Dhowrkii bilood ee la soo dhaafay, mid ka mid ah asxaabteyda waxa uu soo maray xaalad murugo ah oo aad u daran wuxuuna u baahday caawinta asxaabtiisa iyo qoyskiisa iyo sidoo kale takhtarkiisa cilmi nafsiga. Inta lagu jiro daawaynta, waxaa la waydiistay inuu hayo diiwaanka niyadda, si uu si fiican u fahmo shucuurtiisa oo uu aasaas u sameeyo sida uu dareemayo iyo la tacaalida niyad-jabka. Layligan, dhakhtarku wuxuu kula taliyay inuu isticmaalo app-ka casriga ah ee bilaashka ah ee loo yaqaan Daylio, iyo tan iyo markaas labadeenuba isticmaalnay app-kan. Ma aha oo kaliya inay ka caawisay fahamkiisa iyo daawaynta niyad-jabka laakiin sidoo kale waxay iga caawisay inaan wax badan ka fahmo adduunyada shucuureed, kiciyeyaashayda, iyo qaababka. Laba bilood oo isticmaal ah ka dib, labadeenaba waan fahannay sida iyo sababta aan u dareemeyno si ka wanaagsan laakiin waxaan sidoo kale hagaajinnay sida aan uga jawaabno shucuurteena. Dib u eegistaan, waxaan jeclaan lahaa inaan kuu sheego sida uu u shaqeeyo app-ka Daylio , waxa fiican oo aan sidaa u weynayn iyo sababta aad ugu isticmaali karto taleefankaaga casriga ah:

Waa maxay Dayliyo?

Daylio waa app bilaash ah oo Android ah oo loo isticmaali karo raadraaca niyadda. Maalin kasta, waxaad gelisaa qiimayntaada guud ee maalinta, hawlahaaga ugu muhiimsan iyo qoraallo degdeg ah oo ku saabsan wixii dhacay maalintii. Waxaad ka daawan kartaa bandhigga Daylio oo si degdeg ah u soo bandhigay , muuqaalka hoose:

Waqtigaan, app ayaa laga heli karaa oo keliya Google Play , halkan^(here) . Si kastaba ha ahaatee, nooca iPhone-ka ayaa hadda la soo saarayaa oo qof kasta oo daneynaya wuxuu isku qori karaa liiska sugitaanka iyo in la ogeysiiyo marka la heli karo.

App-ka waxa loo isticmaali karaa bilaash. Si kastaba ha ahaatee, waxa kale oo jira nooc premium ah oo la heli karo, kaas oo ka saaraya xayaysiisyada abka oo ku siinaya inaad hesho astaamo dhoofinta oo horumarsan. Astaamaha lacagta sare ma beddelaan waxa aad ku samayn karto abka marka la eego ilaalinta joornaalka niyadda, taas oo aad u fiican.

Waa maxay sababta aan u haysto joornaalka niyadda?

Haddii aad tahay qof la tacaalaya niyad-jabka ama jirro kale oo nafsi ah, xafidista joornaalka niyadda waxay noqon doontaa mid ka mid ah hawlaha uu dhakhtarkaaga cilmi nafsiga ama dhakhtarka dhimirku ku weydiin doono inaad qabato. Si kastaba ha noqotee, xitaa dadka caafimaadka qaba waxay ka faa'iideysan karaan ilaalinta joornaalka niyadda. Waa kuwan qaar ka mid ah faa'iidooyinka aan arkay:

• Waxay kaa caawinaysaa habsocodka dareenkaaga. ^{(It helps process your emotions.)}Marka ay tahay in aad qorto niyadaada maalinlaha ah, waa in aad dib u habayn ku samaysaa sida maalintaadu u dhacday oo aad wax u dejiso. Qiimaynta maalintaada, fiid kasta, inta aad si degdeg ah u cusboonaysiinayso logkaaga, waxay ku siin doontaa dariiq aad wax walba dib ugu habayn karto waxaanan rajaynaynaa inaad wax badan ka ogaato shucuurtaada iyo sida aad u aragto waxa kugu dhacaya.
• Waxay kaa caawinaysaa muujinta hababka dareenkaaga iyo kiciyeyaashaada. ^{(It helps reveal your emotional patterns and triggers.)}Hadda waxaad ugu dambeyntii haysaa xog dhab ah oo ku saabsan sida aad dareemeyso iyo sida aad u shaqeyso maalin kasta. Daylio waxay ku wayddiinaysaa inaad bixiso qoraalo ku saabsan niyaddaada, taas oo iyana kaa caawinaysa inaad si fiican u fahamto naftaada oo aad aragto waxa kiciya dareenka togan iyo kuwa tabanba.
• Waxay kaa caawinaysaa inaad doorato sida ugu wanaagsan ee aad uga jawaabi lahayd shucuurtaada. ^{(It helps you choose how to better respond to your emotions.)}Waxa aan haystay usbuuc dhawr maalmood oo xun, xafidista buugan waxa ay igu qasabtay in aan si fiican wax uga qabto. Natiijo ahaan, waxaan si fiican u fahmay shucuurtayda, waxaanan wanaajiyay jawaabtayda dareenkaas. Sidaa darteed, waxaan ku guuleystey in aan iska ilaaliyo shucuurta iyo arrimaha la midka ah dhowr toddobaad ka dib, markii aan isku arkay xaalad taas la mid ah, taas oo kor u qaadeysa tayada noloshayda.
• Waxay ku siinaysaa dareen horumar ah. ^{(It gives you a sense of progress.)}Inaad diiwaan geliso oo aad aragto tirokoobyadaada gaarka ah waxay ku siinaysaa dareen horumar ah, gaar ahaan markaad aragto in, muddo ka dib, aad naftaada si fiican u garanayso oo aad hagaajisay habka aad ula macaamilayso shucuurtaada. Laba bilood oo kaliya ka dib, waxaan ogaaday inaan hagaajiyay habka aan ula macaamilo dareenka qaarkood, natiijaduna, noloshaydu waxay ku fiicnaatay maalmo "xun" oo aad uga yar markii aan bilaabay layligan.

Waxaan rajeyneynaa, sababahan ayaa ku siin doona dhiirigelinta inaad bilowdo joornaalka niyadda.

Isticmaalka Daylio si aad u ilaaliso joornaalka niyadda ee taleefankaaga casriga ah

Marka hore^(First) , waxaad qori kartaa sida maalintaadu ahayd oo waxaad dhisi kartaa miisaankaaga qiimaynta. Hoos waxaad ka arki kartaa darajooyinka aan isticmaalo si aan u qiimeeyo maalin kasta.

Kadib, waxaad bixisa tafaasiil ku saabsan waxqabadyada aad ku hawlan tahay maalin kasta. App-ka waxa ka buuxa liis caadi ah laakiin waxa kale oo aad si dheeraad ah u habayn kartaa adiga oo ku daraya kaaga. Ujeedadu waa in aad si deg deg ah u dooratid hawlihii ugu muhiimsanaa ee aad maalintaas ku jirtay iyo waliba kuwa wax ka beddelay dareenkaaga, ha ahaato mid togan iyo mid tabanba.

Waxa kale oo aad ku dari kartaa qoraal bixiya tafaasiil dheeraad ah. Halkan, ka yar ayaa ka badan. Kaliya qor jumlad ama laba oo qor wax ka badan marka aad dareento in lagugu qasbay inaad sidaas samayso sababtoo ah wax aan caadi ahayn ayaa dhacay. Waa qasab inaad duubto shucuur xooggan. Waxaan la kulannaa dareeno kala duwan maalin kasta, mana wada duubi kartid dhamaantood. Markaa duub dareenka aad si adag u dareemayso.

Marka aad dhisto joornaalkaaga maalinba maalinta ka dambaysa, waxaad bilaabaysaa in aad haysatid diiwaanka dareenkaaga oo dhan. Waxaad u arki kartaa sida gelitaan shaqsi ah, sida shashada hoose ama tirakoob ahaan.

Aad ayey u xiiso badan tahay inaad dib u eegto joornaaladaada. Waa inaad tan samaysaa toddobaadkii hal mar ama ugu yaraan hal mar bishii. Waxaad arki doontaa sida noloshaada shucuurtu ay u horumartay siyaabo badan oo kala duwan: sida jaantuska niyadda bilaha, sida tirinta niyadda, tirinta dhaqdhaqaaqa, celceliska niyadda maalinlaha ah ee taxaysa maalmaha ugu fiican iyo kuwa ugu xun toddobaadka iyo waxqabadyada la socda taas oo niyadda. Sidan waxaad si fudud u ogaan kartaa qaababka iyo hawlaha la socda dareenkaaga xun iyo kuwaaga togan. Sidaa darteed, waxaad bedeli kartaa waxaad samaynayso, si aad u wanaajiso sida aad dareemayso.

Ugu dambeyntii, laakiin ugu yaraan, waxaad arki kartaa xisaabaadka ku saabsan "maalintii ugu fiicnayd" ee ugu dheerayd ee aadan waxba ku duubin, laakiin maalmo wanaagsan oo isku xiga oo aad u wanaagsan. Waxa kale oo aad haysataa jadwal aad xogtaada ku shaandhayn karto celceliska niyadda ama hawlaha aad samaysay. Xogtan sidoo kale waxay caddayn kartaa inay tahay mid wax garad leh.

App - ka Daylio waa mid aad u fudud in la habeeyo wuxuuna ku siinayaa fursad aad ku gasho dhammaan noocyada kala duwan ee dejinta. Waxaad shakhsiyaynaysaa miisaanka aad u isticmaasho qiimaynta maalin kasta, dhammaan hawlahaaga iyo xasuusintaada. Sidoo kale, waxaad app-ka ku ilaalin kartaa PIN - ka si adiga oo keliya uu u helo xogtaada. Muuqaal kale oo faa'iido leh ayaa ah xaqiiqda ah in aad samayn karto nuqul joogto ah Google Drive xogtaada niyadda, si aadan u lumin. Nasiib darro, kaydkan waxaa lagu abuuri karaa oo keliya gacanta waxaana lagu xasuusinayaa hal mar todobaadkii. Way fiicnaan lahayd appku inuu si toos ah u sameeyo, maalin kasta.

Khibrada isticmaale ee ay bixiso Daylio waa mid aad u wanaagsan. App-ka waa mid aad u deggan, saaxiibtinimo oo fudud in la isticmaalo. Waxaad ku bilaabi kartaa isticmaalka nidaamka caadiga ah oo ku filan dadka badankiisa. Si kastaba ha ahaatee, haddii aad rabto, waxaad shakhsiyan kartaa wax walba sida aad rabto. Xaddidaadda kaliya ee muhiimka ah ee nooca bilaashka ah waa inaadan u dhoofin karin xogta qaabka CSV .

Faa'iidada iyo khasaaraha

Waxaa jira waxyaabo badan oo wanaagsan oo ku saabsan Daylio :

• Daylio waxa ay sahlaysaa in la ogaado qaababka iyo in badan oo ku saabsan dareenkaaga iyo sida aad uga jawaabto
• Tirokoobyada iyo warbixinnada la heli karo waa kuwo muuqaal iyo waxtar leh
• Daylio waa mid saaxiibtinimo badan oo sahlan in la isticmaalo
• Waxaad astaysto wax walba oo ku saabsan habka appku u shaqeeyo
• Abka waxa lagu heli karaa 9 luqadood
• Waa bilaash mana aha qasab in la iibsado nooca premium si loogu isticmaalo abka si wax ku ool ah

Dhibka kaliya ee aan aqoonsaday waa xaqiiqda ah inaad xogtaada ku kaydin karto gacanta oo kaliya. Way fiicnaan lahayd in la helo kayd maalinle ah oo toos ah.

Xukun

Daylio waa app yar oo weyn kaas oo kaa caawinaya inaad wax badan ka fahanto sida aad dareemeyso maalin kasta, kiciyeyaashaada shucuureed iyo sida aad u doorato inaad uga jawaabto shucuurtaada. Ka dib markaad isticmaasho kaliya dhowr toddobaad waxaad dhisi doontaa aasaaska habdhaqankaaga shucuureed oo aad si fiican u fahmi doonto naftaada. Waa fikrad aad u fiican in la isticmaalo, xitaa haddii aadan niyad jabin ama aadan la kulmin wax cudur nafsi ah. Xitaa dadka caafimaadka qaba waxay ka faa'iideysan karaan isticmaalka maalin kasta, markaa ha ka welwelin inaad isku daydo. Waa bilaash waxaana laga yaabaa inaad la yaabto waxaad naftaada ka baran doonto, ka dib hal bil oo keliya oo la isticmaalo.

Get to know more about your emotions and moods, with Daylio

In the last few months, onе of mу friends went through a sevеre period of depression and needed the help of hіs friends and familу as well as that of his psychologist. During his treatment, he was asked to keep a mood log, so that he could understand his emotions better and create a baseline of how he feels and deals with depressіon. For this exercise, the doctor recommended that he use a free smаrtрhone app called Daylio, аnd since then we havе both used this app. Not only did it help with his understanding and treatment of depression but it also helped me understand more about my emotional world, my triggers, and patterns. After a couple of months of use, we both understood how and why we feel in a better way but we also improved how we respоnd to oυr emotions. In this review, I woυld like to tell you how the Daylio app works, what's great and not so great about it and why you ѕhould use it on уour smartphone:

What is Daylio?

Daylio is a free app for Android that can be used as a mood tracker. Each day, you log your overall assessment of the day, your main activities and quick notes about what happened during the day. You can view a very quick presentation of the Daylio app, in the video below:

At this time, the app is available only on Google Play, here. However, a version for the iPhone is currently under development and anyone who is interested can sign up on a waiting list and be informed when it is available.

The app can be used for free. However, there's also a premium version available, which removes the ads from the app and gives you access to more advanced export features. The premium features don't change what you can do with the app in terms of keeping a mood journal, which is great.

Why should I keep a mood journal?

If you are someone who is dealing with depression or other psychological illness, keeping a mood journal will be one of the tasks that your psychologist or psychiatrist will ask you to do. However, even healthy people can benefit from keeping a mood journal. Here are some of the benefits that I observed:

• It helps process your emotions. When you have to log your daily mood, you have to reprocess how your day went and put things into perspective. Evaluating your day, each evening, while you quickly update your log, will give you an avenue to reprocess everything and hopefully learn more about your emotions and how you perceive what happens to you.
• It helps reveal your emotional patterns and triggers. Now you finally have real data about how you feel and how you process each day. Daylio asks you to provide notes about your moods which, in turn, help you understand yourself better and see what triggers both positive and negative emotions.
• It helps you choose how to better respond to your emotions. I had a week with several bad days and keeping this log has forced me to process things more thoroughly. As a result, I understood my emotions better and I improved my response to those emotions. Therefore, I managed to avoid similar emotions and issues a few weeks later, when I found myself in a similar situation, thus improving my quality of life.
• It gives you a sense of progress. Keeping a log and getting to see your personal statistics gives you a sense of progress, especially when you see that, after some time, you know yourself better and you have improved the way you deal with your emotions. After only two months, I have noticed that I have improved the way I deal with certain emotions and, as a result, my life got better with a lot fewer "bad" days than when I started this exercise.

Hopefully, these reasons will give you the motivation to start your own mood journal.

Using Daylio to keep a mood journal on your smartphone

First of all, you can record how your day was and build your own scale of assessment. Below you can see the grades that I use for evaluating each day.

Then, you provide details about the activities that you engaged in each day. The app is populated with a standard list but you can also further customize it by adding your own. The point is to quickly select the main activities that you were involved in during that day and also those that have changed the way you feel, both in a positive and negative way.

You can also add a note that provides more details. Here, less is more. Only write a sentence or two and write more only when you feel compelled to do so because something extraordinary has happened. It's a must that you record strong emotions. We experience a variety of emotions every day, and you can't record them all. So record the emotions you feel strongly about.

Once you build your journal day in day out, you start having a log of all your moods. You can view them as individual entries, like in the screen below or as statistics.

It's quite fun to review your journals. You should do this once a week or at least once a month. You will see how your emotional life has evolved in many different ways: as a monthly mood chart, as a mood count, an activity count, an average daily mood which lists the best and the worst days of the week and which activities go together with which moods. This way you can easily spot patterns and which activities go together with your bad moods and your positive ones. Therefore, you can change what you do, so that you improve how you feel.

Last but not least, you can see stats about your longest "best day" streak in which you recorded nothing but consecutive good or great days. You also have a calendar where you can filter your data by the average mood or the activities you performed. This data too can prove to be very insightful.

The Daylio app is very easy to customize and it gives you access to all kinds of settings. You can personalize the scale that you use for evaluating each day, all your activities and reminders. Also, you can protect the app with a PIN so that only you have access to your data. Another useful feature is the fact that you can make regular backups to Google Drive for your mood data, so that you don't lose it. Unfortunately, these backups can only be created manually and you are reminded of them only once a week. It would have been great for the app to do them automatically, on a daily basis.

The user experience offered by Daylio is very pleasant. The app is very stable, friendly and easy to use. You can get started with using the default settings which are enough for most people. However, if you want to, you can personalize everything as you wish. The only important limitation of the free version is that you can't export data in the CSV format.

Pros and cons

There are many positives about Daylio:

• Daylio makes it easy to spot patterns and learn more about your emotions and how you respond to them
• The stats and reports that are available are very visual and effective
• Daylio is very friendly and easy to use
• You can customize just about anything about the way the app works
• The app is available in 9 languages
• It's free and it's not mandatory to purchase the premium version in order to use the app in an effective manner

The only downside that I identified is the fact that you can backup your data only manually. It would have been great to get automated daily backups.

Verdict

Daylio is a great little app that helps you understand more about how you feel each day, your emotional triggers and how you choose to respond to your emotions. After using it for just a couple of weeks you will build a baseline of your emotional behavior and understand yourself better. It's a great idea to use it, even if you are not depressed or don't suffer from any psychological illness. Even healthy people can benefit from using on a daily basis so don't hesitate to give it a try. It's free and you might be surprised at what you will learn about yourself, after only a month of use.

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