Write everything on your mind on paper 10 min before sleep — empties it.

Log what your inner critic says one day — rewrite in compassionate voice.

Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.

A private journal where you log daily three notes: what I did well, what I regret, what I learned.

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.