Journaling [iOS]

Learn how to enable and use the Journaling feature in one sec for iOS. Replace your morning or evening doomscrolling with mindful reflection using the Emotion Explorer and custom journal prompts.

Last updated 2 months ago

Article Content:

Journaling and reflecting on your emotions is a very healthy habit that sparks happiness (according to science)! We created this feature in one sec so that disrupting a bad habit can directly help you spark a new, positive one.

If enabled, the journaling intervention will prompt you to write at least 25 words the very first time you try to open social media in the morning (and/or in the evening). For all other attempts during the day, you’ll see your normal intervention.

💡 Privacy First: Like all data in one sec, your journal entries are strictly stored only on your device (and in your private iCloud container). We cannot access or read them.

1. How to enable the Journaling Intervention

You can set up Journaling to replace your standard intervention at specific times of the day:

  1. Go to one sec Settings → Healthy Habits.

  2. Enable the Morning and/or Evening journaling interventions.

This will force you to journal and reflect on your feelings the first time you open a distracting app after waking up—and again in the evening before going to bed.

(Note: You can also directly start a new journal entry at any time from the Good Morning Countdown or via Healthy Alternatives within standard interventions.)

2. Journal Emotion Explorer

Sometimes it can be hard to figure out the complex emotions that we feel. To help you navigate and identify the right ones, we’ve built an Emotion Explorer directly into the Journaling Intervention. Structuring your feelings helps to process them better before you start writing.

3. Journal Prompt Generator

Don't know what to write about? Depending on the context and time, the journal can optionally display helpful prompts to guide your reflection:

  • 🌅 Morning Reflection

  • 🌙 Evening Reflection

  • 📅 Mid-Week Reflection

  • 🗓️ Week Reflection

  • 📊 Month Reflection

4. Journal History

It’s an incredibly cool experience to read the entries of your past self – even if it’s just from two weeks ago.

To view all your past journal entries:

  1. Open one sec.

  2. Go to Customize → Journaling → History.