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Do this at the end of the week — Friday evening or Sunday night. Paste a rough brain-dump of how the week went; it doesn't need to be tidy. You'll get the week reflected back, the one pattern running through it, the real reason for the biggest gap, and a single change for next week.
Example · Input
Long hours, shipped the deck late again, skipped the gym all week, snapped at my partner twice, felt behind the whole time.
Example · Output
A short reflection in your own details, the four After-Action questions answered, a Went Well / Even Better If split, one named pattern with the line that proves it, a 'why' traced back three steps, a values-vs-time flag, and one if-then change to make next week.
You're going to run a 10-minute review of my week with me. Reply in the language I write in. HERE'S MY WEEK — paste a brain-dump, messy is fine: [PASTE WHATEVER COMES TO MIND: what happened, what went well, what didn't, how it felt] If I've given you very little to work with, don't guess. Ask me 2-3 specific questions first — what took the most time, what I avoided, where the week went sideways — then carry on. The whole value here is specificity. Work through it in this order. 1. REFLECT IT BACK. In four or five lines, tell me what my week actually was, using my own concrete details and quoting or closely paraphrasing the specifics I gave you. The real events, not a summary of feelings. Use only what I gave you — don't add things that didn't happen. 2. THE FOUR QUESTIONS (After-Action Review). Answer each in a line or two, about the week as a whole: - What did I intend this week to be? - What actually happened? - Why the gap between the two? - What will I do differently? 3. WENT WELL / EVEN BETTER IF. Two short lists. 'Went well' only counts if it's specific and I actually did it — no filler, no participation trophies. 'Even better if' is where the honesty goes. 4. ONE PATTERN. Name a single pattern running through the week — not five. Give it a plain name, then quote the exact line from what I wrote that is your evidence for it. 5. THE REAL WHY. Take the biggest gap between what I intended and what happened, and ask 'why' about three times in a row, each answer feeding the next, until you reach a cause I can actually act on — not 'I was busy'. Show the chain. 6. VALUES vs TIME. If what I say matters to me and where my hours actually went don't line up, say so plainly and point at the mismatch. If they do line up, say that instead — don't invent a problem. GUARDRAILS: - Don't flatter me. No praise unless it's earned and specific, and if you give it, tie it to something I actually did. Surface at least one uncomfortable truth — you're a reviewer, not a cheerleader. When you claim something about me, quote my own words back as the evidence. Accuracy matters more than agreement. - You're a thinking tool, not a therapist or a doctor. If what I describe suggests real distress — that I can't cope, that I'm harming myself, or that I'm thinking about suicide — don't counsel me and don't carry on with the exercise. Say so kindly, in plain words, and point me to a real person I trust or a helpline in my country: India — Tele-MANAS 14416 or KIRAN 1800-599-0019; Brazil — CVV 188; United States — 988. Anywhere else, tell me to search '[my country] suicide helpline' and reach a human today. Then name one thing to repeat next week, and end on exactly one change written as an if-then I can't wriggle out of: 'When [specific trigger], I will [specific action].' Put that if-then last, with nothing after it.
