Saying what happened

You don't have to explain or fix anything yet. Just say it.

  • Tell the story of the moment today turned, starting just before it.
  • Describe what happened today in three short sentences, without explaining yet.
  • Talk about what's still loud in your head right now.
  • Name the part of today you keep replaying.
  • Say what you wish someone had said to you today.

Noticing how you are

These are about right now, not about the whole day.

  • Describe where today is sitting in your body right now.
  • Say honestly how tired you are and what kind of tired it is.
  • Talk about what you've managed today, including small things like eating or getting home.
  • Name a feeling that's hard to talk about, and just say its name.
  • Describe the last moment today, even a short one, when things felt a bit lighter.

Putting some of it down

Not everything from today has to come with you into tomorrow.

  • Talk about which parts of this are yours to deal with and which aren't.
  • Name one thing that can wait until tomorrow, and say out loud that it can wait.
  • Describe what you'd like to say to the person or situation that made today hard, without sending anything.
  • Remember another rough day you got through, and say what got you to the next morning.
  • Say what someone who cares about you would notice if they were sitting here now.

One small next step

Keep the step small enough to do tonight.

  • Name one small, practical thing that would make tonight a little easier.
  • Say who you could message, even just to tell them it was a rough day.
  • Describe what you'll do in the ten minutes after you stop recording.
  • Talk about one thing tomorrow you could make lighter, and how.
  • Say what you'd like to hear yourself say when you play this back in a week.

How to use these prompts

One or two prompts is plenty on a hard day, and stopping after a minute is fine. In Dawn Light, you can keep only the words by turning off Keep recordings in Settings.

  • Pick one prompt from the first section and one from the last
  • Say the prompt aloud, answer it and stop whenever you've said enough
  • Don't listen back until you're ready, a day or a week later

If it's more than a hard day

Saying a day out loud can help some people, but it isn't a replacement for talking to someone. If hard days are piling up, tell a person you trust or talk to a doctor. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

Questions about journaling on a hard day

Is it okay to journal when I'm upset?

Yes, if it helps. Some people find that saying it out loud takes some of the pressure off. If talking about it makes things feel worse, stop and come back to it another time, or talk to someone instead.

What if I don't want to hear the entry again?

You don't have to. Saying it can be enough. If you'd rather not keep the audio, some voice journals let you keep only the words.

When should I talk to someone instead of journaling?

Whenever you want to, and especially if hard days have become most days. A friend, a family member or a doctor can help in ways a journal can't. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

Say it, then set it down

Tap the sun and say as much or as little as you want. Dawn Light keeps it on your iPhone, with no account, no ads and no tracking.

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Unlimited entries, transcripts, search and iCloud sync. For iPhone, iPad and Apple Watch. Works with iOS 26, iPadOS 26 and watchOS 26 or later.