Use when the emotion is fresh Be honest, don't sugarcoat Stick with it for 7 days
📌 Current emotion: _______
🔍 Trigger:
Real event ☐ / Imagined event ☐
🎯 What I predicted:
「I predicted_____________________」
✅ Validation result:
Fulfilled ☐ Failed ☐ Surprise ☐ Expected ☐ Neutral ☐
📌 Current emotion: _______
— Physical sensation: _______
— What I feel like doing: _______
🔍 Trigger:
What happened? _______
Real or imagined? _______
🎯 My expectation:
「I predicted ______ would happen」
Where does this expectation come from? _______
✅ Validation result:
Was my expectation validated or failed? _______
💡 Breakthrough:
What's one tiny thing I can control right now? _______
How would things look with a different expectation? _______
For a full introduction, visit the project homepage