What do I write?

Day 1 — Start with what is already here

What has been taking up more space in my mind than I expected?

Example: I keep thinking about that conversation. I thought I was over it, but I may still be worried that I was misunderstood.

Short answer: Right now, I keep thinking about…

Day 2 — The blank page

If I could write only one honest sentence, what would it be?

Example: I am more tired than I have admitted because I keep acting like everything is fine.

Short answer: The honest sentence is…

Day 3 — Name the moment

What happened today that I keep replaying?

Example: I received a short message and immediately assumed I had done something wrong. I still do not know if that is true.

Short answer: The moment I keep replaying is…

Day 4 — When you cannot name the feeling

Where do I notice this feeling in my body, and what happened just before it appeared?

Example: My shoulders tighten when I think about tomorrow. I am not sure if I am worried about the meeting or worried that I will not cope with it.

Short answer: I notice it in…

Day 5 — The need beneath the reaction

What do I wish someone understood about my reaction?

Example: I wish they understood that I am not trying to be difficult. I am already carrying a lot, and the change felt sudden.

Short answer: I wish someone understood…

Day 6 — Make it smaller

What is one small thing I can do to make the next hour slightly easier?

Example: I can put my phone down for ten minutes, drink water, and write down what I need to remember for tomorrow.

Short answer: The smallest helpful step is…

Day 7 — Put something down

What can I put down for tonight without solving it?

Example: I can put down the need to know exactly what everyone thinks of me. I can come back to the conversation when I have more information.

Short answer: Tonight, I can stop carrying…