Prediction diary
You write down what you think will happen and, later, what actually did — a table that confronts anxiety with the outcome.
What it’s for
Anxiety predicts catastrophes and never checks whether they happened. This record checks for it.
How it goes
- Before the event, write the prediction and how likely it is, from 0 to 100.
- After the event, write what actually happened.
- Also write how you handled it — even if it went badly.
- After a month, read the whole thing.
Why it works
The third column often matters more than the second: most often it turns out that you got through even the thing you feared most.
See also
Return-to-work plan
A gradual plan for returning after a longer absence through illness or exhaustion.
Family calendar
A shared overview of the week, visible to everyone — it removes most arguments about who knew what.
A boundary letter
A written, considered way of setting a boundary when a conversation in person isn't possible or safe.
