Five anchors · seven screens
How to use this guide
Work through the seven prompts at your own pace. Well, Better, and How are separate parts of Reflection.
In the app, tap the question mark for optional audio guidance for the current screen.
01 Gratitude
This step helps you notice something good in your life that you might otherwise overlook.
Write one specific person, experience, or thing you’re grateful for today.
For example.
“My sister called after work to check on me when she knew I had a difficult day.”
A specific detail helps you recognize what you appreciate and why it matters.
02 Well
This step helps you recognize something that worked so you can repeat it.
Think about yesterday. Write one thing you did well that you want to repeat.
For example.
“I paused before answering during the nine A.M. team meeting and made sure I understood the concern first.”
You now have an approach you can use again.
03 Better
This step helps you identify one thing you could improve.
Think of a situation from yesterday. Write what you could have handled better.
For example.
“I rushed through the handoff with Maya at four P.M. and left the deadline unclear.”
Naming the specific gap gives you something concrete to work on.
04 How
This step helps you turn your Better reflection into a practical adjustment.
Imagine you could do that situation again. Write what you would do differently.
For example.
“I would pause for two minutes, name the Friday deadline, and ask Maya to repeat back the next step.”
You now have an action to use when a similar situation comes up.
05 Intention
This step helps you steal back bandwidth for the moments that need it. You’re always on, but you don’t need to run at an eight or nine all day.
Add an important event or task. Choose your energy from one to ten. Then describe how you’ll show up.
For example.
“Nine A.M. meeting with the product team. Energy: eight out of ten. Listen before responding. Give the team a clear next step.”
If a demanding moment needs an eight or higher, plan where you can ride at a six beforehand. Afterwards, make room for a quick reset or a task that only needs a six.
That helps you recover and have something left in the tank for what’s most important.
06 Connection
This step helps you make a deliberate connection with someone today.
Think of one person whose day you can make better. Write their name. Then write the action you’ll take.
For example.
“Jeff. After our nine A.M. meeting, I’ll tell him I appreciated how he stayed calm and focused during yesterday’s difficult call.”
You now have a clear way to make that person’s day better.
07 Identity
This step helps you define the person you’re working to become.
Write a short statement that starts with “I am.” Choose an identity or habit you can put into practice today.
For example.
“I am a confidence builder.”
Your statement gives you a clear reference for how you want to behave.
Put it into practice
Use your adjustment, intentions, connection action, and identity as reference points during the day.