How To Use This Journal

There are two parts to our program: an app called Zuri and this journal. This journal is a companion to the Zuri app and a place for you to explore your thoughts and feelings about motherhood. You don't need the journal to use Zuri, but we think you will like using them together.

To get the most out of this digital journal, we recommend that you dedicate a paper notebook to your Healthy Moms journey. Zuri and this website will be your guide, and your paper journal will be a place where you can record ideas and reflect on what you are learning.

Each Healthy Mom session is created for a particular time in your journey. Zuri will invite you to complete sessions. You'll chat with Zuri, and she'll teach you what you need to know.

Sessions Timing
1-3 Pregnancy
4-6 Motherhood, Newborn 3-5 weeks
7-9 Motherhood, Infant 2-4 months
10-12 Motherhood, Infant 5-7 months
13-15 Motherhood, Infant 8-10 months

After your chat, pull out your paper notebook and work through the session in this digital journal. The journal includes many exercises we hope you will attempt. Practice is a big part of the Healthy Moms program because thinking healthy is a skill to be mastered. It is not something most of us learn overnight, but rather something that takes awareness and effort. This journal and Zuri will be your guide. You can use Zuri without having the journal handy, but you will probably get more out of your experience if you use them together.

Health Calendars

In every session, Zuri will prompt you to track your thoughts, feelings, and actions using various health calendars. Tracking encourages you think and act healthy, and helps you look back over time and understand the links between your thoughts, feelings, and actions. When prompted in the journal, draw charts like these in your notebook and follow the instructions.

Diet Chart

Here's an example of a diet chart. Simply record what you eat throughout the day. Doing so will help you make your nutrition a priority. When you eat healthy, your baby eats healthy.

Activity Chart

This is an example rest and relaxation chart. In most sessions you will learn about the importance of exercise and self-care, and we'll encourage you to set aside time to practice. These charts will help you record your progress.

Mood Chart

Keeping track of your thoughts and feelings is a great way to see how you change and grow over time. So at least once a day, imagine the this ladder of emotion and rate how you are feeling.


On the bottom step (1) are women who feel very sad and blue. On the top step (10) are women who feel great with no sadness. Which step best shows how you are feeling?

If you are feeling very happy—as happy as you have ever been—you might tick the box for a 9 or 10. If you are really having a really tough day, you might tick the box for step 1 or 2. Tick whatever box is right for you. Just remember that low numbers mean more sadness, and high numbers mean more happiness.

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