A free guilt worksheet: what you did, not who you are.
Three days from The Guilt Journal, free. Guilt is a signal about behaviour, not a verdict on your character. Each day takes three short things: a guilt check on what happened and who it affected, an intensity score from 1 to 5, and a line in the Amends Ledger if a repair is possible.
Download the free PDFNo email needed. Print on A4 or US Letter, or fill it in on a tablet.
What is in the free PDF
- How this journal works. One page on treating guilt as information you can act on.
- Guilt vs. shame. The difference between “I did something bad” and “I am bad”, and why only one of them is workable.
- The Amends Ledger. A running log of repairs, returned to at each checkpoint.
- Three daily guilt checks. Day 1 to Day 3, exactly as they appear in the full journal.
Do the opening page before the first log. It takes five minutes, and the logs mean very little without it.
Why only three
The useful signal is whether the score eases over weeks, and which entries needed repair rather than release. Three days will not show that. They will show whether a five-minute check is something you will keep doing.
If the three work for you
The full journal carries on from exactly where the sample stops: 30 daily guilt checks, the Amends Ledger, checkpoints on day 10 and day 20, and the Release vs. Repair page. It is a printable PDF on Etsy, and the whole Etsy shop is 30% off until 25 October. How the full journal works.
A self-guided journal, not a substitute for therapy or medical care. If you are in crisis, please contact a professional or, in the UK, Samaritans on 116 123, any time. The interior is written and laid out with AI assistance, then reviewed and checked. Quotations are public domain. Free for personal use; please share the link to this page rather than the file. All our free samples.