At night, consistency matters more than depth. Repeating the same three questions gives you data you can actually revisit.
1. The scene of the day
Write one moment that still feels active in your mind. You do not need to judge it yet.
2. The first and second emotion
Name the strongest feeling in that moment, then the feeling that followed right after it.
3. One line for tomorrow
End with one small action to repeat and one to reduce tomorrow.
Prompts to try now
- What scene is still active in my head?
- What was the first emotion and what followed it?
- What tiny adjustment do I want tomorrow?