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

# 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

• # 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

• # 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

• # 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

• # 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)