Sensual Journal — Starter Kit

Short daily prompts. Evidence-aware. Safe, simple, consistent.

Rule: remove 2 brakes + add 2 accelerators each session. Track six numbers: Desire / Arousal / Lubrication / Orgasm / Satisfaction / Pain (0–10).

Quick Start (2–5 minutes)

• 60-sec reset: soften jaw, feel feet, 10 slow exhales.
• Answer one Daily Check-In + one category block below.
• Rate the six numbers (0–10). Note 1 accelerator to add, 1 brake to remove.
• Close with: “Next time I will …”. Keep it one line.

1) Mind–Body Reset (60 seconds)

• Where is my body clenched (jaw, belly, pelvic floor)? Rate tension (0–10).
• After 10 slow exhales, what dropped by 1 point?
• One micro-comfort I’ll add now (warmth, blanket, dim light).

2) Daily Check-In (60 seconds)

• Energy ___ /10 • Stress ___ /10 • Body comfort ___ /10 • Desire ___ /10.
• Mood in one word. What would lift it by one point?
• One helpful input today (shower, walk, nap, cuddles, music).

3) Session Log (Solo or Partnered)

• Setting: time, lights, music, warmth, privacy.
• Before: Safety/Trust ___/10 • Arousal ___/10 • Pain/Discomfort ___/10.
• What we did (simple): massage (light/medium/firm); external clitoral (slow/steady); internal (entrance/front-wall); breath (slow exhale); words (gentle/erotic/silent); positions (name).
• During: Pleasure peak ___/10 • Presence ___/10 • Connection ___/10 • Dryness/pain? where?
• Orgasm: external / front-wall / deep / blended / none; build (slow wave / quick spike).
• Keep: _____. Reduce: _____. Next micro-tweak: _____.

4) Triggers & Turn-Ons — Go/Brake Map

• Top 5 accelerators (touch, words, scent, time, ritual): _____
• Top 5 brakes (stress, rushing, cold room, phone, fear): _____
• One accelerator I’ll add next time; one brake I’ll remove.

5) Boundaries & Safety — RAG + Pause

• GREEN (always okay): ____ • AMBER (ask first): ____ • RED (no for now): ____.
• Did I need “Pause” anywhere? First warning sign was …
• Micro-script: “More / less / different?” every 2–3 minutes.

6) Fantasy & Cognitive Eroticism

• One theme that reliably excites me (tenderness / being adored / playful power / adventure).
• One sentence I enjoy hearing or saying.
• How fantasy changed arousal (+/0/−). Any guilt or shame to reframe?

7) Technique Map — Location • Pressure • Angle • Speed • Friction

• Best location today (external: hood/around clitoris/perineum; internal: entrance/front-wall/sides/deep): _____
• Best pressure (light / medium / still pressure): _____ • angle: _____
• Best speed (slow/steady) • friction (lube? yes/no; enough?).
• One tweak that upgraded sensation by 1 point.

8) Arousal Lab — A/B Experiments

• Compare: dim vs. dark; silence vs. soft music; warm shower vs. dry start; side-lying vs. on top.
• Winner & why (1 line). Keep this variable next time.

9) Body & Cycle Notes

• Cycle/life stage notes; impact on desire/arousal.
• Pelvic tension at rest ___/10; what softened it?
• Lubrication: natural / added / still dry (where?). Product note (brand/type).
• Sleep/caffeine/alcohol/meds effect (+/0/−).

10) Communication Scripts (copy & use)

• Ask: “Can we slow down and stay external for a bit? My body warms up that way.”
• Boundary: “I’m a no to internal tonight; massage and kissing feel right.”
• Check-in: “More, less, or different?”
• Debrief (60 sec): Loved ___ • Less ___ • More next time ___.

11) Aftercare & Repair

• Afterglow ___/10 (calm, open, sleepy, connected).
• Care used: water • loo • cuddles • snack • quiet • warmth.
• One repair or appreciation I’ll say within 24 hours.

12) Partner Snapshot (Optional)

• “No goals, no pressure. Stop-word = ‘Pause’. Ask → Try → Check-in.” Agreed? (Y/N)
• Mismatch noticed (pace, pressure, style)? One ask for next time.

13) Troubleshooting — Quick Guide

• Dryness → more warm-up, add lube earlier, fix room temp, slow rhythm.
• Pain → stop; external focus; shallow angles; side-lying; reassess lube.
• Numbness → reduce toy intensity/time; add hands + breath; take reset days.
• Racing mind → 10 slow exhales; feel feet; soften jaw; focus on one pleasant sensation.

14) Weekly Review & Plan (20 minutes)

• Top 3 helpers to keep; Top 3 blockers to remove.
• Skill to practise next week (e.g., 10-min massage first; slower rhythm; more lube).
• One A/B to run; success metric (which of the six numbers should rise/fall?).
• Commitment card: “I will do more of ____ and pause ____.”

15) Progress Scorecard (Monthly)

• Time to feel warm/turned on: ____ min → ____ min.
• Pain/discomfort: ____/10 → ____/10. Lubrication need: ↓ / same / ↑ (note why).
• Ease of orgasm: ____/10 → ____/10. Afterglow: ____/10 → ____/10.
• Confidence asking for needs: ____/10 → ____/10.
• Top 5 green-lights “menu” updated? (Y/N)