The Connections Journal is a 90‑day guided companion designed to help you feel seen, safe, and woven into the communities that matter most. If you are healing from loneliness, longing for deeper friendships, or simply ready to strengthen the bond you have with yourself, these pages will meet you right where you are.

Inside every daily spread

An uplifting affirmation that sets the tone

A thought‑provoking quote from leaders in vulnerability, belonging, and relational science

A prompt that encourages honest reflection about how you show up with others and with yourself

A five‑minute challenge that turns insight into action so small steps add up to real change

Space for gratitude, tracking tiny moments of connection that often go unnoticed

The structure is simple yet powerful. Start with a quick read, jot down a few honest lines, then move through a bite‑sized action that fits into even the busiest schedule.

Evidence‑based and heart‑centered
The journal draws on research from social neuroscientists like Dr. Julianne Holt‑Lunstad (the health impact of connection) and psychologists such as Dr. Kristin Neff (self‑compassion), Dr. Thema Bryant (healing trauma in community), and Brené Brown (vulnerability and belonging). You will also find wisdom from adrienne maree brown, bell hooks, Ram Dass, and many others who remind us that meaningful relationships start with presence and courage.

Created for real life
Author and educator Adelaide Jones, founder of TrueYouJournal.com, built these pages after years of supporting clients who felt isolated despite busy lives. Each prompt was tested in workshops and therapy groups to ensure it feels gentle, practical, and doable. You do not need perfect handwriting, endless time, or a “deep” answer for every question. Simply show up, be honest, and let the process unfold.

Why it works

Small daily actions rewire the brain’s social circuitry, increasing oxytocin and reducing stress hormones.

Naming emotions in writing activates the prefrontal cortex, bringing clarity and calm.

Practicing gratitude and tiny acts of outreach has been linked to higher life satisfaction and lower rates of depression.

What you will gain

Practical tools to listen with presence, speak with authenticity, and set boundaries that protect your peace

Fresh insight into the stories that keep you guarded and new language to rewrite them

A personal record of brave moments, gentle shifts, and the connections that grow along the way