The International Society for Maladaptive Daydreaming is delighted to share a new and updated edition of one of our most cherished free resources: the ISMD Self-Monitoring Log and Journal. This revised version has been carefully redesigned to feel warmer and more personal like a quiet, supportive presence at your side as you explore your inner world.
Why This Resource Matters
Maladaptive Daydreaming can feel like something you carry alone. But awareness is one of the most powerful tools available to you and that is exactly what this resource is built to nurture.
Research shows that simply tracking your daydreaming habits can reduce their frequency and intensity. Combined with reflective journaling and gentle mindfulness practices, this log and journal offers a structured, compassionate way to begin understanding yourself more deeply.
Download your ISMD Self-Monitoring Log and Journal — Version 2!
↑ Click the cover to download your free PDF
Take a peek inside before you download:
What’s Inside?
Version 2 retains the same three-chapter structure that made the original so useful, now with updated content and a gentler, more encouraging voice throughout.
Chapter 1: Self-Monitoring Log
A practical tool for recording the timing, duration, triggers, and emotional tone of your daydreams. Includes a feelings wheel and a guide to common MD themes to help you make sense of what you notice.
Chapter 2: Reflective Journal Prompts
Thoughtfully updated prompts to guide you through understanding your daydreams, reflecting on their impact, exploring alternatives, and approaching the whole process with self-compassion.
Chapter 3: Mindfulness Exercises
Grounding, breathing, and body scan practices to gently bring you back to the present when daydreaming feels overwhelming.
A Companion on Your Healing Journey
This updated edition was created with one intention: to make you feel less alone in your experience. You don’t need to be a writer. Short notes and honest reflections are more than enough. Every small insight is a step forward.
We invite you to use it, revisit it, and grow with it.
We believe the most powerful insights come from shared experience. As you begin your journey with this journal, we would love to hear your thoughts. Please share your reflections in the comments on our social media posts.
Your voice is a valued part of this community and we look forward to hearing what you discover.
We thank our fellow volunteer and Communication team member Monica Fidalgo for designing the second version of the log.