Sixty seconds, whenever something fires: the trigger, your own call — shame or guilt — the intensity, whether you hid it or brought it out, and if you did, what the intensity dropped to.
Late still counts. No daily check-in in this program — the log is event-triggered only. A quiet week with nothing to log is good news, not a missed streak.
What just fired?
The event, plainly — a word, a mistake, a mirror, a memory. Not the verdict on it yet.
Where does this one belong?
The same tag every time it's this kind of thing — the pattern only shows up if the tagging is honest and consistent.
Is there a specific act here I could repair, or is this a verdict on who I am?
Not a test. Honest and 'not sure' are both real answers.
How intense, right now — 0 to 5?
Before anything else happens. This is your before-number.
3
barely thereas heavy as it gets
What did you do with it?
And after — 0 to 5?
Whatever the number is, it's data. This is the column that quietly does most of this program's convincing.
3
barely thereas heavy as it gets
Both checks from last session — a real, current act, and against your own values — do they both hold, honestly?
Which check failed, honestly?
It makes sense that I feel this, because ___ — and there's nothing here that needs repairing.
Fill in the reason honestly. Guilt like this is often trained in early, especially around saying no, resting, or having needs at all — the feeling is real even when the verdict isn't earned.
Name the specific act, exactly.
Behavior, not character. The thing you did, in as few words as it takes to be precise.
Anything concrete to do, beyond the words?
Fix what broke, make good on what was owed — if there's one. Not required; the sentence alone can be the whole repair.
Is the repair genuinely made — said, and done?
If guilt about this exact act fires again after this, what do you do?
There is no 'repair it again' option here — on purpose. A closed entry stays closed.