Free reflection guide
Five prompts for when you don't know what to say.
You do not need a polished story to begin. Pick one question, write one honest sentence, and stop whenever you want. These prompts work on paper as well as in a conversation.
1. What is taking up the most space right now?
Name the thought, person or task that keeps returning. You do not have to decide whether your reaction is reasonable before you describe it.
2. What happened, and what am I assuming?
Try two short lines: ‘What I know is…’ and ‘What I am worried it means is…’. Keeping a fact separate from an interpretation can show where you need more information.
3. What would I like somebody to understand?
You can begin with ‘The part I haven't said out loud is…’. You do not have to share that sentence with anyone. Writing it for yourself is enough.
4. What do I need in the next hour?
Look for something specific and possible: a glass of water, a quiet minute, a call, food, space or help with one task. You can choose rest instead of another exercise.
5. What is one small next step, if any?
Make the step small enough to fit today. If no action would help, finish with ‘I have named what is happening, and I can return to it later.’
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