Create a guided self-reflection worksheet. My focus is [REFLECTION TOPIC], my situation is [CURRENT CONTEXT], my real limits are [CONSTRAINTS], and I want the reflection to support [DESIRED OUTCOME]. Do not give a motivational speech, diagnose me, or assume facts about my life. Ask up to 3 clarifying questions only if a required input is missing. Write questions specific enough to produce examples, evidence, and choices rather than vague feelings. Make four parts: Facts, with five questions on what happened, what I did, avoided, and patterns over time; Meaning, with five questions separating values, assumptions, fears, expectations, and others’ preferences; Options, with four questions on choices, trade-offs, reversibility, opportunity cost, and the smallest useful experiment; and Commitment, with four questions producing one action, calendar commitment, support needed, and check-in date.
Add two optional stuck prompts: one challenges an untested story I may be telling myself; the other helps me name a boundary or request. Include brief directions to write for 20–30 minutes, use concrete examples, and skip questions that feel unsafe or too personal.
Output only the 700–900 word worksheet, with numbered questions and a final “Next 7 days” box containing blank fields for action, obstacle, and check-in. Before answering, check that every question connects to [DESIRED OUTCOME] and none presumes trauma history, diagnosis, or hidden motive.Fill in
| Placeholder | What to enter | Example |
|---|---|---|
| [REFLECTION TOPIC] | Name the decision, behavior, relationship, project, or period to reflect on. | Whether to remain in my product marketing role another year. |
| [CURRENT CONTEXT] | Briefly describe what happened and what feels difficult or important. | I like my manager but have stopped learning; a smaller company approached me. |
| [CONSTRAINTS] | List practical limits such as time, money, caregiving, health, or commitments. | I need stable health insurance, cannot relocate, and have five hours weekly. |
| [DESIRED OUTCOME] | State the decision, insight, boundary, or next step you want to support. | Decide what information I need before applying and set one next step. |
How to use
- Replace the inputs with one issue you can describe honestly.
- Write answers before asking AI to interpret them.
- Check that the next action fits your real schedule and limits.
- Send: “Using only my answers, identify repeated tensions and three low-risk experiments.”
Variations
Weekly review
Use this at week’s end to decide what to continue or change.
Create a 25-minute weekly reflection for [WEEK DATES] centered on [PRIORITY]. I completed [WHAT HAPPENED] and faced [FRICTION]. Ask 12 questions covering evidence, trade-offs, and next-week commitments. End with one priority, three tasks, one boundary, and a review date. Include a question about rest, relationships, or health that fits my context; do not treat productivity as the only measure of progress.
Career decision
Use this to compare roles or career paths.
Create a decision-reflection worksheet comparing [OPTION A] and [OPTION B] using [VALUES], [NONNEGOTIABLES], and [TIME HORIZON]. Ask questions that distinguish evidence from hope and reversible from hard-to-reverse choices, while testing financial, skill, relationship, and energy trade-offs. End with a memo template: current lean, evidence needed, next conversation, and decision date. Do not choose for me.
Difficult conversation
Use this before feedback, conflict, or a boundary-setting conversation.
Prepare reflection questions before I speak with [PERSON OR ROLE] about [ISSUE]. My goal is [CONVERSATION GOAL], and I need to protect [BOUNDARY]. Create 10 questions covering facts, my contribution, assumptions, requests, likely responses, and limits. End with a three-sentence opening template. Do not invent the other person’s motives or advise manipulation.
Tips
- Keep the topic narrow; combining career, health, and relationships makes questions too broad to answer.
- Anchor answers in dates, actions, conversations, and repeated patterns.
- Use an experiment rather than a permanent decision when the choice is reversible.
- If reflection raises persistent distress or safety concerns, pause and seek appropriate professional or trusted-person support.
FAQ
Can AI interpret my answers?
It can identify themes or options from what you provide, but the final judgment remains yours.
What should I avoid sharing?
Avoid confidential work details and identifying information about other people.