Journal

Reflect to consolidate learning, regulate emotions, and plan the next day. Link insights to actions for compounding growth.

Workflow

1. Capture a short reflection (what worked, what was hard, why).
2. Extract one improvement for tomorrow → add to Today’s Actions.
3. Tag entries for easy retrieval during reviews.

Scientific Rationale

• Reflective Practice: Reflection closes the loop between action and learning.
• Emotion Regulation: Naming emotions reduces their intensity and supports better decisions.
• Implementation Intentions: Converting insights into if–then actions improves next-day execution.