反思实践

A Reflection Journal That Does Not Outsource Your Inner Life

A 10-minute private reflection loop that uses AI to organize your own words into observation, interpretation, and one next human action — without letting a chatbot become the judge of your inner life.

The weekly review: find the patterns, keep the judgement

A repeatable weekly review that turns a week of scattered notes into evidence-backed themes and open loops — using AI to scan faster, not to decide what your week meant.

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AI Is Not Therapy: What a Language Model Can and Cannot Safely Do

A green/amber/red guide to what a general-purpose chatbot can safely help with, what needs a trusted person instead, and what always needs qualified care — with no invented crisis numbers.

When reflection becomes a reassurance loop

Asking a chatbot the same worried question in slightly different words can feel like reflection while actually functioning like a compulsion. Warning signs, a session cap, and a pre-committed exit.

Protect Your Attention From Both Algorithms and Assistants

AI assistants can help you focus or fragment your day further, depending on how you open them. An attention budget names when AI opens, what job it has, and when the session ends.

6 分钟阅读

Use AI to Clarify Values Without Asking It What You Should Value

AI is genuinely useful for testing whether a decision is consistent with values you already hold, and for surfacing tradeoffs you have not named yet. It cannot tell you what to value, and asking it to is a different, riskier request than asking it to help you think. A values-conflict worksheet keeps the two separated.

Use AI to audit a decision for bias, not to certify it as objective

A fixed six-bias checklist and a counter-evidence requirement for auditing a decision you have already leaned toward — with a warning that the model auditing you is a biased participant, not a referee.

中级

Decision hygiene under stress: slow the process, not the choice

A reversible/irreversible check, an evidence ledger, and a delay rule for the moment a consequential decision meets an activated nervous system — without handing the choice to a chatbot.

Name the feeling, check the story: an emotional clarity workflow

A low-stakes worksheet that separates what happened, what you felt, and the story you told yourself about it — so you respond to the facts, not the first draft of the story.

Goals that survive contact with reality

Most goals fail quietly, not dramatically — they just lose to time, energy, and competing responsibilities. A workflow for turning a vague goal into a testable two-week experiment, with AI as the stress-tester, not the motivator.

Procrastination as Friction: Find the Next Visible Action

Procrastination is usually a stuck point, not a character flaw. A six-branch friction diagnostic and a five-minute start turn an avoided task into one visible next action.

Stop the Chat: Five Situations That Need a Person, Not Another Prompt

Five recognizable moments — crisis, grief, conflict, high-stakes decisions, and isolation — where continuing the chat is the wrong move. A contact ladder names who to reach instead.

11 分钟

视频

Why AI can't be your therapist | Candice Thompson | TEDxApex

TEDx Talks. A TEDx talk argues why chatbot 'therapy' lacks the clinical judgment and accountability of real therapeutic care - useful context beside the article's boundary.

17 分钟

视频

How a handful of tech companies control billions of minds every day | Tristan Harris

TED. Harris (ex-Google) explains how attention-capture design works, directly supporting the article's case for protecting attention in an AI-saturated life.