Updated Flow

Guided Reflection Flow

Adaptive CBT-aligned questioning. Each question builds on the previous answer using Socratic back-reference.

Positive path
Neutral path
Negative path
New feature
Adaptive (uses prior answer)
📝 User logs a mood
📊
Intensity Rating (pre)
How strong is this feeling? 0–10 slider
New
Mood category?
☀️ Positive BA
Great / Good · 3 questions
Activity
What did you do today that contributed to this feeling?
No chips — open-ended situational
Awareness
What thought or moment stands out the most?
Predefined chips
A conversation Accomplished something Felt calm Laughed Grateful for someone Small win +6 more
Planning
How could you bring more of "%@ Q2 answer" into your days?
Adaptive
Predefined chips
More of this Time with people Get outside Stay active Keep routine Practice gratitude +6 more
☁️ Neutral ACT
Average · 4 questions
Awareness
What feeling has been sitting with you today?
Predefined chips
Boredom Restlessness Uncertainty Numbness Indifference Distraction +6 more
Thought
What thought is connected to "%@ Q1 feeling"?
Adaptive
No chips — specific thought capture
Defusion
Is "%@ Q2 thought" something you know to be true, or something your mind is telling you?
Adaptive
Predefined chips
Just a thought Mind storytelling Thought will pass Giving it too much weight Not helpful +3 more
Values
What matters to you about tomorrow?
Predefined chips
Be present Connect with someone Move my body Meaningful work Be kind to myself +4 more
⛈️ Negative CBT
Bad / Horrible · 5 questions
Situation
What happened today that affected your mood?
+ specificity probe
No chips — open-ended situational
Automatic Thought
When you think about "%@ Q1 situation", what thought kept coming back?
Adaptive
Predefined chips
I'm not good enough Nothing goes right It's all my fault I can't handle this No one understands I should have… +6 more
🔍 Distortion detection on Q2 answer New
Overgeneralization
"always, never, everyone"
Should Statement
"should have, must, have to"
Labeling
"I'm a failure, I'm stupid"
Personalization
"my fault, because of me"
Catastrophizing
"will never, ruined, disaster"
Mind Reading
"hates me, judging me"
Perspective Check → tailored to distortion
Distortion-specific reframe of "%@ Q2 thought"
e.g. overgeneralization → "Can you think of one counter-example?"
e.g. labeling → "Is that something you are, or something you did?"
fallback → "What would you tell a friend who had this thought?"
Adaptive New routing
Predefined chips (compassionate reframes)
Being too hard on yourself One bad day Better than you think OK to struggle This feeling will pass +3 more
Evidence
What evidence supports "%@ Q2 thought", and what challenges it?
Adaptive New step
No chips — free-text exploration of both sides
Reframe
Looking at "%@ Q2 thought" again — what's a more balanced way to see it?
Adaptive
Predefined chips (cognitive reframes + grounding)
Worst case vs likely case Facts vs feelings Will it matter in a week? I've gotten through before Just one chapter +6 more
📊
Intensity Rating (post)
Now, how strong is this feeling? 0–10 slider
New
Save Reflection
💾 Persist resolved question text + answers as JSON
🏷 AI tag extraction (Foundation Models, async)
📊 Store pre/post intensity + detected distortion
✨ AI Reflection Feedback
Foundation Models · References intensity shift & distortion type · Personality-pack aware

Reflect · Guided Reflection · CBT-Aligned Adaptive Flow

Phase 1a (templating) + Phase 1b (intensity) + Phase 1d (specificity) + Phase 2 (distortion detection + evidence step)