Guided Reflections
Understand the pattern
before you try to fix it.
Three honest questions for each pattern. Five to ten minutes. No right answers, and nobody else will read them.
How a reflection works
Three questions. Each one goes a layer deeper.
- 01
Notice
The first question helps you see where the pattern showed up this week, in real moments rather than in general.
- 02
Name
The second gets underneath it: what the pattern is trying to protect you from.
- 03
Next small step
The third turns what you noticed into one realistic thing to do. Small on purpose.
Choose a reflection
Pick the pattern that showed up this week.
Not sure which one it is? The Pattern Check takes about two minutes.
A reflection for overthinking
For when your mind won’t stop replaying or rehearsing.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
A reflection for perfectionism
For the task you keep not starting.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
A reflection for people-pleasing
For the yes you didn’t mean.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
A reflection for imposter syndrome
For the wins that never seem to count.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
A reflection for self-sabotage
For when you pull back just as it starts working.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
A reflection for boundaries
For the resentment that keeps showing up.
- 01 · Notice
- 02 · Name
- 03 · Next small step
Nothing you type here is saved or sent. Copy it somewhere if you want to keep it.
Getting more from it
Honest answers, not perfect ones.
Write, don’t edit
Messy is fine. Half-sentences are fine. Nobody is grading this, including you.
One pattern at a time
Pick the one that showed up most this week. The others will still be here.
Come back to it
The same three questions land differently a week later. That difference is the progress.
Prefer paper?
All seven reflections, printable.
The free Reset Kit includes a worksheet with every reflection set and room to write, plus pattern cards and a 7-day plan.
If a question stirs up more than you can hold right now, that’s worth paying attention to.
Stop there, and reach out to someone you trust or a professional. If you’re in crisis in the US, call or text 988. More support options →
Next step
Understand it here. Interrupt it with a reset.
Reflection shows you the loop. A 3-minute reset helps you step out of it the next time it starts.
Reflections are self-help tools, not therapy or medical advice.