Help me write a problem-solving journal entry about [PROBLEM]. The relevant facts and timeline are [FACTS AND TIMELINE]. My constraints, obligations, and priorities are [CONSTRAINTS AND PRIORITIES]. The options I can currently see are [CURRENT OPTIONS], and the outcome I want to protect or achieve is [DESIRED OUTCOME]. Do not diagnose me, assume motives for other people, or invent missing facts. Treat this as structured reflection, not medical, legal, financial, or mental-health care. If the issue involves immediate danger, self-harm, abuse, a legal deadline, or a high-stakes financial decision, say so clearly and recommend contacting the appropriate qualified professional or emergency support. Write a 700-1,000 word journal entry in my first-person voice with these sections: 1. Situation: a neutral, concrete description separating observations from interpretations. 2. What matters: rank the values, obligations, and constraints that should guide the decision. 3. Problem frame: identify the decision, controllable factors, uncontrollable factors, and the smallest question I can answer next. 4. Assumptions and gaps: list assumptions, confidence, evidence needed, and what would change my mind. 5. Options: compare 3-5 realistic paths, including doing nothing for now, against benefits, costs, reversibility, downside, and first step. 6. Next experiment: one low-risk action I can complete by [DECISION DATE OR REVIEW POINT], what it will teach me, and a clear result to watch for. 7. Closing commitment: a short statement of the next action and when I will revisit it. Before answering, self-check that you have not converted an interpretation into a fact and that the next action fits my stated constraints. Ask up to 3 clarifying questions only if a required input is missing.
Fill in
| Placeholder | What to enter | Example |
|---|---|---|
| [PROBLEM] | Describe the decision, obstacle, or recurring problem in one or two sentences. | I need to decide whether to take on a second freelance client while my current workload is already uneven. |
| [FACTS AND TIMELINE] | List observable events, relevant dates, and what has already been tried. | Current client averages 25 hours a week but has risen to 38 twice this month. New client wants 10 hours weekly starting October 7. I have not asked either client about schedule flexibility. |
| [CONSTRAINTS AND PRIORITIES] | State your time, money, responsibilities, boundaries, and the priorities that matter most. | I need stable income, keep Fridays free for childcare, and cannot work more than 42 hours a week for more than two weeks. |
| [CURRENT OPTIONS] | List the options you see, including any choice to wait or gather information. | Accept as offered; negotiate a delayed start; accept a smaller scope; decline; wait one week for workload data. |
| [DESIRED OUTCOME] | Describe the outcome or harm you want to avoid. | Increase income without missing commitments or damaging current-client quality |
| [DECISION DATE OR REVIEW POINT] | Enter the date or event when you will review the next step. | September 30, after reviewing two weeks of time logs |
How to use
- Write facts and interpretations separately before pasting them; this gives the journal a more reliable starting point.
- Include real limits, such as deadlines, care responsibilities, budget, authority, and energy, so the next action is feasible.
- Choose a review point that is soon enough to preserve options but long enough to gather useful evidence.
- Follow up with: “Turn my next experiment into a three-item checklist and draft the exact question I need to ask.”
Variations
Decision Matrix
Use when you have a defined choice and need a transparent comparison.
Help me compare [OPTIONS] for [DECISION] using these criteria and weights: [CRITERIA]. My facts are [FACTS], and my non-negotiables are [NON-NEGOTIABLES]. Produce a decision matrix with rationale for each score, then identify where the scores rely on assumptions. Include a low-regret next step and a review date of [REVIEW DATE]. Do not invent probabilities or facts. Flag any high-stakes issue that needs a qualified professional. Ask up to 3 clarifying questions only if required.
Recurring Pattern
Use when the same issue keeps returning and you want to test a cause.
Help me journal about this recurring pattern: [PATTERN]. Here are three recent examples: [EXAMPLES]. My constraints are [CONSTRAINTS]. Separate triggers, behaviors, short-term payoffs, longer-term costs, and factors outside my control. Propose two small experiments for [TIME PERIOD], each with a measurable observation and an if-then response. Do not diagnose me or assume motives. Ask up to 3 clarifying questions only if a required input is missing.
Difficult Conversation
Use before a conversation where you need clarity and boundaries.
Help me prepare a journal entry and conversation plan for [CONVERSATION]. The facts are [FACTS], my goal is [GOAL], and my boundaries are [BOUNDARIES]. Write a neutral opening, three questions that seek facts rather than blame, two possible responses to likely objections, and a close with a clear next step. Flag claims I cannot support and avoid diagnosing the other person. Ask up to 3 clarifying questions only if required inputs are missing.
Tips
- Write observations in terms a camera or calendar could confirm, then label your explanation of them separately.
- Include “do nothing yet” as an option; delay can be rational when it buys meaningful information without creating irreversible harm.
- Choose experiments that reduce uncertainty, not tasks that merely feel productive.
- For emotionally charged problems, draft the journal before drafting messages; it reduces the chance that a temporary interpretation becomes a permanent record.
FAQ
Can AI solve the problem for me?
It can help organize facts, assumptions, and options, but it cannot know your values or take responsibility for the decision.
What if I do not know my options yet?
Use the journal to define the smallest missing question, then choose one safe information-gathering action rather than forcing a final decision.
Is this appropriate for a mental-health crisis?
No. If there is immediate danger or you may harm yourself or someone else, contact local emergency services or a crisis resource now; for ongoing support, contact a qualified mental-health professional.