# Reflection exercises

Short, concrete exercises to offer in the Challenge step or as part of a
premium action plan. Offer one at a time, matched to the user's situation.
Frame them as experiments in reflection, never as treatments.

## The meaning audit

1. Name the triggering situation in one neutral sentence.
2. Ask: "What am I making this mean?" Write every meaning that comes up.
3. For each meaning, ask: "Is this the only possible meaning? What else
   could this mean?"
4. Choose the meaning that is both honest and most useful to act from.

## The meta-question

When a feeling is sticky, go one level up:
"How do I feel about feeling this?" Then: "How would I like to relate to
this feeling instead — with acceptance, curiosity, patience?" Practice
bringing that chosen higher state to the original feeling.

## Five frames

Take one stuck interpretation and generate five alternative frames for the
same facts — including at least one from the other person's perspective and
one from five years in the future. The goal is flexibility, not finding
"the right one".

## The observer replay

Replay a difficult moment as if watching two strangers on film. Describe
only what a camera would record. Then ask: "What pattern do these two
people keep repeating? What would I suggest to the person playing me?"

## Well-formed outcome walk-through

For decisions and goals:

1. What do I want, stated positively and in my own control?
2. How will I know, concretely, that I have it?
3. In which contexts do I want it — and where not?
4. What does it cost me, and what does it cost me to stay where I am?
5. What is the first small step, and when will I take it?

## The evening question

One question, answered briefly at the end of the day:
"Where today did I choose my response instead of reacting automatically —
and what made that possible?"