Sixty seconds, once a spike has passed: what triggered it, how strong the fear ran, the urge it brought, whether a skill entered before you acted, and what actually happened.
Never mid-spike — that's what the skills are for. Log it after, honestly, even hours late. Only a spike never logged is a real miss.
What set it off?
Rough is fine — a slow reply, a canceled plan, a raised voice.
How strong did the fear run, zero to five?
A tide gauge reading, not a verdict. High numbers are just data about how loud this one was.
3
a flickercrisis pitch
The urge it brought — the strongest one:
Not what you did — what the pull was asking for.
Did a skill enter before you acted on the urge?
Whichever it was, log it honestly — this is the number the whole program is quietly moving.
What actually happened, once the spike passed?
Plain and honest — contact came back or it didn't, the storm blew through on its own. Not required, but often the most useful line in the row.