you don't need to write much - my diary usually has a list of things i want to achieve - e.g get up, wash and dress by 7.30, eat breakfast, put away washing. i try to build in some exercise even if it's just walking to the shops and back. i can tick them off, then, on the other page, i can write things like unexpected happenings e.g bus being late and how i dealt with it - practise deep breathing, use lavender oil to relax.
you don't have to wear a mask. i don't mean that you should necessarily tell everyone exactly how you feel, but you don't have to keep smiling, if someone asks how you are, try saying, "i'm not feeling great today" or "not too bad at the moment" - be honest. if the real you isn't happy, why pretend?
hugs, Judith xxx