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Self-observationSelf-guidanceAct & Reflect
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Situational contextEmotion (one per row)Emotion under the emotion?What it's saying (content)How it's saying it (style)Action urge + orientationImplied core premises
(Optional) Which kid version of me?Preferred self-coaching styleAdditional facts or context Considered judgment(s) Values/goals at stakeConsidered action(s)Action(s) takenPost-action feelingsPost-action debrief
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Day/time? Where are/were you? What just happened? (Just the facts, please!)Name? Intensity (0-100)? Physical sensations? If helpful: https://www.therapistaid.com/worksheets/list-of-emotions.pdf E.g.: Is there fear under the anger? Anger under the guilt? Sadness under the fear?

If so: add row for hidden emotion, & fill out that row instead.		"I feel this because I think that…" Judgments or interpretations re: situation? Self? Others? Expectations/predictions?How do these thoughts "sound" from inside your head? E.g., are they hostile or friendly, pessimistic or optimistic, realistic or wishful, sincere or defensive, etc? What does this feeling make you want to do / not do? For each one: Is this a "toward values" or "away from pain/fear" goal? An "actual" or "pretend"/"feel-as-if" goal?E.g.: basic assumptions about yourself? About other people? About life in general?E.g., "tantruming 5-year-old me"; "insecure 12-year-old me"; etc. E.g., Loving, respectful, empathetic, sincere, realistic, objective, action-oriented, etc.What other facts or considerations are relevant? Check for alternative hypotheses you might not be thinking about, exaggerations or unwarranted inferences, likely blindspots, long-term implications, etc. What would you tell a friend in this situation? What would you swear to in court? How will you think about this when you look back in 5 years?Rational conclusions re: situation, Including level of certainty / probability; broader conclusions re: self / others / world, if applicableWhich of my values are at stake in this situation? How important are they?

For each action (or inaction) I'm considering: what are the potential pro's & con's? How likely & important is each one? (Use "Decision log" tab for each action as needed)		Concrete action step(s) I want to take (even if just "think about it again tomorrow at X time" / "talk to X to get help with decision" / etc)What did I actually do?Name of feeling? Intensity (0-10)? Physiscal sensations?How did it go? What did I learn?
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