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7 Guided Journals for Highly Sensitive People

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Are you a Highly Sensitive Person who loves to journal?

And would you benefit from a guided journal?

This post explores six guided journals for Highly Sensitive People (HSPs). Some are simple, some are complex, and others feature relatable personal stories to make journaling easy and fun.

Guided Journals for Highly Sensitive People

Blog Graphic for Guided Journals for Highly Sensitive People

1. The Empowered Highly Sensitive Person’s Journal by April Snow

April Snow is a psychotherapist, author, and consultant specializing in working with Highly Sensitive Introverts.

She shares her advice for HSPs and HSP Therapists on her blog, Sensitive Strengths. And she’s the author of three books: two workbooks and a journal.

This entry focuses on her best-selling journal –The Empowered Highly Sensitive Person’s Journal. It features 52 weeks of self-care guidance.

The journal is for anyone wanting to build a self-care practice to help relieve stress, cultivate calm, and improve well-being.

The practice you create will focus on five key life aspects – physical, mental, emotional, social and spiritual.

So if this sounds like the self-care practice you need, purchase this journal to get 52 weeks of guidance from a licensed HSP professional.

2. Everyday Journal for Highly Sensitive People by Lauren Stewart

Lauren Stewart is a freelance writer and Highly Sensitive Person (HSP) sharing life tips and reading oracle cards at

She has several journals for Highly Sensitive People under her name, but we particularly like this one. And we will tell you why.

The Everyday Journal for Highly Sensitive People is simple and straightforward. It helps you take stock of each day (or any day) by prompting you to write down the following:

  • Today’s date
  • Wakeup time and bedtime
  • How do I feel today?
  • 3 things I’m grateful for
  • What feels overwhelming, and what can I do about it?
  • How can I honour my sensitivity today?

It includes an emotion tracker with emojis to circle your feelings, a To-do list section, and a place to write your daily goals.

This everyday journal is for you if you love routines.

3. Wander and Delve by Lori L. Cangilla

Released in March 2023, the Wander and Delve journal is one of the new guided journals for Highly Sensitive People.

Lori L. Cangilla – a psychologist, consultant, and author specializing in working with Highly Sensitive People and therapists, is the author.

And if that name sounds familiar, it’s either because we featured her as one of the 10 people to follow on Instagram. Or because you know Lori’s work from her website, Singularly Sensitive.

The Wander and Delve journal is for you if you feel like you’re too much or not enough, and if you find it hard to accept yourself because you don’t seem to fit.

It will guide you to explore your mind and heart so you can make commitments to face the world and reach your goals. And it uses a strategy called CHAOS, which stands for:

  • Change
  • Hope
  • Authenticity
  • Overcoming obstacles
  • Self-compassion

This guided journal is for you if looking into your mind and heart to find answers for your life’s purpose is something you’d like to explore.

4. The HSP Journal – A 40-Day Journey to Thriving as an HSP

The 40-day HSP Journal by HSP Tools

The HSP Journal is a 4-part 40-day guide to help you stop struggling and start thriving as a Highly Sensitive Person (HSP).

The four parts feature ten days of HSP journal prompts each. And they are as follows:

  • Understanding the HSP trait – Knowing you’re an HSP and understanding what that means for you are two different things. This section helps you make sense of the latter.
  • Identifying your HSP struggles – Different HSPs struggle with different issues. Choose your struggles from a pool of many and explore their causes and solutions.
  • Identifying your HSP strengths – While knowing your struggles makes you self-aware, knowing your strengths gives you the tools to thrive as an HSP.
  • Living in alignment with your HSP trait – Once you’ve identified what puts you down (your struggles) and what lifts you up (your strengths), the next step is to design a life compatible with your HSP trait.

The journal also comes with an independent 4-page document with links to resources you might need. May you find everything you need in these pages.

5. The Sadness Book – A Journal to Let Go by Elias Baar

Dealing with negative emotions as a Highly Sensitive Person (HSP) can be tricky.

You either don’t want to show your emotion or are afraid the emotion you are feeling is not yours. Because as you know, absorbing the emotions of others is a common struggle for many HSPs.

And that’s why The Sadness Book is one of the best guided journals for Highly Sensitive People.

The journal encourages readers to lean into their negative emotions instead of avoiding them. It challenges the saying: focus on the bright side; by asking readers to acknowledge and write down their negative emotions.

Because sometimes all you can do is be sad. And that’s okay.

The Sadness Book guided journal features three chapters to help you achieve the following:

  1. Acknowledge your deepest emotions
  2. Step inside yourself
  3. Gain clarity on your life’s path

This guided journal is for writing down negative emotions so you can let go. And it’s for you if you want to add this practice to your self-care.

6. 100 Days of Self-Love by Mary Jelkovsky

If someone asked you, “Who do you love?” would you ever think to reply, “Myself”?

That is how Mary Jelkovsky introduces her 100 Days of Self-Love journal. Mary is the author of The Gift of Love Workbook and host of Mary’s Cup of Tea Podcast.

And in this guided journal for HSPs, she shares heartfelt stories and writing prompts to help you reflect on the attitudes, experiences, and habits that shape who you are.

She will also help you to explore self-love in every area of your life as you learn the following:

  • Dig into your passions to discover your purpose
  • Process your feelings with compassion, not judgment
  • Re-examine your thought patterns and develop a lasting self-love practice
  • Learn how to cultivate relationships better (with yourself and others)
  • Reconnect with your body, mind, and heart to treat yourself tenderly.

Use the lined pages on this guided journal to explore your thoughts and build a self-love practice you love.

ICYNTK: The personal stories at the start of each day make this journal one of our favourite guided journals for Highly Sensitive People.

7. Stuff I’d Only Tell God by Jennifer Dukes Lee

This journal is for Christian HSPs.

Do you often find yourself talking to God throughout the day? Not during prayer, but when something happens and you want to tell God about it? Or question Him about it?

In the Stuff I’d Only Tell God journal, Jennifer Dukes Lee invites you to write down your ideas, thoughts, beliefs, goals, secrets, wishes and things that may seem outrageous or outlandish to people.

She wants you to use this guided journal to help you find the courage and unearth the real you. The you that hides when you are self-protecting.

And while the journal is yet to become available (until May 2nd), we believe it to be one of the best guided journals for Highly Sensitive People.

Because it encourages users to be ruthlessly honest, something many HSPs only do when they completely trust you. So preorder this guided journal if you want a safe space to express your true and raw self.

Final Thoughts on Guided Journals for Highly Sensitive People

If you love using a journal to explore and express your thoughts and feelings, you will love this list of guided journals for Highly Sensitive People. But not every journal in this list is going to resonate with you.

Because even though you are a Highly Sensitive Person (HSP), you have other personality traits that differentiate you from other HSPs.

So look at the journal that speaks to you more.

Do you prefer a simple journal with repetitive prompts? Do you like a detailed journal with personal stories from the author? Or is your preference a little more complex and goal-based?

Whichever type you prefer, there is an option in this list of guided journals for Highly Sensitive People (HSPs).

And if there isn’t, leave a comment with your go-to guided journal.


With love and kindness,

Selipha – Founder, HSP Tools

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