Darcy Dawe
The Scroll Journal
The urge to check your ex's social media, even though you know it hurts.
A guided journal to pause, write, explore what keeps pulling you back and choose what you do next.
How to use this journal
Each Journal entry takes you through five questions. You begin with what happened, explore the meaning you gave it, look at what you did next and how much it pulled you in, then consider what you might choose next time.
1. What happened?
Start with the moment itself. Keep it simple.
ExampleI sent a message and there was no reply.
2. The meaning you gave to it
What did you take it to mean at the time?
ExampleThey don’t want to talk to me.
3. What did you do next?
What did you find yourself doing next?
ExampleI checked my phone again ten minutes later.
4. How much did it pull you in?
Choose the number that feels closest.
The number is how much attention the moment took, from 0 (hardly at all) to 10 (completely).
There is no good or bad number. It is simply what felt true in that moment.
5. Next time this comes up…
Is there one small thing you would like to try?
ExampleWhen I notice myself checking again, I’ll put my phone down for ten minutes and make some tea.
You are not trying to get it right.
You are giving yourself another option.
Saving and editing your entries
You do not have to answer every question. To save an entry, write something in at least one box or choose a number on the scale.
Can I change what I've written?
Yes. You can return to a saved entry in My Journey and edit it.
When can an entry no longer be edited?
Once you complete your Mini Review or Mini Check-In, the entries it covers are no longer editable.
You can still look back at them, but you cannot change what you wrote.
This means you can make changes while you are working through your entries, before completing their Mini Review or Mini Check-In.
Here’s what an entry can look like
There is no right way to fill the page. This is simply one example.
1. What happened?
I sent a message at lunchtime. There was still no reply when I looked at my phone later.
2. The meaning you gave to it
They don’t want to talk to me. I wish I hadn’t sent it.
3. What did you do next?
I opened the chat several times and checked whether they had been online.
4. How much did it pull you in?
0 1 2 3 4 5 6 7 8 9 10
5. Next time this comes up…
Is there one small thing you would like to try?
When…
I notice myself wanting to open the chat again to see if they've replied.
I’ll…
Put my phone down for ten minutes and make some tea.
A simple way to remember it
Each Journal entry has five questions, but you do not need to memorise them.
The five questions follow four simple actions: Pause, Write, Look and Choose.
Pause
Something happened and it is still on your mind. Give yourself a moment to focus on what happened.
Write
Write down what happened, what you took it to mean, and what you did next.
Look
How much did it pull you in?
Choose a number from 0 (hardly at all) to 10 (completely).
There is no right or wrong number. You are simply noticing how much attention the moment took.
Choose
Is there one small thing you would like to try next time?
That is enough.
You do not have to understand everything before you begin.
Pause. Write. Look. Choose.
Just write what happened, in your own words.
ExampleI sent a message at lunchtime. There was still no reply when I looked at my phone later.
What did you take it to mean at the time?
ExampleThey don’t want to talk to me.
What did you find yourself doing next?
ExampleI checked my phone again ten minutes later.
Choose the number that feels closest. This is how much attention the moment took, from 0 (hardly at all) to 10 (completely).
Is there one small thing you would like to try?
ExampleWhen I notice myself checking again, I’ll put my phone down for ten minutes and make some tea.
You only need to notice what is here.
You do not have to answer every question. To save your entry, write something in at least one box or choose a number.
How much attention the moment took, from 0 (hardly at all) to 10 (completely).
Take a quick look back. A sentence or two is enough.
How much attention each one took
These are the numbers you chose. Tap any entry to read it again.
What did you notice more than once?
ExampleI kept checking for a reply whenever I wasn’t sure what was happening.
Look back at the moments you wrote about.
ExampleIt was often after I saw their name, had no reply or had too much time to think.
Look at what you wrote, not only what you remember.
ExampleI thought I checked every time, but there were two times when I put my phone down instead.
Choose one small thing.
ExampleWait a few minutes before I check again.
The plan, not you. If what you tried was too difficult, too vague or simply did not help, change it.
ExampleTen minutes felt too long. Next time I’ll start with two.
Take a wider look back. A sentence or two for each question is enough.
If you’d like to revisit your entries or your Mini Review before answering, you can find them in My Journey.
What did you notice more than once?
ExampleI thought I checked my phone randomly. Looking back, it happened much more when I did not know what was happening.
Think about the moments, meanings or things you did that appeared more than once.
ExampleWhen I don’t have an answer, I tend to fill in the gap myself.
Either answer is useful.
ExampleI still want to check, but sometimes I notice what I’m doing before I open the app.
ExampleSeeing that they are online still gets to me quickly.
Is there anything you want to carry into the next part of the journal?
ExampleI want to keep giving myself a few minutes before I do anything.
Your Mini Journal is complete
Everything you wrote is still here whenever you want to look back.
You can come back to My Journey to read your seven entries, your Mini Review and your Mini Check-In.
My Journey
Search your saved entries, Mini Review and Mini Check-In.
Delete journal data
This permanently removes the journal data saved in this Journal on this device. It cannot be undone.
About this journal
Sometimes something happens and the mind moves quickly from what happened, to what it means, to what to do next.
Those steps can become so familiar that they feel like one thing.
This journal gives you somewhere to slow them down.
You record what happened, the meaning you gave to it, what you did next, how strongly it pulled you in and one small thing you might try the next time something similar happens.
Over several entries, your Mini Review and Mini Check-In help you notice what repeats.
Not what you should be doing.
What your own record actually shows.
What this journal is not
It is not therapy, diagnosis or treatment.
It will not tell you what your thoughts mean or decide what you should do.
It does not use AI to analyse your writing.
Your words remain your words.
There is no right pace
You do not have to write every day.
Use the journal when there is something worth looking at.
After entry 3, you reach your Mini Review. Your Mini Check-In comes after entry 7. You can return to My Journey to read what you wrote.
Your privacy
There is no account or login. What you write stays in this browser on this device. The journal does not send your entries to Darcy Dawe Ltd.
No AI reads your entries, and the journal does not use tracking or analytics.
Someone with access to your device may be able to read what you have written in this Journal.
If you are struggling
If something here has been hard to sit with, or if you are struggling, please talk to your GP or another professional. This journal is not a substitute for that.
Your record does not have to tell a perfect story. It only has to be yours.
FAQs
Can I make more than one entry in a day?
Yes. You can use your seven entries at your own pace and write more than one on the same day.
Do I have to answer every question?
No. Leave anything unanswered that does not feel useful that day. This is your journal, not a form you have to complete.
What if I miss days?
Nothing happens. There are no streaks to maintain and nothing to catch up on. Come back when there is something you want to look at more closely.
Can I edit an entry later?
You can edit entries 1–3 until you complete your Mini Review, and entries 4–7 until you complete your Mini Check-In. You can still read them afterwards.
Where is my journal saved?
Your writing stays in this browser on this device. Clearing this site’s data can erase it. Opening the email link on another device won’t bring your entries with you.
What happens after entry 7?
Your Mini Check-In becomes ready on Home. After you complete it, your seven entries, Mini Review and Mini Check-In are still there to read in My Journey.
Does Darcy Dawe Ltd see what I write?
No. The journal stores your writing in this browser on this device. Your entries are never sent to Darcy Dawe Ltd.