bottom right hand corner links to the sticker page.
The index page contains links to each section.
The titles link to the index page.
The grey line is where you can write a date.
The grey boxes/shapes are where you can place photos.
Feel free to duplicate pages.
You can print this journal using a suitable PDF viewer (e.g., Adobe Acrobat).

Subtitles – If you want to read the article in a different language, please translate it via your browser. The
YouTube video has subtitles in various languages. You can translate this file with Google translate.

I’m finding it boring/difficult to journal.

If you’re finding it hard, you can watch PBMIF’s flip through. Start small like writing a word a day; collect
images and songs that you like, receipts, clothes, packets, tickets, places you want to go to, places you’ve
been, labels, leaves, bottle caps, anything that interests you; write about something you saw today, write
about your crush, unload any worries you might have. If you have any questions, want any features added,
or don’t like something, you can send a message via any of the links below or leave a comment on this
article. I do respond (I’m just one person, don’t be shy).

What is PBMIF?

Psychology, But Make It Fashion is a British fashion psychology online magazine, created by a Gen-Z
psychology graduate! I started PBMIF because I wanted to combine my joy of fashion… and psychology.
Curiosity is the best outfit.

www.psychologybutmakeitfashion.com | TikTok | Instagram | YouTube | Pinterest

You better have a wonderful 2024. >:)

Lx

Disclaimer: This is not a professional therapy tool. If you feel that you need help with your mental health, please speak to a trusted guardian or a healthcare
professional, and don’t bottle up your feelings. :)
 this journal/planner/diary/whatever you
want to name it, goes deep.

dear diary, I’m going to make this year…

fashionable/fabulous/relaxing/compelling/
adventurous/captivating/significant/
enjoyable/creative/different/fun/neat/
passionate/sentimental/soothing/
romantic/easy/positive/peaceful/lovable/
gentle/joyful/lush/harmonious/selfless/
nice/precious/me/engaging/amusing/
better/sanguine/tender/fulfilling/slow/
steady/chill/vibrant/stellar/wondrous/
elegant/efficient/comforting/sincere/
focused/flexible/kind/modest/sociable/
organised/practical/calm/abundant/
motivating/colourful/fresh/enchanting/
favourable/stylish/inspiring/prosperous/
sensational/loving/other

published by psychology, but make it

fashion / 01.01.2024 / GB / 31 / please do not
redistribute without permission.

this is your
personal
2024 diary,
make it your
(very) own
to cherish.

this
journal/planner/diary
belongs to
Inbox 00

( )

Write down things you need to remember.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Curiosity is the best outfit.

Index 01

Inbox

Calendar/Jan/Feb/Mar/Apr/May/
Jun/Jul/Aug/Sep/Oct/Nov/Dec

Vision board
PERMA
Wishlist
Gratitude
Reflection
Life crafting
Write a letter to your future self
Wellbeing log
Vocabulary
Dream log
What’s in my bag
Travel
Reading
Watch list
Music playlist
Outfit planner
Prompts
Daily to-do list
Weekly
Sticker collection

@pbmifmagazine
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
 The Vision

It’s all about the vision...

Set your vision for the
year. Place some
inspiration on this page.
 02

This journal asks you to create your own

vision board. Set your vision.

You can put colours, images, words,

whatever you like.

Waalkes et al. (2019) comment that vision

boards can be a valuable tool for promoting
career development and self-awareness.
Creating vision boards can help individuals
(in this case, students) to identify their
strengths and interests, develop career
goals, visualise their future, increase self-
efficacy and motivation, and feel more
connected to culture and community.

Benedict (2021) suggest that creating and

presenting vision boards can help
individuals (in this case, students) to reflect
on their experiences, again, identify their
strengths and weaknesses, set future goals,
visualise success, gain inspiration, and learn
from their own and others' experiences.
PERMA

This journal makes you

think about and reflect
on what makes you
happy.

Answer these questions

however you’d like.

Martin Seligman, a
leading figure in positive
psychology, devised
what is known as the
'PERMA' model, which is
comprised of five
elements that contribute
to wellbeing; positive
emotion, engagement,
relationships, meaning,
and achievement.
 03

What makes you feel

positive emotions?
PERMA

What activities do you

really get engaged with,
where you forget that time
exists?
 03

What relationships bring

you support, peace, and
joy? How do you interact in
these relationships?
PERMA

What does having a sense

of meaning mean to you?
What do you find
worthwhile?
 03

How do you feel when you

accomplish something?
What drives you to
persevere?
This is
your
journal,
make it
yours.

pbmif
 Wishlist

Express your material

wants and must-haves,
the experiences you
want to take part in, the
memories you want to
make. What do you
wish for others?
 04

Here, you can add your material and experiential wants

and must-haves. Even what you wish for others.

Is it a feeling? An emotion? Something you’ve wanted to

purchase for a long time? A gift for a friend? A new cake to
bake? A specific personal goal? Time with friends and
family? A visit to the beach? A long walk in the park?
Watch the sunset once in a while?

You can always go back to each page on your journal and

edit it. But if you want to record your progress, you can just
duplicate the page.

Although it's great to have goals to work towards, this

wishlist gives you the opportunity to evaluate whether or
not you actually want something. Impulse purchasing is
very easy to do these days, and we have more possessions
than we actually need (overconsumption...). You have the
opportunity to ask yourself questions such as, "Do I really
need this?", "Am I going to use this more than once?", "Is
this just a phase...?", "How is this going to make me feel in
the long term?", "Can this wait?", or "Am I doing this to fit
in?". A wishlist can help you to understand the motivations
behind your buying habits.

Life is not all about material possessions, but is also about

your experiences and the memories you make too.
Gilovich and Gallo (2020) suggest that experiential
purchases (e.g., travel, concerts, events) tend to make
people happier than material purchases (e.g., clothes,
electronics, furniture) in the long run. Experiences are
more memorable, shareable, and can lead to personal
growth and development. Experiences are often
associated with strong emotions and vivid memories,
which can make them more meaningful and satisfying
than possessions. Experiences can provide opportunities
for learning and self-discovery.

Is there somewhere you want to go? Who with? What do

you want to do? What do you want to see? What do you
want to feel? What do you want to discover? Do you want
to learn something new? Do you want to improve on
something that you find enjoyable?
What am I grateful for?
 05

Think of things that make you feel

grateful. A passion? A relationship? An
opportunity? Your health? Your pet?
WiFi…? :)

Expressing gratitude is an awesome

experience. Deichert et al. (2019)
suggest that gratitude is an effective
way to improve wellbeing. Gratitude
can help people to focus on the
positive aspects of their lives, build
better relationships, get more out of
their social networks (after
experiencing stress), build resilience,
and live healthier lives. Zhang et al.
(2022) suggest that gratitude is good
for your wellbeing; it makes you
happier and more satisfied with your
life. Being grateful for specific things
helps the most. Chui and Diehl (2021)
found that that people who were more
grateful were less likely to feel lonely in
a study. The association between
gratitude and loneliness was
significant across all age groups, but it
was strongest in younger adults.

Maybe you could write a letter to

someone expressing your gratitude for
them (and show it to them if you want?
Might be cringe, but what can you
do?).
 Tell me about something that’s on your mind… Tell me about your day…

Sometimes you may have worries on your mind, and may

not have the appropriate place to share them, but worry
not, just put them down here.
 06

This journal prompts you to reflect.

Portman (2020) suggests that reflective journalling is a

great tool for self-awareness and self-confidence
because it can help individuals (in this case, the
participants were students) develop a deeper
understanding of their thoughts, process experiences,
develop a better understanding of themselves, identify
their strengths and weaknesses, improve their writing
skills, organise their thoughts and feelings, and express
themselves with clarity.

Write about your experiences with different scenarios,

what are your thoughts about a topic of your choosing?
Visited a new restaurant lately? Be a food critique.
Watched a movie lately? Be a movie critique. Listened
to a great recommended song on your Spotify? Be a
music critique. Purchased a new item recently? Talk
about the why. Is something or someone bothering
you? Vent it out - How does this thing/person make you
feel? What have they/it done to you? Had a positive
interaction with someone? Note it down.

According to Voci et al. (2019), journalling can help

individuals (in this case, medical students) improve
their psychological wellbeing and academic
performance. Journalling can also help to reduce stress
and anxiety, and improve self-esteem. Self-reflection,
specifically, can help people to identify their strengths
and weaknesses, develop goals for their lives, help
people to cope with stress and challenges, build
resilience, and develop a better understanding of their
thoughts, feelings, and behaviours. MacIsaac et al.
(2022) suggest that people who are naturally inclined to
self-reflect are more likely to benefit from journalling
than those who aren't.
What
did
you
learn
last
year?
 Maybe all
you need to
do is just
start. You’ll
figure out
what to do
along the
way.
Life crafting

Discover your passions.

• What do you like to do?

• What kind of relationships would you like to have, both in your private life and your work life?
• What kind of career would you like?
• What lifestyle choices would you like?

Reflect on your current and desired competencies and habits.

• What qualities do you admire in others?

• What competencies would you like to have?
• What are some habits you like or dislike in a person and yourself?

Reflect on your present and future social life.

• What relationships energise you and what relationships don't do you any good?
• Who are the kinds of friends and acquaintances that are good for you?
• Who are the kinds of friends and acquaintances that you would like to have in the future?
• How would you like your ideal family life and broader social life to look like?

Reflect on a possible future career.

• What is important in a job?

• What do you like to do?
• What kind of colleagues do you want?
• Who do you want to meet through your work?

Write about your ideal future.

• Write about your best possible self in the future.

Write down specific goal attainment and “if-then” plans.

• Formulate some goals.

• Identify and describe ways to overcome any possible obstacles.
• How would you monitor your progress?

Make public commitments to your goals.

• Communicate your goals to others, such as your friends, family, and co-workers.
 07

Schippers and Ziegler (2019) introduce

the term, 'life crafting', a process of
intentionally shaping your life to align
with your values, passions, and goals.
It's been shown to have a number of
benefits, including increased
happiness and wellbeing, greater life
satisfaction, higher levels of self-
actualisation, reduced stress, and
increased resilience.

You may explore the questions

however you’d like.
 Write a letter to your future self 08

Take the opportunity to write to your future self. Chishima at al. (2021) have found
that both letter writing to your future self and in the perspective of your future self to
your present self have a positive impact on wellbeing in times of stress. The
communication with your future self serves as a means to distance yourself from the
state you are presently in and to take a broader perspective in a larger time frame.
Nothing is
impossible
to a willing
heart.
 Something
to do,
someone to
love,
something
to hope for.
Wellbeing log 09

Intellectual Emotional

Physical Social

Spiritual Financial

Environmental Occupation

MON TUE WED THUR FRI SAT SUN

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Right now I am feeling

What is my highest score?

What is my lowest score?

Is there something I can do to improve this score?

Yes No

What I can do to improve this is…

Fill in each section on the wheel according to how you’re

feeling about them. Feel free to change the headings.
Wellbeing log 09

MON TUE WED THUR FRI SAT SUN

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Right now I am feeling

What is my highest score?

What is my lowest score?

Is there something I can do to improve this score?

Yes No

What I can do to improve this is…

Fill in each section on the wheel according to how you’re

feeling about them. Feel free to change the headings.
Wellbeing log 09

This journal includes a wellbeing wheel.

Spain et al. (2021) express their admiration for the

wellbeing wheel or (wellness wheel), a popular tool in
therapy which can give you a better understanding of
your wellbeing, strengths, and weaknesses. It can help
you identify and pinpoint areas of your life that you are
satisfied with (or not quite so), and feeds you crumbs
on how to improve them or maintain them. From
understanding any barriers, it can help you to create
strategies, find the right support, and set relevant
goals. You can adapt the wheel to make it more
relevant to you; you can take away and add your very
own dimensions. However, the most common
dimensions are pies and foes:

Physical - physical health, activity, exercise, diet, sleep

Intellectual - learning, knowledge, skills, creativity, new

interests

Emotional - acknowledging and managing feelings,

gratitude, growth

Social - relationships, connections with others,

communication

Financial - management, savings, spending

Occupational - career satisfaction, achievements,

work-life balance

Environmental - comfort, safety, surroundings, care for

the environment

Spiritual - meaning, beliefs, values

Vocabulary 10

Are you learning a language? Or maybe you’ve learned word that

you’ve never heard of before. Here you can write down interesting
words that you’ve learned and want to remember.
Dream log 11

Had any noteworthy dreams lately? Write/draw

them down and see if there are any recurring
themes.
What’s in my bag?

What’s in
 12

my bag?
Travel

TRA
 13

VEL
Reading list
14
Watch list
15
2024 Playlist
16
Outfit planner

Take the stress out of planning outfits. Collect some items

and play mix and match here. You can add a picture of
yourself, or a figure, to see what full outfits might look like.
 17

What will the

What is the
weather be
occasion?
like?

What time of What is the

day? season?

How does this

What will you
outfit make
be doing?
you feel?
Sticker 00

Today

I am feeling
Sticker 00

Last week

I felt
Sticker 00

I completed

today

and now I feel

Sticker 00

Today

I especially

enjoyed
Sticker 00

I think that

is/are
Sticker 00

Who are you, _________________________?

Sticker 00

How do you portray yourself to the world, _________________________?

Despite how
open,
peaceful, and
loving you
attempt to be,
people can
only meet you
as deeply as
they’ve met
themselves.
Weekly
18
Weekly 18

monday friday

tuesday saturday

wednesday sunday

thursday
Daily to-do list 19

Time To do
pbmif
pbmif
pbmif
Cal
end
 pbmif

jan feb mar

apr may jun

jul aug sep

oct nov dec

Calendar
___________________________________________________________
Calendar
January 01

monday tuesday wednesday

1 2 3

8 9 10

15 16 17

22 23 24

29 30 31
 Calendar

thursday friday saturday sunday

4 5 6 7

11 12 13 14

18 19 20 21

25 26 27 28
February 02

monday tuesday wednesday

5 6 7

12 13 14

19 20 21

26 27 28
 Calendar

thursday friday saturday sunday

1 2 3 4

8 9 10 11

15 16 17 18

22 23 24 25

29
March 03

monday tuesday wednesday

4 5 6

11 12 13

18 19 20

25 26 27
 Calendar

thursday friday saturday sunday

1 2 3

7 8 9 10

14 15 16 17

21 22 23 24

28 29 30 31
April 04

monday tuesday wednesday

1 2 3

8 9 10

15 16 17

22 23 24

29 30
 Calendar

thursday friday saturday sunday

4 5 6 7

11 12 13 14

18 19 20 21

25 26 27 28
May 05

monday tuesday wednesday

1

6 7 8

13 14 15

20 21 22

27 28 29
 Calendar

thursday friday saturday sunday

2 3 4 5

9 10 11 12

16 17 18 19

23 24 25 26

30 31
June 06

monday tuesday wednesday

3 4 5

10 11 12

17 18 19

24 25 26
 Calendar

thursday friday saturday sunday

1 2

6 7 8 9

13 14 15 16

20 21 22 23

27 28 29 30
July 07

monday tuesday wednesday

1 2 3

8 9 10

15 16 17

22 23 24

29 30 31
 Calendar

thursday friday saturday sunday

4 5 6 7

11 12 13 14

18 19 20 21

25 26 27 28
August 08

monday tuesday wednesday

5 6 7

12 13 14

19 20 21

26 27 28
 Calendar

thursday friday saturday sunday

1 2 3 4

8 9 10 11

15 16 17 18

22 23 24 25

29 30 31
September 09

monday tuesday wednesday

2 3 4

9 10 11

16 17 18

23/30 24 25
 Calendar

thursday friday saturday sunday

1

5 6 7 8

12 13 14 15

19 20 21 22

26 27 28 29
October 10

monday tuesday wednesday

1 2

7 8 9

14 15 16

21 22 23

28 29 30
 Calendar

thursday friday saturday sunday

3 4 5 6

10 11 12 13

17 18 19 20

24 25 26 27

31
November 11

monday tuesday wednesday

4 5 6

11 12 13

18 19 20

25 26 27
 Calendar

thursday friday saturday sunday

1 2 3

7 8 9 10

14 15 16 17

21 22 23 24

28 29 30
December 12

monday tuesday wednesday

2 3 4

9 10 11

16 17 18

23/30 24/31
 Calendar

thursday friday saturday sunday

1

5 6 7 8

12 13 14 15

19 20 21 22

26 27 28 29
Stick
er
archi
Sticker 00
(bombastic side eye)
Feel free to place your own stickers here.
Please do not redistribute this original
template. It would make me upset, and then
of course… I’d have to journal about it.

© Psychology, But Make It Fashion