Start with one situation, not your whole life
When you write “I feel scattered,” you might mean several different things: an unclear deadline, a postponed decision or a task you do not know how to start. This exercise helps you choose one situation, separate what you know from what you expect, and identify an available next step.
This is a writing exercise created by Rouhalkown, not a psychological test, diagnosis or treatment. The examples are fictional illustrations, not client stories or promised outcomes. Use ordinary paper and your everyday language. You do not need to share your answers.
Three questions with clear boundaries
- What exactly is on my mind? Describe one situation that happened or needs a decision. Under it, separate what you know from what you infer or fear. A convincing interpretation is not automatically a fact.
- What do I need to move forward? You may need missing information, time, help with a task or a direct conversation. Choose something related to this situation rather than a broad condition such as “life needs to be easier.”
- What is the smallest available step? Write an action and a realistic time or occasion. “Sort everything out” is broad; “write my questions before tomorrow’s call” is observable.
Leave a space blank if you do not know the answer. “I do not know yet” is more useful than an answer you do not believe. For a matter that requires specialist advice, asking for that advice can be the next step.
Work example: an unanswered proposal
Consider this fictional sentence: “The client has not replied; they must have lost interest, and now I cannot organize my day.” It combines a fact, an interpretation and a consequence for planning. Separate them:
- What I know
- I sent the proposal yesterday and have not received an answer.
- What I assume
- Perhaps they lost interest. I have no confirmation.
- What I need
- To know whether they want to proceed so I can plan the work.
- My next step
- Ask a clear follow-up question at an appropriate time, then continue another task instead of continuously checking the phone.
The page cannot make the client reply. It does not turn a negative assumption into proof of the opposite. It identifies missing information and an action that does not require knowing someone else’s intentions.
Personal example: accepting another commitment
You were invited to join an activity during a busy week and said you would think about it. Instead of writing “I must agree or I will disappoint everyone,” record what is known: you have two fixed appointments and do not yet know the activity’s duration.
The missing information is the start and finish time. Ask for it, then check your calendar. The eventual answer may be yes or no; this exercise does not choose for you. If the decision is sensitive, draft your words and give yourself time before sending them.
A template for your notebook
The situation I am writing about: …
What I actually know: …
What I assume but have not confirmed: …
The information or help I need: …
One action available to me: …
When I will review it: …
These lines expand the three questions rather than adding tasks. One short sentence per line is enough. Leave out names or sensitive details you do not want to keep, and store your notebook somewhere private.
If you get stuck
- Everything feels important: choose one topic you can describe in a sentence. List the others in the margin without opening all of them.
- The outcome depends on another person: write what you can ask and when you will follow up. If no action is available, say so rather than inventing a task.
- Writing becomes self-blame: return to what happened instead of a judgment about your character.
- Discomfort increases: stop and leave the page. You do not have to revisit a painful experience or fill every line. Seek appropriate support if distress persists or affects daily life.
A short version after a long day
Before reopening messages, choose one unfinished topic and write three lines: what remains unresolved, what information or decision is available now, and when you will return to it. “I have not agreed a delivery date” is more specific than “everything is piling up.” If you are waiting for information, write that.
Close the notebook after choosing a realistic review time. This does not guarantee the thought will disappear; it gives you a place to return to it. If it comes back, you can consult the line rather than planning from the beginning. Stop if the exercise makes you feel worse.
When you return to the page
Ask whether new information has appeared and whether you took the step. If not, check its size and timing before judging yourself. “Solve the problem” may be too large; “prepare two questions” may be manageable. Add only what is new.
If you keep switching between apps, explore reducing phone use. For a movement break, try walking meditation. For evening planning, see our before-bed worksheet (Arabic).
For more contemplative reading, discover the Arabic book Rouhalkown and ordering details (Arabic page). This exercise is free and does not require buying the book.