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Check-ins & journalling

The Regulate page has three ways to track how you feel: a daily check-in that can suggest an exercise afterwards, guided journals, and a one-tap mood log.

The daily check-in

Tap Check in at the top of the Regulate page to open the Daily Check in. It is a short set of questions covering your anxiety, sleep, medication, mood and anything else affecting your day; the mood question is optional, so tap Skip mood logging if you would rather not answer it. Your answers are saved to your logs, so you can look back on how you have been doing. If they suggest you could use one, Romi offers a matching Regulate protocol to start straight away.

Short on time? Tap Log mood instead. It opens just the mood step with a Submit button, so you can record how you feel in a few seconds.

Guided journalling

Tap Journal on the Regulate page and pick a type: Daily ADHD Journal to reflect on your day, ADHD Symptom Journal to track how symptoms affect you, Processing Negative Events to work through hard situations, or Journal from Scratch to write freely without prompts.

You can also build your own. Tap Your Custom Journals, then Create New Template to write a template with up to 9 of your own questions.

After choosing a type, pick Voice Mode to talk to Romi, or Text Mode for guided prompts to write against. Voice Mode needs a PRO plan; see Plans & billing.

Monthly symptom check-in

Now and then Romi asks a longer questionnaire about your ADHD symptoms over recent weeks. The first time it is called Personalise your experience and sets your baseline. After that it returns as the Monthly Check-in so Romi can compare each month with the last.

A second section is optional: tap Continue to Section 2 or Skip for now. If you close part-way through, your answers so far are saved. Not the right moment? Tap Snooze on the prompt to put it off for a week.

Good to know

Where do my entries go?

Everything is saved in Your logs on the Regulate page. Tap the history icon next to Protocols, then filter by Daily Check-Ins, Journals or Moods.

Can I add my own emotions?

Yes. On the mood step, tap Add custom emotion, then give it a name, an emoji and a category. Use Manage custom emotions to remove ones you no longer need.

Is any of this shared with anyone?

Your answers are private. If you joined through a clinic, it only ever sees anonymised averages across all patients, never your individual answers. More detail in Your data & privacy.

Still stuck?

Email josh@romiadhd.com and a human will get back to you.