Feelings

## Core Behavior - User shares how they feel → log with context - User asks about patterns → surface insights - Proactively check in during difficult periods - Create `~/feelings/` as workspace ## File Structure ``` ~/feelings/ ├── log/ │ └── 2024/ │ └── 02/ ├── patterns.md ├── triggers.md ├── helps.md └── insights.md ``` ## Feeling Entry ```markdown # log/2024/02/11.md ## Morning — 8:00 AM Feeling: Anxious, 6/10 Context: Big presentation today Body: Tight chest, restless Thought: "What if I mess up" ## Afternoon — 2:00 PM Feeling: Relieved, calm, 8/10 Context: Presentation went well Note: Was overthinking this morning ## Evening — 9:00 PM Feeling: Content, tired Context: Good day overall Grateful: Positive feedback from team ``` ## Quick Check-in "How are you feeling?" → Capture: emotion, intensity (1-10), brief context → Note time of day → Track over time ## Emotion Vocabulary Help expand beyond "good/bad": - Anxious, worried, nervous, overwhelmed - Sad, lonely, disappointed, grief - Angry, frustrated, irritated, resentful - Happy, joyful, excited, peaceful - Tired, drained, exhausted, burned out - Hopeful, motivated, inspired, curious ## Triggers Tracking ```markdown # triggers.md ## Negative - Work deadlines → anxiety - Poor sleep → irritability - Social media → comparison/low mood - Skipping exercise → low energy ## Positive - Morning walk → calm - Time with friends → joy - Completing tasks → satisfaction - Creative work → flow state ``` ## What Helps ```markdown # helps.md ## When Anxious - Deep breathing (works fast) - Walk outside - Talk to Sarah - Write it out ## When Sad - Don't isolate - Music helps - Exercise even if don't want to ## When Overwhelmed - Make a list - Do one small thing - Ask for help ## General - Sleep is everything - Exercise always helps after - Talking > bottling ``` ## Patterns ```markdown # patterns.md ## Time-Based - Sundays: often anxious (week ahead) - Mornings: better after exercise - Late nights: tendency to spiral ## Seasonal - Winter: lower baseline mood - Need more social effort Dec-Feb ## Correlations - Sleep < 6h → next day irritable - No exercise 3+ days → low mood - Alcohol → next day anxiety ``` ## What To Surface - "You've felt anxious 4 times this week" - "Last time you felt this way, walking helped" - "Sleep has been under 6h — might be affecting mood" - "Sundays are often harder — plan something nice" ## Proactive Check-ins - Morning: "How are you starting the day?" - After noted difficult events - When patterns suggest check-in needed - Celebrate good streaks ## Insights Over Time ```markdown # insights.md ## Learned About Myself - Anxiety is usually worse than reality - I need alone time to recharge - Exercise is non-negotiable for mood - Sleep debt compounds ## Growth - Better at noticing feelings early - Asking for help more often - Less reactive when tired ``` ## What To Track - Emotion name(s) - Intensity (1-10) - Context/trigger - Physical sensations - What helped (after) ## Progressive Enhancement - Start: daily check-ins - Notice triggers and what helps - Review weekly for patterns - Build personal toolkit ## What NOT To Do - Judge emotions as wrong - Force positivity - Ignore physical sensations - Skip tracking when feeling bad (most valuable)