Reflection Journal Card
A seven-day card for the observation / interpretation / next-action loop described in A Reflection Journal That Does Not Outsource Your Inner Life.
Fill in one row per day. Keep entries short — a sentence or two per column is enough.
Before you start
- For sensitive entries, prefer paper or an offline note. If you use a chat service, check the current settings and terms for training, retention, deletion, and human review separately; training-off or temporary mode does not make sensitive disclosure risk-free.
- Do not paste another person’s private information unless sharing it is necessary, lawful, and explicitly approved through an appropriate channel.
- If today’s entry involves immediate danger or thoughts of harming yourself or someone else, stop and contact local emergency services now. For crisis resources by country, use IASP’s directory; do not use this card first.
The seven-day log
| Day | Observation (facts only) | Interpretation(s) considered | Next action (chosen by you) | Did I do it? |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 | ||||
| 6 | ||||
| 7 |
The three prompts to reuse
1. Observation pass
Here is what happened, in my own words:
[paste your entry]
List only the observable facts — things that were said, done, or that
occurred — with no interpretation, judgment, or advice. If something in
my entry is already an interpretation rather than a fact, put it in a
separate "not a fact" list instead. Keep the total under 150 words.
2. Interpretation pass
Based only on the facts above, give me three different plausible
interpretations of what might be going on — not just the most obvious
one. Label them A, B, and C. Do not tell me which is correct or most
likely; I will decide that.
3. Next-action pass
I've decided my next action is: [your decision].
Help me phrase this as a short, direct message or plan. Do not add
anything I did not ask for, and do not suggest additional actions.
End-of-week review
- Read back only the “next action” column. Which actions did you actually take?
- Did any day repeat the same unresolved interpretation without a next action attached? Consider talking to a trusted person or qualified professional instead of writing another entry — see AI Is Not Therapy.
- Use the service’s current deletion controls for entries you do not want in visible history after copying anything useful into this card. Visible deletion may not immediately remove provider or backup copies; check the provider’s current retention terms.
Weekly deletion checklist
- Exported or copied anything worth keeping out of the chat tool
- Used the service’s current deletion controls where appropriate and checked what deletion does and does not remove
- Confirmed no other person’s private details were included in any entry
- Reviewed whether this week’s entries would be better discussed with a trusted person